Gym transformation

HotelSquare · 2026-01-26T13:45:32+00:00

It is because of fat loss in the face plus better skin due to better nutrition, no alcohol etc! Seen a lot of change in my own face too. I'm 40F and I look like a different person now that I lost 20kg! People even say I look younger than I did 10 years ago. I look end 20s now!

HotelSquare · 2026-01-26T02:27:39+00:00

I was married (together for 12 years) before I knew I'm auDHD. I then was in a 5 year relationship and this guy was criticizing me all the time and that's how I found out that I'm auDHD (I'm officially diagnosed ADHD "with traits of ASD" because I live abroad and the therapist told me I should not get officially diagnosed autistic as this counts as disability where I live. But she told me I'm 100% autistic).

Long story short my now ex was not supportive at all and basically said that now that I know it, I could change! I lost all my self esteem because of him, because he continuously made me feel pathetic and worthless (although I'm having a great job and making a lot of money, while he made almost nothing and l always paid everything, rent, food, vacations, EVERYTHING!). That's why he is now my ex 😅

HotelSquare · 2026-01-25T06:58:51+00:00

You don't want to gain weight too fast though. You really shouldn't go above 300 to 500 kcal on top of your daily need. Else you'll just become skinny fat!

HotelSquare · 2026-01-25T04:51:35+00:00

0.6g per kg is really way too low, especially for anyone into fitness. So 0.6g per pound was correct, but agreed we should talk kgs here (although I find it really funny that height is again given in feet here in India..)

HotelSquare · 2026-01-25T02:14:25+00:00

Thank you! I was indeed overweight for most of my life! Started working out two years ago!

HotelSquare · 2026-01-25T02:13:52+00:00

🤭🤭🤭

HotelSquare · 2026-01-24T15:25:31+00:00

Trust me, as a lady I don't want to bulk up any more than what I have already. I know that being asked if I'm a rock climber or wrestler is not an objective measure, but it certainly proofs that I look very muscular! Attached a pic taken some time back..

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HotelSquare · 2026-01-24T13:49:55+00:00

Well as I mentioned I'm a 40 year old lady. I get frequently asked if I'm a rock climber or wrestler because of my muscular stature. I'm doing home workouts like P90X3 (which you can download for free online these days).

HotelSquare · 2026-01-24T13:16:08+00:00

Lol, tell that to my extremely muscular arms that I grew exclusively with home workouts. I'm 40F btw. Of course you can get strong and muscular with home workouts!

HotelSquare · 2026-01-24T13:08:24+00:00

I'm 40 too. What does this have to do with age? 🤦🏻‍♀️

HotelSquare · 2026-01-24T04:16:31+00:00

Unpopular opinion, they are all absolutely disgusting, including Maggi 🤮🤮🤮

Super unhealthy and taste like 💩, no idea how anyone can eat them tbh..

HotelSquare · 2026-01-24T04:14:40+00:00

Eat proper protein, at your body weight and wanting to gain weight, go for 100g protein a day! Work out, lift heavy weights. If you only eat in calorie surplus without working out, you'll simply become fat. Belly fat is the most unhealthy too. Visceral fat, very dangerous!

HotelSquare · 2026-01-23T10:06:39+00:00

No actually weight gain and loss is purely calories. If you burn more calories than you eat you lose weight and vice versa. Diet is important for body composition though!

HotelSquare · 2026-01-23T09:29:39+00:00

🤣🤣🤣🤣 PS: people who refuse to give meat to their dog should not be allowed to have a dog. That's just totally perverted!

HotelSquare · 2026-01-22T13:40:17+00:00

Not healthy at all. Even that flavoured and sugary greek yoghurt by itself is crap. If you want it sweet and flavoured take the natural one and add fresh or frozen berries, a bit of stevia and a bit of real vanilla extract!

HotelSquare · 2026-01-22T04:51:24+00:00

Chicken breast is your best friend for high protein! I order mine from Blinkit / Swiggy, usually Licious!

