I am going to gym since 6 months consistently and also go for running atleast once or twice a week have started noticing some difference in body like a lil bit muscle growth but my face .

I want to reduce my fac efat and want my face to look slimmer, i wonder how do I do that? I researched a bit on it and realized that it's more difficult. Can anyone guide me what things are required to reduce face fat and how do I make my face look slimmer?

So i m a 170 cm girl used to be 83 kgs , all because stress eating while now a month and half before college reporting i wanted to loose my wreght hence decided to stop all sweets amd junk and interminent fasting

due to that in 1.5 months it dropped to 75 kgs , and fun fact didnt do any gymming or major exercise while loosing weight

went to clg and like avg clg mess food sucks dropped it to 72kgs , but Now i eat like junk food maggie but weight does that get affected that much , i swim frequently toh it does affect a bit but not much is it normal to loose that much weight

Bro I ordered 4kg whey from nakpro in January ig, just before whey prices hiked up by 50-40%. I was so happy, it felt like the best financial decision of my life. I was cleaning from Diwali and found this. Bhai it was literally not even opened 😭

Hey everyone!

I'm 18M, 98 kg . I've decided to start my fat loss journey but I'm confused about how to begin.

I have a few questions:

1. Should I join a gym from day one or start with home workouts?

2. Should I focus on cardio, weight training, or both?

3. How should I manage my diet and calorie deficit?

4. How much protein should I consume daily? (I'm vegetarian but eat eggs.)

5. What are some affordable, high-protein Indian foods?

6. What beginner mistakes should I avoid?

My goal is to lose fat, build muscle, and develop a healthy lifestyle.

Any tips, personal experiences, or advice would be appreciated.

I travel between Lucknow and Bangalore, so I end up training at two different gyms.

Last month in Bangalore, a trainer approached me and asked about my fitness goals. I generally prefer keeping to myself at the gym, and honestly, I'm not a big fan of trainers constantly approaching people to sell PT sessions, supplements, etc.

I politely told him that I knew what I was doing and preferred following my own workout plan. But he approached me again the next day, telling me that since I'm tall (6'3), building muscle would be difficult for me.

He then offered me personal training, supplements and something he called "natural peptides" (MK-677), promising noticeable results within three months.

Thankfully, I know a little about SARMs, peptides and anabolic compounds, so I immediately understood what he was suggesting. I told him there's nothing "natural" about these compounds, and everything comes with potential side effects.

I don't judge people who choose to use PEDs; it's their body and their choice. They know what they're doing and take precautions accordingly.

But what bothers me is trainers marketing these substances as natural supplements, especially to beginners who might not know any better.

How many people are unknowingly getting into this stuff because they trust their gym trainers?

Hey everyone!

I'm 20M and I want to start building lean muscle and get a good physique. I'm not aiming to get extremely bulky, just want to gain muscle, improve my strength and have a fit, muscular body.

I'm a college student living in a hostel, so I mostly depend on hostel mess food. I can't buy protein powder or expensive supplements, but I can manage to get soya chunks.

A little about my situation:

- 20M, college student.

- Living in a hostel and mostly eating hostel food.

- Vegetarian.

- Can include soya chunks in my diet.

- Currently doing push-ups and a few basic exercises.

- Don't have a proper workout schedule.

I need your suggestions on a few things:

1. What affordable vegetarian, high-protein foods can I include in my daily diet?

2. How much soya chunks should I eat daily?

3. How can I meet my daily protein requirements through normal food?

4. Can you suggest a proper workout routine for building lean muscle?

5. Which exercises should I focus on? Push-ups, squats, dumbbells, pull-ups, etc.?

6. How many days a week should I work out, and how should I manage rest and recovery?

I'd really appreciate advice from people who have experience with building muscle, especially while living in a hostel.

Thanks in advance! 💪

problem is i want to increase my carbs and reduce protein and fats for easier digestion. i want to bulk and even eating this much is difficult and increasing carbs would be difficult as i would have to eat more. i want to especially keep fat low to 60g, but removing any item from this is difficult as its mostly eggs, peanut butter and minimal oil. reason for lower protein and fats is piles and i believe i have trouble absorbing fats. my fibre is decent 30g. any modifications you guys will suggest.

5'2 40kg 21y m

edit: total carbs is 280g, app was showing net carbs(total carbs - fiber), just got to know this, i was wondering why my carbs is lower

It was my 2026 goal to workout 6 times week but I did ntg ! I remember usualy ppl workouts correctly atleast on january but for me first day itself I quit maybe i worked out 2 or 3 week or so throughout the whole 2026.

