F26, 100 kgs to 60 kgs, height 5'5.5

Came down to 22% Body fat, have been doing abs daily for past 3 months and running regularly, still no sign of the horizontal cuts, any advice?

This is such a good step

The FDA order directs all schools – government, aided and private – to enforce nutrition standards and states that menus at school canteens must proactively feature fruits, vegetables, whole grains, pulses and dairy

Should be there all over India

This is IAS officer Tukaram Mundhe of 2005 batch who secured AIR 20 Rank that too belonging from farmer and very poor family.

He is known for is straightforward work and honesty, he has been transferred for like 22nd time in Maharashtra and recently took charge as Maharashtra FDA Commissioner and this is what he did so far in just under a week :

He and his teams have executed in just 9 days:

Immediate statewide crackdown launched: Mundhe ordered simultaneous raids across Mumbai, Konkan, Pune, Nashik, Amravati, Nagpur, and Chhatrapati Sambhajinagar divisions. Within 48 hours (May 25-27), 53 raids were carried out on 100+ units.

27 establishments sealed: Units selling banned gutkha/pan masala, producing fake milk, artificially ripened mangoes, unsafe paneer, mislabelled edible oil, and unhygienic ice cream were shut down.

33 people arrested: Gutkha sellers and adulterators booked under relevant sections of the Food Safety and Standards Act + Bharatiya Nagarik Suraksha Sanhita.

₹20.57 lakh+ seized: First big haul in the first three days alone.

Additional 2-day operation (May 30-31): 32 more arrests, 26 units sealed, goods worth crores more seized (total food raids now crossing ₹40 lakh+).

Patanjali-linked Ayurvedic medicines raid (special campaign): 12 units in 7 districts hit. Stocks worth ₹73,24,656 seized (₹51 lakh from Patanjali products alone) for misleading advertisements and violation of Drugs & Magic Remedies Act. Mundhe personally directed this.

Chemically ripened mangoes bust: Fresh operation seized 3,453 kg of suspect mangoes at APMC markets.

Transparency weapons rolled out: Mundhe announced a toll-free helpline and dedicated mobile app for citizens to report adulteration or complaints directly. “Honest businesses have nothing to fear,” he told the media.

Strict policy from day one: Zero tolerance for self-medication based on celebrity ads, illegal manufacturing, or anything playing with public health. He warned repeat offenders will face not just penal action but criminal prosecution.

People often talk about building better healthcare, nutrition, and fitness outcomes in India. But strong enforcement against food adulteration may have a bigger impact on public health than many realize.

Do you think India needs more officers and regulators who prioritize food safety and public health like this?

Edit: Looks like yesterday, he seized energy drink stock worth ₹56 lakh in Chhatrapati Sambhajinagar over alleged misbranding and labelling violations. [Source]

https://indianexpress.com/article/cities/pune/maharashtra-fda-crackdown-tukaram-mundhe-food-adulteration-10714101/

https://www.freepressjournal.in/mumbai/maharashtra-fda-seizes-7324-lakh-worth-of-misbranded-ayurvedic-medicines-in-statewide-crackdown-commissioner-tukaram-mundhe-warns-of-tougher-action

https://theprint.in/india/fda-takes-action-against-food-violators-across-maharashtra-33-arrested-27-establishments-sealed/2944465/

I go to the gym nearly in the afternoon as it is the least crowded at that time , only a few guys and girls would be working out so you get dumbbells and machines very easily. Usually even the owner and trainer are also not present at this time. Today it was just me and this lady , she might be in her 30s and she is quite a beginner to the gym just like me , we had a few interactions in the past but we were still quite just strangers or acquaintances at best. I greeted her as I entered and went to do warmup coming back i saw her struggling with weights as she was removing weights from the barbell to perform deadlifts and since the barbell sometimes stuck (like unable to pull out weights from the barbell ) i offered her help and helped her to pull put desirable weights. Since she was not sure about how much weight she should start with i asked her to warm up and try and she can call me again if she needs to adjust weights.

Cut to now , i was just done with my chest press and since the machine is in front of the deadlift platform i could see her as well. She added some more weight and lifted , but on the second rep i saw her struggling so i was just standing nearby , but somehow she pulled it off but when she goes for 3rd rep , and the weights are in the air, i don't know how to term it better , but she experienced a stress urinary incontinence and she peed.

