Guides · India
Fitness Guides
Long-form guides written for Indian lifters. No generic Reddit copy-paste, no US supplement affiliate spam. Just what actually works when you eat dal and train in a Talwalkars.
Featured guides
01Whey Protein Guide (India) — Brands, Price per Gram, When to Skip
Honest comparison of ON, MuscleBlaze, Nakpro, Avvatar. Price per gram of protein, adulteration flags, and when whey isn't worth it.
02Creatine Guide (India) — Dose, Timing, and Cheapest Reliable Brands
5g/day is the whole protocol. Which Indian brands to trust, why loading is optional, and what creatine won't do for you.
03Push Pull Legs Split — 6-Day Template for Indian Gyms
A PPL split that survives Indian gym crowding. Substitutions for missing equipment and how to run it on 5 days if life gets in the way.
04Paneer Protein per 100g — 18 g, Plus Calories & Portion Table
Protein, calories and fat in 50–250 g of paneer, in common paneer dishes, and compared with tofu, soya and eggs.
05High-Protein Vegetarian Indian Foods — Protein per 100 g Table
Soya, paneer, tofu, dals, rajma, curd and milk ranked by protein, with how to build a vegetarian day that hits your target.
06Soya Chunks Protein per 100g — 52 g, Plus 25–150 g Portion Table
Protein and calories in 25–150 g of dry soya chunks, why to weigh them dry, and how they compare with paneer and eggs.
07Vegetarian Diet Plan for Weight Loss (Indian) — Sample 1,400 kcal Day
A high-protein vegetarian day with every portion listed, and how to scale it to your own target.
08Home Workout for Beginners (No Equipment) — 3-Day Full-Body Plan
Squats, push-ups, lunges, rows and planks with sets, reps, rest and how to progress.
09100 ग्राम पनीर में कितना प्रोटीन होता है? (हिंदी)
50–250 ग्राम पनीर में प्रोटीन, कैलोरी और फैट, और टोफू, सोया व अंडे से तुलना।
10हाई-प्रोटीन शाकाहारी भारतीय भोजन (हिंदी)
सोया, पनीर, टोफू, दालें, दही और दूध — प्रति 100 ग्राम प्रोटीन और पूरा दिन कैसे बनाएँ।