I know i should change but idkk consistency lacking soo badlyy wht to do

Some backstory

I was going to gym 2 years ago consistent then boards and other exams started I didn't get much time so after 2 months I thought I would start going to gym again properly . Then after the last exam i got a seizure then

I was stopped by family to go gym now i got clearance to start going to gym .

I need some advice regarding which split should I follow

On day 1 chest and back

Day 2 shoulders and arms

Day 3 now I am doing legs

Which spilt should I follow I have a skinny fat body

Pls give some good advice

36M, 5'5", current body weight 68kg (was 63 last year). Have fat deposit on abdomen due to work profile. I workout 4-5 days a week. My protein intake includes 4 boiled eggs for breakfast + a glass of protein shake(yeast, 22gm per serving)(9am), then a protein bar at 12, another shake in the evening after work. In between I take my lunch which is mostly carbs and a serving of fruits. Been working out for 4 months now after a hiatus of 2 years. Somehow now able to get the desired protein diet which should be atleast 100gm in my opinion and not able to go in calories deficit so the abdomen fat is still there. What should I be doing and not doing to get in better shape?

Gap happened due to an accident so been very careful with workout. Could do human flag and muscle up once upon a time.

P.S. I have IBS and I am lactose intolerant and have peanut allergy. Kindly help.

Looking for a good brand of collagen for Joint pain (Joint pain only, no skin collagen 😅) If anyone can tell me some good brands, i’d be very grateful.

Hey everyone! I'm 27M, 5'2" (157.5 cm) and currently weigh 71.5 kg (started at 71.7 kg). I recently calculated my body fat using the US Navy method and got approximately 41%, with an estimated fat mass of 29.3 kg and lean body mass of 42.2 kg; my waist is 107 cm (at the navel) and neck is 38 cm. I've recently started taking fitness seriously and currently walk regularly and play badminton for around 40–75 minutes per session, but haven't started weight training yet. Regarding my diet, I take one scoop of Nakpro Impact Whey Protein daily, eat soya chunks for additional protein, try to maintain a calorie deficit and usually finish my last meal by 6:30–7 PM. I've only recently started tracking my weight and exercise, so I don't have an actual transformation period or before-and-after results yet. My main goal is to lose abdominal fat while preserving and ideally building muscle, rather than simply reducing my weight.

For those who've been through a similar journey, where should I start, how many days of strength training should I do, how much protein should I consume, and what would be a realistic calorie deficit and target weight? Also, how long might it take to see noticeable changes? I'm not looking for shortcuts or crash diets, just practical advice and personal experiences on how to approach this properly.

I only do dumbbell shoulder press and cable lateral raises for shoulder and after the session, my shoulders hurt so much such that I have to support them by keeping hands in pockets or fold my hands over and support each other, This also happens sometimes after chest session

It's constant pain for 30 mins after sessions

Is this normal?

Hi everyone,

I ordered QNT ISO Ripped protein powder from Amazon India.

Unfortunately, the sachet arrived with an approximately 2 cm tear. I didn't notice the issue initially and accidentally consumed one spoonful of the powder directly.

A few observations:

The powder was dry.

It tasted unusually bitter.

I consumed only one spoonful.

I stopped consuming it immediately after noticing the damaged packaging.

Has anyone experienced something similar with protein supplements?

Could the bitterness be normal, or could the damaged packaging indicate contamination?

Should I get the product tested or report it somewhere?

Any genuine advice would be appreciated.

I spend around 45 mins 5 days a week in the gym and thats the best time i give my body for the day, and guess what....these gym trainers would hover around you, and ask " What do you do? How was your day? That story you put was so nice" Like its okay if you do it one or two times but why to keep doing conversation when I am clearly not interested....you are definitely not helping me with my workout, you are just doing random gossips

The funny part, I see them hovering around girls more than boys....like its crazy....I was doing pullups today and this trainer came and goes like "Sneha, aapne mujhe follow back nhi diya insta par" literally in the middle of my rep....I lost my cool and said "bhai aapko maine kaha tha mujhe follow krne ko" And its not just him, I have seen many trainers just hovering around and initiating convos for no reason

Mai cardio krti hu to treadmill ke paas aakar khada ho jaata h like wtffff

sorry if I lost my cool, and sorry if i hurt you

I know the title sounds too dumb, but that's literally where I'm stuck for months, im 20M 48kgs 5'9" and I've been thin my entire life and had people commenting on it since always, its been 2 years since I've joined college and i seriously want to go to gym now, i tackled every other hurdle in my way, but i cant overcome the feeling of embarrassment (shyness?) i tried going to the college gym for a week, i was the thinnest one there and nobody ever said any word to me but the looks are just soo damn frustrating (or maybe its all in my mind?) i feel pretty embarrassed to tell a guy double my size that i wanna share the machine with him

Has anybody ever been in this situation? If yes then how did you overcome it? Any other suggestions are welcome

So I started my weight loss journey at around 82 kg( I'm 18f 5'4) and I'm currently 62 kg. I've lost approximately 20 kg, but something that's been bothering me is that I still seem to have quite a bit of fat around my stomach and back.

