Indian diet and training guides.

Eating for muscle gain, fat loss and training days on Indian food. Built for people who lift and still eat ghar ka khana.

5 guides

A steel katori of rajma curry beside a plate of steamed rice, photographed from above on a cream linen surface

Losing fat without giving up Indian food

A moderate deficit, protein held high, and the cooking oil lever that changes everything. How to lose fat while still eating roti, rice and dal every day.

2 August 2026

Skewered chicken tikka pieces on a ceramic plate with sliced onion and lime, shot from above on cream linen

Building muscle on Indian food

A calorie surplus of 200 to 400, a real protein target per kilo, and how to restructure dal, roti and sabzi for muscle gain without leaving the cuisine.

2 August 2026

Two steamed idli on a plate with a small bowl of sambar and coconut chutney, shot from above on cream linen

What to eat before and after a workout, Indian edition

Pre workout timing, what to eat before a 6 am session, why fat and fibre backfire, and honest post workout meals from an Indian kitchen for veg and non-veg.

2 August 2026

A tall glass of badam milk topped with slivered almonds, photographed from above on a cream linen surface

Do you need a protein powder? An honest guide for India

Whey concentrate versus isolate versus plant protein, the adulteration problem in the Indian market, and how cost per gram compares with paneer and eggs.

2 August 2026

A bowl of paneer bhurji with coriander and green chilli, photographed from above on a cream linen surface

A vegetarian gym diet that actually works in India

Hitting protein on a vegetarian diet takes planning, not more dal. The core protein stack, a full day of Indian meals, and how to manage a strict veg kitchen.

2 August 2026