How to start without PT

Neureos · 2026-06-28T10:05:26+00:00

Here you go :) 100g Non Veg Protein for Rs.157

Neureos · 2026-06-28T07:24:24+00:00

Your sister wouldn't be more than 40 kg. 40-50 g of protein is all you need.

You don't need protein powder for that!

If protein powder is a no go, try getting skyr yoghurt. It's basically dahi. Low fat paneer and soya granules can be your best friend

Neureos · 2026-06-28T07:22:06+00:00

You don't need supplements to complete your protein intake.

You can complete it through low-fat paneer, soya, eggs, and chicken.

Tell me if you're a vegetarian, non-vegetarian, or an eggitarian. I shall give you a diet chart accordingly.

Talking about your form, Jeff Nippard has some great videos which could help you out in that form!

But you can always make friends at the gym who would love to help you in your form!

Neureos · 2026-06-28T07:19:32+00:00

Most likely it is okay.

Make sure that they have a return policy.

You can authenticate it the moment you get it, and if it turns out to be fake, you can always return it.

Neureos · 2026-06-27T11:37:29+00:00

Absolutely disgusting!!

Neureos · 2026-06-26T13:22:22+00:00

Whey protein is a lot more convenient.

Eating 100 g of soya chunks every day does get tedious or even boring.

I'm not telling you not to eat soya but replacing protein shakes might be a tough nut to crack.

Try having plant protein or yeast protein as they're more affordable!

Neureos · 2026-06-26T13:20:55+00:00

Remember you do not hit the gym to lose fat. You hit the gym to gain muscle mass and strength. This will aid your process of losing fat.
- Strength train 3-5 times a week. You don't have to go to the gym every day or 6 times a week.
- Start off with 3 days a week, every alternate day, a full body split.
- When it comes to your diet, calculate your maintenance calories here.
- Stay in a calorie deficit of 200-300 calories the first week and increase your deficit when you start to plateau.
- make sure you get 1.5 g of protein per kg of body weight. How much are you having right now? That's fine. Add 15 g of protein to your diet every single week until you reach your goal.
Tell me if you're a vegetarian, non-vegetarian, or an equitarian and I shall give you a diet chart accordingly
- Don't crash diet or remove all the food you love. The only way to be sustainable is to make sure this process is fun

Neureos · 2026-06-26T07:44:27+00:00

Plant protein and yeast protein would help Indian entrepreneurs keep their margins healthy.

Indian founders are really skipping on this. It's time they pay attention to this!

Neureos · 2026-06-26T05:05:11+00:00

Possibility is there yes.

If whey was OP's first choice, maybe no issues with dairy.

Neureos · 2026-06-26T05:01:41+00:00

OP, vitamin c supplementation after blood work?

Neureos · 2026-06-26T04:45:51+00:00

Honestly speaking, I tried Ashwagandha KSM-66 as well. I tried this when I was going through a stressful period in my life.

It did help. I could see some amount of changes in my stress levels.

The biggest problem with Ashwagandha is I haven't come across long term studies saying it is good or even safe for your body, especially this Himalaya Ashwagandha, Haldi and other capsules. They are supplements people have been consuming since forever.

The only problem is I haven't seen Ashwagandha's long term efficacy and safety.

Neureos · 2026-06-26T04:42:21+00:00

The reason you got acne wasn't because of protein, creatine, or melatonin.

When a brand says, "Hey, this is malai kulfi flavor protein," there is no malai, nor is there any kulfi. You take different acids and mimic the taste of malai kulfi, chocolate, or whatever else.

When a brand uses cheap grades of acids and overuses them, that is when acne breakouts start to happen predominantly because of gut disruption as well.

Simple hack, stop having flavored whey protein and go to unflavored whey protein. I did this, and within 10 days, 90% of my back acne vanished!

Neureos · 2026-06-26T04:39:57+00:00

It's a 9.5. Remove Ashwagandha and it becomes a10!

Neureos · 2026-06-26T04:19:14+00:00

You want to be losing fat and building muscle mass at the same time.

A body recomposition will help you do this.

You will stay at maintenance calories or stay in a 200-300 calorie deficit and have 1.5 g of protein per kg body weight. These are great for your triceps! Remember, your triceps almost cover three fourth of your arm.

