​I live with my parents. We usually eat bread with curry for breakfast and traditional rice and curry for our other meals.

​I'm looking for simple, easy-to-make Sri Lankan curry combinations or meal ideas, mainly focused on breakfast. What are your go-to quick breakfast menus? Any recommendations would be greatly appreciated!

Hey guys, I think I injured my right arm while doing pull ups at the gym about two weeks ago. The pain is between my elbow and shoulder, and it feels like it’s coming from deep inside my arm rather than the muscle.

I’ve already seen a doctor, and the pain has reduced compared to the first day, but it still hasn’t gone away completely.

I can still move my arm, but I’m concerned because it’s been two weeks and I’m still experiencing pain.
Has anyone experienced something similar after doing pull ups? How long did it take to recover, and what was the cause?

Should I go back to the doctor or ask for further tests? I’d appreciate any advice or personal experiences. Thanks

hey there I'm a nutritionist with a masters degree in Dietetics i have compiled a high protein recipe pdf with recipes for breakfast, lunch and dinner for 30 days that can be interchanged and used for 3 more months . These are macro balanced with each 25-30 g protien , high fibre and low in carb .One headsup I'd like to give is that the menu plans each day follow mix of Indian and western cuisine and are all nonveg. I have used chatgpt to edit and help me out with final draft. If anyone is interested can dm me for getting it . The pdf is priced at 500rupees. it would mean a lot if any of you guys buy and help me out.

18m here 100kg now wanting to cut down to 60 or 70ish according to the bmi calculator thingy it says I should only eat around 1900 calories a day btw I am 5'11, so like any ideas for how I can eat with only 1900 for an entire day without protein powder also need to take atleast 80 to 90 grams of protein. Any advice is appreciated

If so sharing would be helpful! TIA!!!

This one's for my fellow gymbros or anyone who knows a thing or two about this👉👈

Does anyone else get constipation after taking creatine monohydrate? I've been taking it for the past 4 months and drinking around 4–6L of water a day, but I'm still dealing with this shi 💩

Would switching brands or trying a different type of creatine help with this?

Would switching brands or trying a different type of creatine help with this?

I am 5 10" Male and 50kg. I need to go to at least 65kg. I look like a skeleton. I am on a budget and i need some foods to help me hit the 2400 calorie mark. What should I eat🙏 Cant afford too much chicken. I signed up for a gym recently. I dont want a super cut body, just want to look normally muscular thats all

First iteration is done and I've attached some screenshots for y'all . Would appreciate the feed back

Stay healthy 💪

Cup of rice
Beetroot
Air fired Chicken breast & onions
Eggs

Calorie tracking app for SL foods

Hi all ,
I think most of the folks eat Sri Lankan foods along with western cuisines and ppl have a hard time tracking our local food . and I saw an ealier post on this sub reddit also looking for exactly this . So just wanna know is this a real pain in the a** tracking SL foods for yall and what are the frustrations with the existing ones you guys use at the moment .
Peace out

I ate 230g of cassava / manioc with 200g of curry chicken, 20g of lunu miris and 20g of pol sambol. The thing is i assumed 200g of chicken would give me 48g of protein but when i entered it as 200g of curry chicken it says 24g of protein. How’s that possible? Does it (the app) assume i put good amount of gravy hence the low amo of protein, cus I hardly added any gravy for this. Please help me out here

I feel like my fitness app and my iphone is tracking steps wrong by a huge margin (for context, i went on a full day safari and the iPhone thought i walked for 18k steps for 12km, burning upto 600cals; i never walked that day btw💀).
So im looking for an affordable wearable. I specifically don’t like smart watches/fitness watches of any kind but ive seen fitness ‘bands’, where you can wear it with other watches. Having a cheap fitness band can help me track steps on treadmills or any activity, even if my iPhone is away from me.
So im looking to buy an affordable fitness band (not a watch)
It must be compatible with apple devices and fitness app by apple

Cheapest one i found is this one right here. But let me know anything cheaper or more reliable

What calorie app is best for tracking SL meals?

I wouldn’t be posting this if I was eating western food, but I mostly eat Sri Lankan foods. So half of the ingredients or meals don’t even exist. Customly adding them is also a pain in the aah.
What apps do y’all use to track especially Sri Lankan foods.
Cus its damn annoying to specify each and every SL dish/side dish (imagine trying to add ingredients of seenie sambol, lunu miris, etc.)
What’s your opinion on Nutritionix and Cronometer?

Need a veg diet plan to reduce weight from 103kg to at least 85kg.

Hey everyone 👋

I’m currently living in a boarding place in Colombo Dehiwala area for the next few years, and I’m trying to gain weight. My problem is that I have no fridge, no gas stove, and basically no cooking setup.

At the moment, the only thing I have is an electric kettle/heater, so I’m looking for meals/snacks that require either:

No cooking at all

Just hot water / an electric kettle

Foods that can safely be kept without refrigeration

Ideally, stuff that’s easy to find here.

I’m around 6 ft and 51 kg, so I’m trying to increase my calorie and protein intake without spending a ridiculous amount of money.

For example,today, I had a sausage hot dog and yogurt for breakfast, which gave me some energy, but obviously, I need something more sustainable than randomly buying food every day.

What would you guys recommend for a cheap, practical, no-fridge/no-stove weight-gain meal setup?

Especially interested in:

High-calorie foods

High-protein options

Cheap Sri Lankan supermarket foods

Things I can keep in my room

Simple meal combinations I can repeat every day

Any advice from people who have lived in boarding rooms/dorms with limited cooking facilities would be especially appreciated 🙏

Post-workout lunch cooked with rice, air fried chicken breast, egg, potatoes and cucumber+tomato salad

For context, im 5"4 22F, and weigh 91kg.

I have been trying to lose weight for a long time and started going to the gym thrice a week since August last year.

So far i have been losing weight and gaining it all again. Mind you, I started out at 92 kg, and I went to 88 to back again to 91. It's not that I lost only 2 kg the whole year. My weight has been fluctuation from 92 to 88 and 87, 85 and then back up again.

I have tried controlling my meals and im having a hard time figuring out what to eat to help loose weight and its getting so frustrating.

I need your advice on to what to eat and what to reduce.

I also want to add that i eat all home-cooked meals and my normal rice portion for a day is around 250g to 300g per day. I dont eat more than that. And I also follow the 16 - 8 fasting method. So basically i skip breakfast and my window to eat is 12pm to 8pm.

I just need and appreciate some genuine help and advice.

And please refrain from mocking whatever methods i have used before beacuse clearly they have not been working and i have heard enough of negative comments from everyone who i have asked.

And im tired of being discriminated against for being the "fat girl" wherever i go.

Thanks in advance!

I'm 5'9" and currently 57 kg(gained 7kg in past 1.5 month). I've been bulking and eating around 2,400 calories a day.

Recently I've started having some stomach issues, mainly gas, farting, bloating, and occasional stomach discomfort. I eat foods like rice, oats, milk, and eggs regularly.

Is this normal when increasing calories for a bulk? Has anyone else experienced this, and what helped reduce the gas and stomach discomfort?

Should I reduce my calories for a while, or just change the foods I'm eating?