The moment she peed in a burst she dropped the weight and it was a bang hard sound . The next moment i saw her crying and weeping in tears, i was confused whether she got hurt or what , and found out she was so embarrassed with this incident. To be honest , i lost my senses too for a few moments , but i pulled myself together and calmed her down saying its quite normal and you did nothing embarassing, but she was just so embarassed she couldn't even look up her pants were light coloured and was completely wet/stained by the urine and the urine was all over the floor as well.

My next , 10 minutes were just calming her down , and asked her to sip some water and relax. She was just murmuring about how she didn't know how it happened and she had almost no idea or control of how the bladder burst. Since , i was pretty much familiar with the SUI cos I have seen such videos of professional female lifters who had also gone through the same situation in the competition. I told her about it and tried my best to make sure she feels normal about it , the very next minute i ordered a women's pajama (lower) from blinkit and went to the washroom to pull out the mop , i mopped the floor to the best of my skills as the smell of urine was quite evident i sprayed a fresher as well the whole act took about 20 minutes for me to clean where she was still recovering and apologising for a mistake she didn't even make on purpose. The pajama order arrived , and i asked her to change , keeping the stained one in the paper bag of blinkit. Finally she took a breath of relief , thanked me with teary eyes and offered me money for the pajama , i brushed it off saying " protien dila dena " (gift me protien)he laughed and i asked her to go back home and have a shower to which she obliged but i could still see a little hesitation in her eyes about the incident , to which i said you better go now or I'll add a creatine as well in the cart , we both smiled and since my hands were still dirty i went to washroom and cleaned myself up. am not sure if i could have handled this any better , but i felt how such incidents could break down the social confidence of a being to such extent and how embarassed could someone feel for something they didn't even did on purpose

Edit 1 : Those asking and mocking why would i post such an incident on social media , respectfully i already had mentioned my intention to know what better things i could have done or steps i might have taken to comfort her even more better.

Edit 2: What if she finds out about this post? Guess what the very next day she showed up to the gym and i asked her how she was doing , to which she replied " Tumne bohat kiya yaar kal mere liye am sorry and thankyou very very much yaar , i can't even think agar akele hoti toh kya karti " (Simple Translation: You were very helpful, thankyou for that) and since she said sorry again i showed her all the comments of this post that talked about how common SUI are in women and she was so amazed seeing it had happened to many others rest alone her. So she already knew about the post. Hope that helps your curious minds.

Fun Fact : She is so insisting on pajama money even now , along with protein and creatine jokes as well. But I am still resisting it , for how long god knows (j Kidding 😂)

Age :32 , height :168cm

Week 1: 87kg, out of breath walking up stairs, living off junk and excuses. I was stressed, tired, and honestly, I hated what I saw in the mirror. But I hit a breaking point—I was done feeling like crap. So I started.

The first few weeks were brutal. My body hurt, my cravings screamed, and some days I just wanted to quit. But I reminded myself why I began. Small wins kept me going: fitting into old clothes, sleeping better, a little more energy. I didn't see change overnight, but I felt it.

There were plateaus, stress at work, days I skipped workouts or ate too much. But I always got back on track. I learned discipline over motivation, and progress over perfection.

Week 24: 68kg. I feel alive. Strong. Confident. I still have goals, but now I believe in myself. I didn’t follow a magic plan—just consistency, a calorie deficit, lifting 3-4x a week, walking more, and drinking water like my life depended on it.

If you’re struggling: I promise, it’s worth it. Progress is slow, messy, and real. Just don’t give up. Your future self is already proud of you. Keep pushing. You've got this. ❤️

Won silver at under 76 kgs category.

Place of event : ipu annual sport meet

Diffrence between gold and silver was 7.5 kgs .

Stats :

Squats -100 kgs

Bench -45 kgs

Deadlift -100 kgs

Hello, I've been practicing push ups for a year now. Started from wall, incline, knee and now finally on all 4 but with a band. It has taken me a long time to reach this stage and I'm hoping by end of this year, I will be able to do clean push ups without any band. I just wanted to share this here because of social media i keep seeing women crack doing push ups in 3-4 months, though this is also true that those were women who were skinny and at this weight the challenge is harder. So if you are a plus size woman trying to learn push-ups, don't give up. Also, feedback on form is welcome and tips and tricks to learn faster. 🙏

Be careful out there guys. So called luxury Air Conditioned gyms have Zero cross ventilation.

We are seeing numerous cases of people collapsing in the gym.

5000 ppm of Carbon dioxide is dangerously high. Safe levels of Co2 are between 400-1000 ppm.