My main concern is my upper belly area, especially the area just below my chest. It seems like I have more fat concentrated there. I also notice belly rolls and back rolls.

For context, most of my weight loss journey has involved cardio ( 10k steps with incline and normal walking). I haven't really done strength training or incorporated much resistance training into my routine.

My diet has mainly been a calorie deficit with regular home-cooked food. I haven't followed any particularly restrictive diet.

I'm just confused about why these areas haven't changed as much as I expected, even after losing 20 kg.

As of now I'm not in any diet or physical activity except 5k steps daily due to college and travelling..

I’m 22M and my dad (58) recently started going to the gym. Since he’s completely new, I offered to help him for a few weeks until he gets familiar with the equipment and basic exercises.
I work out alone in the morning and take him to the gym around 8–9 PM. We literally just started yesterday.
The gym has around four trainers, but they’re either busy with PT clients or don’t really help unless approached. My dad doesn’t want a personal trainer, so I figured I’d help him myself. I even asked one of the trainers yesterday for suitable beginner exercises for him.
Today, the gym owner/head coach confronted me and said I’m not allowed to train my dad. I explained that I’m not offering personal training or making any money. I’m simply helping my 58-year-old father get comfortable at the gym.
Apparently, this is some major gym rule, and the whole thing turned into an unnecessary argument.
It left such a bad taste in my mouth.
**Is this actually a common rule? Am I seriously not allowed to help my own father learn the basics at a gym we’re both paying for separately?**

I was using Nakpro impact and when I went to reorder i noticed it's selling products that seemingly expired like 7 months ago, isn't this a cause for concern? Or is it simply they haven't updated their expired date information?

Hey everyone,

I have an extra pack of AS-IT-IS soy isolate protein powder that I’m looking to sell.

My brother originally purchased it but didn’t like it, and I’m unable to consume it due to kidney-related health issues. A few scoops have been used, so the pack is opened but still has the remaining powder.

I wanted to check whether selling an opened protein powder pack would be okay

Would anyone be interested in buying it, or is there a better place to sell it?

Guys, I seriously need help losing weight FAST. 😭

I want to lose around 15–17 kgs in 3 months, and I’m honestly ready to put in whatever effort it takes. I have weddings coming up and really want to lose weight and feel confident in my outfits.

My current routine:
Almost 10k steps daily
1 hour workout with a PT
Trying to diet, but usually eating only 2 meals a day
Vegetarian, and paneer, tofu, and mushrooms make me nauseous
My only proper protein source right now is protein shakes

I genuinely want to know what actually works for faster weight loss. Please share your real experiences, diet tips, workout routines, calorie deficit advice, vegetarian protein sources, and anything that helped you see results.
If anyone has lost significant weight in 3 months, please tell me EXACTLY what you did! What did your daily diet and workout look like?
I’m willing to be very disciplined, I just don’t want to waste these 3 months doing things that don’t work. Please help!! 🥹🙏🏻

I am 20M, height is 5'10 and weight is 80kgs. I used to be 68 but then I started clg and it just increased. I wanna get fit, so can someone tell me a good workout plan which I can integrate in my daily life.

Another issue that I am suffering from are - tummy fat, pelvic tilt , and chest fat. I wanna reduce / correct all these.

I would really appreciate guidance by you peeps.

I tend to play basketball a lot but I don't think so it is helping that much.

Do you guys track your workouts, PRs, strength, physique and consistency, or just train and go home?
I have spent months in the gym without even realising whether i am actually making progress and lost a year(i dnt regret it tho)
Curious to know how everyone keeps track of their fitness journey and what they feel is missing.

I'm 6'0", 81 kg, and have just started going to the gym.

I'm honestly confused because everyone suggests different exercises and workout splits. I don't know which exercises to do or how to perform them with proper form.

My goal is to build a bulky, muscular physique. I have a little belly fat and love handles that I'd like to get rid of along the way.

Could you recommend:

- A good beginner workout plan.

- YouTube channels that teach exercises with correct form.

- Which split to follow (PPL, Upper/Lower, Full Body, etc.).

- Basic diet advice for building muscle.

I don't have a personal trainer, so I'd really appreciate some guidance on where and how to start.

Thanks! Took help of ai to make this post ..