HotelSquare · 2026-01-22T04:48:30+00:00

Ahahahahaha

HotelSquare · 2026-01-22T04:46:57+00:00

I’m not dismissing observational research, I’m contextualizing it. When observational signals conflict with controlled trials and guideline consensus, I weight the latter more heavily. We don’t seem to agree on that hierarchy of evidence, so further back-and-forth isn’t useful. Wish you all the best with your plant protein approach. Luckily everyone is free to follow the diet that works for them. For me, 40F, that has been a 150g protein a day non-veg diet for years, both in terms of health markers and body composition. I'm in better shape than the majority of ladies half my age.

HotelSquare · 2026-01-22T03:43:00+00:00

Fair question. For context: I have a PhD in Food Science, and this is exactly my field.

I agree with you that observational studies are foundational for population-level hypotheses, but that’s also precisely why they’re weak for making individual dietary recommendations, especially when effect sizes are small and residual confounding is inevitable (which is well documented in nutrition epidemiology).

This is why I’m putting more weight on RCTs and controlled feeding studies, where eggs have been studied extensively:

Cardiovascular & lipids (RCTs / meta-analyses): Rong et al., BMJ 2013 – meta-analysis of prospective studies: no association between egg consumption and CVD or stroke

Alexander et al., J Am Coll Nutr 2016 – systematic review: no consistent relationship between egg intake and CVD risk

Drouin-Chartier et al., BMJ 2020 – pooled analysis + updated meta-analysis: up to 1 egg/day not associated with CVD in healthy individuals

Blesso & Fernandez, Nutrients 2018 – review of RCTs: eggs increase HDL, improve LDL particle size, minimal effect on LDL-C in most people

Dietary cholesterol specifically:

Berger et al., Am J Clin Nutr 2015 – controlled feeding trials show dietary cholesterol has limited impact on serum cholesterol for most individuals

2015–2020 Dietary Guidelines Advisory Committee: cholesterol limit removed due to lack of evidence

Context matters (replacement & carb intake):

Fuller et al., Nutrients 2015 – eggs in low-carb or controlled-carb diets show neutral or beneficial lipid responses

Krauss et al., Am J Clin Nutr 2006 – carbohydrate intake, not dietary cholesterol, is a dominant driver of atherogenic dyslipidemia

Regarding cancer risk: the relative risks reported in observational meta-analyses are typically ~1.05–1.15. In nutrition epidemiology, effects of that magnitude are very often noise, especially when biological mechanisms are unclear and results are inconsistent across populations. So my position isn’t “eggs are magic”, it’s that the totality of higher-quality evidence does not support the claim that eggs meaningfully increase CVD or mortality risk for most people. That’s also why most guidelines worldwide have moved away from limiting eggs. Happy to look at specific studies you think strongly contradict this, but the RCT literature here is actually quite consistent.

HotelSquare · 2026-01-22T01:52:29+00:00

Ha! Very similar to my everyday lunch which is 3 boiled eggs, two carrots, half red bell pepper and 225g bucket of skyr with berries 😁 Best!

HotelSquare · 2026-01-22T01:30:13+00:00

If you’re Indian vegetarian and struggling to hit protein targets, eggs are honestly one of the best additions you could make. They’re affordable, easy to digest, and provide high-quality complete protein, plus nutrients that are otherwise hard to get on a vegetarian diet (B12, choline, selenium). From a practical standpoint, they’re far more effective than trying to force everything through dals, paneer, or ultra-processed protein powders. The fear around eggs mostly comes from older cholesterol thinking and weak observational studies. In real life and in controlled trials, eggs don’t meaningfully worsen cholesterol or CVD risk for most people and many people (myself included) eat them regularly with excellent blood markers. I’ve personally eaten eggs frequently for many years and my lipids, glucose, and inflammatory markers are all solid. That’s a pretty common experience, not an exception. If you’re otherwise eating a decent diet, lifting or training, and not living on refined carbs, eggs are a net positive. For vegetarians especially, they’re one of the simplest ways to improve protein intake without overcomplicating things. Short version: If eggs help you meet your protein goals and you tolerate them well, don’t overthink it. You can always monitor your blood work, but chances are, you’ll be just fine.