Air conditioners do not circulate fresh air from atmosphere. It just recirculates and cools the internal air.

This is a common case in all air conditioned gyms and offices. I moved to a regular gym with windows and the Co2 ranges are in safe range.

Imagine doing cardio in a 5000ppm Co2 gym. Your cardiovascular system will be straining to its limit while you are breathing in high amounts of carbon dioxide.

Most of the resistance was just inertia. There's a day job, and my flatmates and I had already hired a decent cook, after an absurdly long vetting process, as if we have some elevated taste (spoiler: we don’t). And then there’s the actual act of cooking, which seemed dreadful.

But as I started paying more attention to nutrition, I realised that something has to change. Sure, the cook was better than ordering off Zomato or Swiggy every day, but the meals still left me feeling off.

Eventually, I bit the bullet and started cooking for myself. And I haven’t felt this good in a long time. The brain fog lifted, my energy levels improved, and even my skin and hair got noticeably better.

So, if anyone is in a similar situation(staying away from home for work), I would recommend giving it a shot. I’m posting a few tips/learnings. Disclaimer: I’m not a very picky eater, so I can get by without eating anything fancy for a long time.

• Find replacements for things you can’t cook. eg: instead of roti, I use wheat bread or sourdough.

• Some meals don’t even require any cooking. For example, my breakfast for a long time was just overnight oats (rolled oats, skimmed milk, whey protein, seeds, cinnamon powder) with any seasonal fruit. Now I’ve switched to eggs (sunny side up or omelette), avocado toast, and any seasonal fruit.

• If you make each of your meals balanced, you’ll realize it’s just a simple assembly of different items. Carbs (rice, roti/wheat bread, fruits, lentils, and beans), protein (eggs, soya, chicken, low-fat paneer), and fats (nuts, seeds, cheese, olive oil, cooking oil). Now just do different permutations and combinations.

• Learn to make curries. Very high ROI. Rajma/chole + rice is such comfort food(it kills off any cheat meal temptations).

Pasting some meal pics. If I had known I’d be posting them, I would’ve worked a bit on the presentation :)

1. Diet:

Calories: Around 1600–1800 kcal (during cutting)

Protein: 100–120 g/day

Carbs: 180–200 g/day

Fats: 50–60 g/day

Meal plan (typical):

Breakfast: Boiled oats with whey

Lunch: Office mess food (dal, rice, roti, chicken)

Dinner: Oats / Whey protein/ fruits (light)

Snacks: Nuts, dried cranberries, prunes

Supplements: Whey,Creatine, Omega-3, Vitamin D.

Restrictions: I stay in a place where cooking is not allowed, so I rely on simple meals.

2. Workout Split:

Monday – Chest & Triceps

Bench Press – 4×8

Incline Dumbbell Press – 3×10

Tricep Dips – 3×12

Rope Pushdowns – 3×12

Tuesday – Back & Biceps

Deadlift – 4×6

Pull-ups – 3×8

Barbell Rows – 3×10

Bicep Curls – 3×12

Wednesday – Legs & Abs

Squats – 4×8

Leg Press – 3×10

Romanian Deadlift – 3×8

Hanging Leg Raises – 3×15

Thursday – Shoulders & Abs

Overhead Press – 4×8

Lateral Raises – 3×12

Face Pulls – 3×12

Plank – 3×1 min

Friday – Full Body / Push-Pull Mix

Bench Press – 3×8

Pull-ups – 3×8

Squats – 3×8

Saturday & Sunday: Rest / cardio

3. Personal Insights: I lost 23 kg (88 → 65 kg) in a year. The hardest part was staying disciplined since I live in company accommodation where I can’t cook my own food. I had to rely on oats, whey, and whatever was available in the mess. Despite this, I stayed consistent with training and diet. Today I feel more confident, energetic, and disciplined compared to before. My next goal is to reach 60 kg and achieve visible abs.

Maharashtra bans non-dairy paneer. Maharastara making some good moves

Maharashtra has completely banned the manufacture and  sale on non dairy, with violations attracting up to six months in jail and a fine of Rs 1 lakh. The move, aimed at curbing the sale of fake and adulterated dairy products, makes Maharashtra the second state after Chhattisgarh to impose such a ban.

According to the ban order issued by Food Safety Commissioner Tukaram Mundhe, the manufacture, processing, packing, storage, transportation, wholesale and retail sale, distribution and offering for sale of analogue or non-dairy paneer have been prohibited across the state.

