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@soikeoworldcupxemkeo Do you like squats and deadlifts? Do you have any lower back or spine issue? I don't think there should be any reason to avoid them, apart from both the things. They are fun exercises.

@kafs Please check the dm. I'll try to help you in detail.

@soikeoworldcupxemkeo That's not possible to track. But generally it is said that after a year you should be able to lift 80% of your bw in bench press, 100% of your bw in squats, around 120-150% of your bw in deadlift. Of course, these numbers are not widely agreed. I would just suggest to...

@kafs Calories from above food comes to around 700. You can aim for lower protein intake to start with or start getting active. At least increase the step count. Your bmr should be around 1250-1300. And tdee with no activity should be 1400-1500. It will be very tough to lose body fat.

@phonix Does not matter. Body is smart enough to adjust the temperature on its own.

@michellenoel Yes. There shouldn't be. If you notice significant hairfall, avoid taking creatine for 2 weeks and see if it situation improves. Doesn't matter. Yes 3-5 gms are enough. If you want to load it, that's fine too. If you are beginner, then you probably won't even notice. It works...

@kafs 50 gms of soy, 200 gms of curd, 60 gms of dal and 50 gms of legumes, this will roughly give you 60 gms of protein. If you still want one, then what's your budget?

For protein supplement, if you must, then go for plant based protein, if avoiding dairy, otherwise go for isolate, if budget is not issue and you are lactose intolerant but not very sensitive. Also, if possible, enroll under a good coach. ( who is not fear mongerer and actually talks about...

@kafs You can have soy, do not worry about it. Same for dairy, unless it causes you issue with pcos or you are intolerant. You can workout at least thrice a week. Start with beginner friendly variations of push-ups, pull ups and squats. Include burpees, inchworms, lunges. If possible get...

@nicolo93f The only hack I would recommend is rest and sleep. To be honest, there is really no alternative to sleep. If you push too much for too long, you might be fatigued and it might be bad for your progress.

@katherineeee Increase eggs and if not getting within caloric limits, then include egg whites. Also you can add soya chunks as well.

@gabechosen15 Do you take anything for pre workout? What is your breathing technique during exercise? Do you actively focus on it?

@ejmeier What's your training experience? Goal? And how much time you can workout daily?

@ejmeier What's your training experience? Goal? And how much time you can workout daily?

@rjsant Hey, is this study peer reviewed?

@fritz_bolivar Why intermittent fasting? Why do you want to lose specific amount of weight within 90 days? Do you workout? Do you count your food raw or after cooking? What's your tdee?

@godsentkc If you don't go to gym 6 days a week, then create a plan for 4 or 5 days. For four days, you can do full body workout and prioritise different muscles each day. Or Train upper-lower-upper-lower.

@joyly They are vitamins not minerals.

@slimshaky Consult a doctor. Why do you want to self medicate.

@drechsler532 Your trainer is trying to make some 💰 Bcaa is not needed.