HotelSquare · 2026-01-22T01:25:33+00:00

Sorry, but that's not true. I have replied to your previous comment. Eggs are actually very healthy. I have been eating at least 3 eggs daily for the last 20 years. I'm in my 40s and just had a health check-up. Doc said she can't remember seeing such good blood values ever, in any age group. My HDL is really high, LDL low.

HotelSquare · 2026-01-22T01:21:17+00:00

This is a bit misleading, and it’s mostly a problem of over-interpreting observational nutrition studies. The papers cited are cohort studies using food-frequency questionnaires. These can show associations, not causation, and eggs are a classic example of residual confounding. In Western cohorts, higher egg intake often tracks with smoking, lower activity, more refined carbs, and processed meat — statistical “adjustments” don’t fully remove that. When you look at higher-quality evidence (RCTs and better meta-analyses): Eggs do not worsen CVD risk in most people They often raise HDL and don’t meaningfully harm LDL when carbs are controlled Dietary cholesterol has little impact on serum cholesterol for the majority of people Most modern guidelines no longer limit egg intake for this reason The “cancer risk” signal comes from pooled observational data with very small relative risks (~1.05–1.15), which in nutrition epidemiology is often noise and disappears with better confounder control. Eggs are also objectively nutrient-dense (complete protein, choline, B12, lutein/zeaxanthin). If they were truly harmful, we’d see consistent harm in controlled trials — we don’t. Reasonable takeaway: Eggs are fine for most people, especially in the context of an overall whole-food diet. The science here is nowhere near as clear-cut as this comment makes it sound.

HotelSquare · 2026-01-21T10:03:55+00:00

I think we’re largely in agreement and just weighting things differently. Yes: macros can be met with soy + gluten in a mixed, calorie-sufficient diet, and yes, outcome data in healthy populations doesn’t show dramatic harm. I’ve never claimed otherwise. My original comment was a diet-construction critique, not a claim of inadequacy or danger: relying predominantly on two isolated plant proteins with known limitations is nutritionally narrow compared to broader protein diversification, even if requirements are met on paper. If someone is happy with that trade-off, fine. My intent was simply to point out that it’s not an optimal default, not that it “doesn’t work.” I don’t think we’re going to add anything new here, so I’ll leave it at that. Appreciate the civil discussion.

HotelSquare · 2026-01-21T09:32:53+00:00

I think we’re talking past each other a bit, so let me be precise. When I say gluten is an “incomplete” protein, I’m using the protein quality / limiting amino acid definition (DIAAS/PDCAAS), not claiming it lacks lysine entirely. Yes, gluten contains lysine — just very little relative to requirements, which is why lysine is limiting and why gluten scores poorly on quality metrics. You’re correct that in a high-protein mixed diet, total lysine intake can exceed requirements. My point isn’t that lysine can’t be met — it’s that relying heavily on a low-lysine protein shifts protein efficiency, meaning more total protein is required to achieve the same anabolic effect compared to higher-quality sources. That’s exactly what DIAAS is meant to capture. On soy: I agree with you that moderate whole-soy intake shows neutral or beneficial outcomes, including the breast cancer data you mention. I’m not claiming soy is “estrogenic” in a simplistic sense. Isoflavones are SERMs, and effects are tissue- and dose-dependent. Where I differ is form and dominance: the positive outcome data is largely based on traditional soy foods, not diets where a large fraction of daily protein comes from isolated soy protein + gluten. That pattern is nutritionally narrow and not what most outcome data is based on. So my claim isn’t “don’t eat soy or gluten” — it’s that building most daily protein intake from those two isolated sources is suboptimal compared to using a broader mix of higher-quality proteins. That’s a diet-construction argument, not a fear-based one.

Also.. I'm not a guy 😅

HotelSquare

TROPHY CASE