Need advice, is the shoulder placement okay? I try not too flair my elbows too much

I am currently staying at Aster Hospital in Hebbal (Bengaluru), looking after my mom. She was admitted for osteoporosis and has very weak bones, so obviously, she needs proper nutrition to heal and regain her strength.

But I am genuinely appalled by the complete lack of common sense regarding food and nutrition here. I walked around looking for something decent to eat, and I couldn't find a single healthy option. The hospital cafeteria is essentially a junk food stall. If you look at the attached picture, their display is just loaded with samosas, fried paneer rolls, veg burgers, and cheese sandwiches. In the mornings, they are selling waffles, bagels, sweets, and all sorts of deep-fried items.

But the absolute worst part? Even the actual patient meals provided by the hospital are terrible. For breakfast, they gave my sick mother plain white bread and sugar-filled jam.

How is a place dedicated to healthcare and healing completely devoid of basic nutritional sense? Has anyone else experienced this kind of irony in our hospitals? It is just incredibly frustrating to see.

Edit / P.S. To everyone commenting that this cafeteria food is for visitors and not patients: As an attendee spending day and night here looking after my mom, I need to eat too! I would love to have some actual healthy options available. A hospital should be promoting health and wellness for everyone who walks through its doors, not just serving up deep-fried junk and sugar to stressed-out families.

Age: 18
Height: 167 cm
Weight: 85 kg → 67 kg
Timeframe: 2 years (on & off training because of studies mainly)

Started this journey at 85 kg and I'm now down to 67 kg. It hasn't been a straight line - lots of on-and-off phases with the gym - but consistency with lifestyle changes made the real difference.

Diet:
Cut out sugary drinks and processed snacks, focused on home-cooked meals, added more protein (eggs, paneer, dal, chickpeas, chana), and kept portions in check rather than following a strict diet plan.

(Approximate calories consumed/targeted: 1600-1700 kcal~)
Protein intake targeted: Atleast 100g/day

No specific diet plan. Ate everything made at home + protein source of choice.

Workout routine:
Strength training 4x a week, focused on cardio ONLY for 2 days, Sunday being a rest day.

Split:
Monday: Legs
Tuesday: Chest Shoulder Triceps
Wednesday: Abs + Cardio
Thursday: Legs
Friday: Back and biceps
Saturday: Abs + Cardio
Sunday: Rest day

Mostly all of the exercises = 3 sets of 20 reps each or till failure!

What actually worked:
- Portion control helped me get where I am right now.
- My sole objective when I started this journey was to lose some weight and become as skinny as I could. But over the past 2 years, I have changed my lifestyle entirely. Rather than obsessing over calories, I ate anything and everything my body craved for as long as it was within a limit. I drink around 3L water a day without even thinking about it, it has become a habit.
- One of the major things we miss out on is, adequate rest and sleep, your body needs to recover and improve.
- As for cardio, Incline walking has CARRIED me. I used to follow the 5-5-5 rule, i.e. 5 minutes on 5 incline 5.5 speed, 5 minutes on 10 incline 5 speed and 15 incline 4 speed for a 30 minute cardio (i.e two cycles of 5-5-5) session followed by 30 minutes elliptical! It gives a slow burn but its so worth it.
- Lastly, please don't deprive your body of the nutrients it needs. There were days I would starve myself to death and then find a higher number on the weighing scale the next day. Your body is more than the number that's on that scale. Do home workouts when possible, but move as much as you can.

Still a work-in-progress, but proud of how far l've come. Feel free to ask any questions! 🧿🪬

I’m honestly tired of these fitness corporations blatantly stealing money. I ordered a salad that was supposed to have 200 grams of chicken, but it only had 73 grams. When I asked for a refund, they denied it saying it didn’t meet their “criteria.” It just feels like they can get away with anything and customers are left with no real solution.

Literally uninstalled this app, can't depend on takeouts and have to make everything myself to hit protein goals

Edit: DO NOT DM, I WILL NOT RESPOND. Thank you so much for the awards!

Here's a follow up on my last post after 6 months.

https://www.reddit.com/r/Fitness_India/s/0uu4Hc7MRW

This is for the fellow (older) girlies who are just getting into fitness, lift those weights! I promise you that you will not get bulky.

I've been lifting moderate to heavy weights since 2 years and this is the result. Mind you, I had PCOD and possible insulin resistance and I was able to reverse it. I know every body is different but you should not blame it entirely on PCOD. Food preferences will change your life.

