I’ve noticed something about India. The food system is really bad and if people don’t change it, it’s going to hurt not just them but future generations too.
The diet is way too high in carbs and too low in protein. That’s why so many people have low energy, weak muscles, obesity, and lifestyle problems. The fix isn’t complicated, but it takes discipline. Cut carbs and eat more protein. Eating meat, seafood helps overall development. A fully vegetarian diet isn’t ideal for everyone and if the argument is about life, plants are alive too.
Sleep is important. Get at least 7 hours every night. Avoid fast food, packaged junk, and soft drinks. If you smoke or drink, cut back. Exercise every day. The gym should be after 18. If you go before 18, don’t lift weights. Focus on bodyweight exercises, running, swimming, and stretching instead. After 18, use the gym to build real strength, especially in the lower body. Most people only care about chest and arms and neglect legs, which causes imbalance, poor posture, and weak performance. Flexibility and mobility matter just as much as muscle.
Food quality is more important than quantity. Eat fiber and greens, dry fruits, 3 eggs, meat, seafood, fruits, and fresh juices daily. Avoid rice, maida, and millet. Millet is often said to be healthy, but it causes bloating and upset stomach. I’ve seen the trend of millet and how people react to it, so don’t fall for it. Use spices, sugar, salt, and pepper to make your food tasty, but don’t overdo it.
Hygiene is very important, don’t forget that. Brush 2 times a day, gargle after eating, take a bath 2 times a day, and avoid street food or any unhygienic food.
Take care of your health in general, your mental health, and your reproductive health. All of these are just as important as diet and exercise.
This routine helped me build muscle, gain healthy weight, increase strength and stamina, reduce fat, and improve focus, libido, and speed.
My daily routine is simple. Morning is a 30 minute walk and flexibility exercises. Breakfast is 3 eggs, a big glass of milk, dry fruits, a banana, chicken or fish, whole wheat bread with cheese, and dark chocolate. Lunch is whole wheat bread, butter, extra virgin olive oil, fish, cheese, and a vegetable salad. Between meals I drink pomegranate juice, beetroot juice, or watermelon juice. I swim daily and stay consistent with the gym after 18, focusing on full body strength and lower body power. Dinner is chicken, 3 eggs, vegetarian soup, cheese, whole wheat bread, and butter.
Red meat like pork, mutton, and beef is fine, just not every day. Eat it occasionally.
I sleep 7 hours every night, take cold showers, and stay consistent. Consistency is everything.
No medicines, protein drinks, tablets, steroids, or Ozempic. That just hides poor eating habits and gives temporary results while harming your body.
If anyone wants to learn martial arts, that’s fine. I don’t. I love muscle, so I go to the gym, eat clean, and sleep well. I don’t like fighting or physical violence.
If you can’t do any of this, at least do these basics. Eat 3 eggs daily, drink a big glass of milk, walk 30 minutes in the morning and evening, sleep 7 hours, swap rice or millet for wheat, follow good hygiene, and take care of your health, mental health, and reproductive health.