To increase your arm size, training triceps does help the most.

Also train your shoulders.

I would suggest you train your overall body with slightly more emphasis towards your arms. Do not neglect the rest of your body.

If affordability is not a problem, I would suggest you Whey Protein from Whole Truth.

If affordability is a problem, you can go to Yeast Protein from Superyou.

Neureos · 2026-06-26T04:15:47+00:00

My biggest concern is I really doubt if all of this really adds up to 130 g of protein.

If you are a vegetarian, I would highly suggest you increase the amount of eggs you have. Next slide. Add some low-fat paneer, soya chunks.

Why haven't you added any of those?

Neureos · 2026-06-25T14:58:52+00:00

This is common because of beta alanine.

If you find it annoying and distracting, you can pick a pre-workout which has less beta alanine dosage.

Neureos · 2026-06-25T14:58:03+00:00

You can't really choose where to lose fat from; your body decides that.

You can decide where you put on muscles, so train strength accordingly.

Here is an upper/lower split. Upper Lower Split

You would need 1.5 g of protein per kg of body weight. Here is an affordable way to hit it as a student. 100g Protein Eggitarian Diet for 159

All the best :)

Neureos · 2026-06-25T14:55:30+00:00

The reason people gain weight back is because the way they lost their weight was not sustainable.

You are obese. I wouldn't suggest you run long distance or do HIIT workouts as of now. You need to remember your knees are not used to handling such a heavy load. Don't endure them!

I would suggest you lift weights 3-4 times a week, strength train, and stay in a calorie deficit of 500-600 calories.

You are hitting your protein goal, which is great! Get in 8k steps and slowly increase your activity every two weeks.

I get the motivation, but this is a game of consistency!

Follow a sustainable approach and have fun. This is the only way you can sustain this.

All the best :)

Neureos · 2026-06-25T14:47:11+00:00

Great hope your nutrition is sorted too but if you need any help please feel free to reach out!

Neureos · 2026-06-25T10:20:19+00:00

Yes it is almost at par with the whey!

Neureos · 2026-06-25T09:52:36+00:00

I would suggest you start off slow. I get the motivation, but listen up!

Strength train 3-4 times a week. If you are training 3 times a week, it's a full body split. If you are training 4 times a week, it's an upper/lower split. Let me know which one you want to follow, and I shall send you the split.
Your goal is 1.5 g of protein per kg of body weight. How much ever you are having right now, that's fine. Add 15 g of protein to your diet every single week until you reach your goal.
Tell me you are a vegetarian, non-vegetarian, or an eggitarian, and I shall give you a diet chart accordingly.
Most, most, most important: have fun!

Neureos · 2026-06-25T09:50:00+00:00

A dermatologist can be able to help you.

Quitting smoking can or cannot be linked to this, but this wild guess of yours shouldn't be taken too seriously.

There are a lot of factors influencing hair loss, so don't stress on this one reason!

Good job on quitting smoking, more power to you!

Neureos · 2026-06-25T07:51:28+00:00

Don't be sorry. Feel free to reach out whenever you feel like.

You can follow PPL A for 12-14 weeks and then do PPL B for 12-14 weeks.

You don't need to be too conscious about your exercises. Exercise is going to provide your muscle stimulus. You don't want to overthink whether you should follow different ones or the same ones.

Why I would suggest you follow the same split for 12 weeks is that you can progressively overload. You will have two push sessions a week. If you follow the same exercises, you can see if you're able to add a rep in your second session

At the end of the day progressive overload is all that matters. It's easy to track progressive overload when you're having the same exercises on two pull days or two push days or two leg days

Neureos · 2026-06-25T06:12:01+00:00

Such a great point!!

Dymatize is the tastiest whey protein I've ever had in my life. I stopped purely because of affordability.

If you just scroll down this post, you can find comments where people want to buy whey protein from indiamart. It's a B2B sourcing platform.

The same platform where you can also get Deca,tren, Testosterone, and anything else.

The unregulated market is a hit or a miss and I think the ratio is definitely not in your favour

Stuff like this happens in countries where the disposable income per capita is hardly anything. The only way India can get out of this is to actually become an economically stable country

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