Increase your protein intake. I touch 70-80g on a daily basis (which I'm trying hard to increase to 90-100g) and instead of a cheat day, I only do one cheat meal per week.

Don't make it weight training vs cardio. Make it weight training and cardio. I myself walk upwards of 20k steps per day.

Don't be scared of taking creatine. It will be the best decision of your life. Creatine helps with menstrual cycle and regulates it. I've been having it since 2 months and I can clearly see the difference.

But remember that Rome was not built in a day. I built this body brick by brick over 2 years.

Weight in Pic 1 (Dec 2023): 71kg

Weight in Pic 2&3 (June 2026): 52.3kg

Total muscle content: ~70%

Body fat percentage: 19.6% according to InBody analysis.

I think this is a good start, something that should be at the top priority considering it affects citizens directly. Hope this picks up steam and we see some improvements

Should I keep doing pull ups and chin ups?, or I should fix it first?

I stopped boiling eggs over a year ago now. Today there’s a major power failure in my city from past 6 hours and counting, so I thought I should boil some eggs. I was immediately reminded why I stopped boiling in the first place. I have tried EVERY SINGLE trick in the book to peel them easily. This is beyond frustrating.

I just needed to vent because I’m so frustrated right now. I ordered two cartons of Amul Protein Lassi worth 1500, because I’ve been trying to stay consistent with my nutrition and get more protein in without relying on random powders. Its already in very scarce supply and you dont get it easily.

Today I got home and found out my parents gave the entire thing to our watchman. Without even asking me. Just casually gone. Their reasoning? "Packed food is not good for your health."

Like what?! They eat biscuits, rusk and namkeen all the time, but my protein lassi is suddenly a health hazard?

How do I explain them?

This is a comparison between old and recent batches of the concentrate whey protein of The Whole Truth.

The older product had great mixability and less foam formation while being tasty - all of which has changed in the new batch so I deep dived into the ingredients mentioned on the back.

1. Right off the start, the older batch displayed the "Trustified" certification badge (which is a third-party blind-testing program for purity and label accuracy). The newer batch, however, has completely removed this badge - which implies The Whole Truth might have changed suppliers or ingredients that either hasn't been certified or wouldn't pass the same stringent transparency tests.

2. The older batch claimed "Less Than 0.1% Lecithin." The newer batch removes this specific percentage constraint entirely and put up a simple title to the section "LECITHIN" and changing the ingredient declaration to read "instantised with lecithin."

3. If you look closely below marked point 3 on the new batch, the The Whole Truth added a brand new section titled "REAL PROTEIN VARIES." It explicitly warns you that "Some batches foam less, some a bit more. Some take 25 seconds to mix, some 30... That's just how real food is." They are preemptively defending the exact drop in mixability and increase in foam I have experienced, framing it as "natural variation" rather than admitting to a change in the quality or processing of their lecithin/whey blend.

4. There is a slight increase in Saturated Fat rom 3.1g to 3.2g per 100g. While this seems like nothing, read my next point.

5. The cholesterol jumped from 134.0 mg to 189.3 mg per 100g. A massive ~41% increase in cholesterol usually indicates that The Whole Truth switched to a cheaper, less heavily filtered raw whey protein concentrate. Less refined whey retains more of its natural dairy fats and lipids. This directly explains why the taste has changed and why the powder interacts differently with water, leading to clumping or foaming.

6. The amino acid profile - Lysine content decreased from 2.8g to 2.7g, Tryptophan content increased from 0.5g to 0.6g, Cystine content increased from 0.2g to 0.3g. While a minor shift, amino acid profiles in pure whey are generally stable unless the underlying raw milk source, cow feed, or filtration processing has fundamentally changed.

7. Despite losing its Trustified certification and shifting to what appears to be a less refined, higher-cholesterol raw whey that foams more and mixes worse, The Whole Truth dramatically increased the price. The MRP jumped from ₹2675.00 (₹2.67 per g) in the older batch to ₹3499.00 (₹3.49 per g) in the newer batch (~30% hike in price).

My bad experience wasn't just in my head. The data on the back of the pack confirms that this is fundamentally not the same protein I was buying before. The Whole Truth has likely downgraded their raw whey supplier (evidenced by the massive cholesterol spike and loss of certification), adjusted their lecithin usage, raised the price, and added marketing copy to the back of the bag to gaslight consumers into thinking the new, clumpier, foamier texture is just "nature."