Are Supplements Really Necessary For Bodybuilding?

Hello, People!

Today we'll be discussing whether supplements are really a necessity or they are just a luxury?

The answer to this question is very vague! There are a lot of supplements that are a luxury but there are some supplements that can be a necessity. It all depends on what your requirement is? See. I will be very clear about everything. You can totally do without the use of any supplements. You can get protein from a lot of natural food available to us, you can get all the minerals and vitamins from natural foods too!

Trust me, guys! I have used a variety of supplements and supplements do not work if your diet is not on point. I have seen a lot of people complaining about their whey protein not working or this brand is better or that brand is better. NO! The answer is that you can literally use any brand of whey protein, multivitamins or fish oils (just that they need to be authenticated and original) AND you will get results if your diet is on point.

The thing supplements do is, it just gives you an upper edge in terms of recovery and performance. Example - If you are consuming 100 grams of protein through natural foods like eggs, chicken, soy, tofu, milk etc and then you also take 2 scoops of 25gm protein content whey protein supplement, your total protein intake will be around 150gm which will definitely give you a boost because sometimes it becomes difficult for us to consume a lot of protein through natural foods as it is time-consuming and we are always in a very busy schedule in today's time.

But if you are just totally depending on a whey protein supplement for your daily protein requirement I will say you will get very nominal results because supplements can never replace natural foods they can just enhance your performance and recovery if used with natural food.

So my equation about supplements is that they work the best when combined with natural food rather than used as a stand alone option. If you would ever ask me to choose between natural food and supplements, I will definitely opt for natural food.

So, Supplements are useful but when combined with natural food or I feel, they are completely useless if you are going to be using them as a stand alone option.

You can use a simple equation. Let your 70% nutrition requirement be fulfilled with the natural food and the other 30% with supplements and you will see results in no time Or if time is not a constraint definitely try to get all your nutritional requirement from natural food.

Thank You So Much!

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Six Pack Nutrition 100% Whey Protein Honest Review

Hello, People!

As you know I am a fitness enthusiast inclined towards inspiring people to achieve the body of their dream with the natural way, that is, without the use of any kind of performance enhancing drugs, steroids or hormones. Supplements are completely natural. Whey is something that is derived from milk and is 100% vegetarian too.

Now, Today I am going to give you an unbiased and honest review about the growing supplement brand in India, Six Pack Nutrition. We are going to be talking about Six Pack Nutrition 100% Whey Protein.

Here I am going to be discussing 4 factors about this whey protein! They are Taste, Mixability, Price and The Most Important Factor Efficacy.

Taste: Six Pack Nutrition's 100% Whey comes in 4 flavors. Choco Caramel, Choco Delight, Masala Milk, and Vanilla. I have myself used one 4 kg pack of Choco-caramel and one 4 kg pack of Vanilla. The choco caramel flavor is the better one no doubt. It is really tasty. It tastes awesome in milk as well as water. Vanilla is good too, but choco caramel definitely wins it. I would give choco caramel 4.5/5 in terms of flavor. 4/5 for vanilla. The other two flavors I personally haven't tried guys. Vanilla and Masala Milk come only in 1 kg and 2 kg packs as of now. 

Mixability: The mixability of this protein is quite good. It mixes well in a shaker or in a glass when mixed with the help of a spoon. There are no lumps and it gets easily mixed. I have faced no mixability issue with this protein powder in water or milk, mixes well in both. I would give it a 4/5 for mixability.

Price: The price of this protein is 2120/kg. It is a quite competitive price. But if you check the price of 4 kg pack is 7920 on their website or healthcare, which comes to 1980 per kg. Which is quite competitive guys! It is a bit expensive compared to other Indian brands. Also, the price can be cheaper as it is manufactured in India itself, but it is the same problem with all the Indian brands, All of them are overpriced for the domestic market. But again, it is a better option than paying 40% custom on international products and almost doubling the price. For the price, I will give it 3.8/5.

Efficacy: The most important factor people, at least for me when choosing a whey. So basically I have used this whey protein for 4 months, that is, I have used two 4 kg packs and trust me, guys, this product is really at par with all the international brands out there. This is the best whey protein from all the Indian brands. It is very effective saying from my own personal experience with it. For efficacy, I will definitely give this whey protein a 4.5/5. It is true value for money too. They also test their own protein content in their own Labs. I would say this is one of the best Indian whey protein out there. So don't worry and grab it without any thought guys, I have used a lot of Indian brands and this is from my own experience regarding Six Pack Nutrition's 100% Whey Protein. 

So yes people! This is what I would say about Six Pack Nutrition's 100% Whey Protein with my personal experience of using it for 4 months. The result is Amazing in terms of muscle gains. I have been using this whey from long now as I finally found something that is at par with international standards.

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Muscleblaze Whey Protein Honest Review

Hello, People!

As you know I am a fitness enthusiast inclined towards inspiring people to achieve the body of their dream with the natural way, that is, without the use of any kind of performance enhancing drugs, steroids or hormones. Supplements are completely natural. Whey is something that is derived from milk and is 100% vegetarian too.

Now, Today I am going to give you an unbiased and honest review about the growing supplement brand in India, Muscleblaze. We are going to be talking about Muscleblaze Whey Protein.

Here I am going to be discussing 4 factors about this whey protein! They are Taste, Mixability, Price and The Most Important Factor Efficacy.

Taste: Muscleblaze whey protein comes in 3 flavors Rich Milk Chocolate, Cafe Mocha, And Vanilla. I have myself tried the Rich Milk Chocolate Flavor and guys it is amazing. I would give the flavor somewhere around 4.5/5 because it has a good taste even when taken with water and a much better when taken with milk. So, no doubt the flavor is good! The other two flavors Cafe Mocha and Vanilla I haven't tried so I don't want to give any false review regarding them.

Mixability: The mixability of the whey in water is a bit better than that of milk. In terms of mixability, I would give it a 4/5. It does not form any lumps and mixes the best when used in a shaker or if mixed with the help of a spoon in a glass.

Price: The price of muscle blaze whey protein on healthcare is Rs 2400 for a Kg which gives you around 30 servings of 25-gram protein each and the serving size is 33grams. It is quite a competitive price guys and quite affordable too. Though, It could have been a bit cheaper as it is manufactured in India itself.

Efficacy: The most important factor when choosing a whey ( at least for me), This whey protein is pretty effective. For any whey protein to work let it be any international brand you have to follow a good diet, it's only then you will see results. I have myself used almost 2 tubs of 4 kg each of this whey protein which lasted for 4 months as I would take 2 scoops a day and a 4kg tub comes with 121 servings. The Result is AVERAGE I would say. I got good gains in terms of lean muscle mass but I was also following a good diet. I expected a bit of better results but they pretty average. I feel the protein content must be around 18g in reality. Also, when I used to buy this whey protein, they used to state on the packaging that the whey protein content is certified by a third party report and they themselves don't test it. 

So yes people! This is what I would say about muscleblaze whey protein with my personal experience of using it for 4 months. The result is average in terms of muscle gains. Check out my further review on the current whey protein I am using which I will be posting soon.

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Calisthenics Indian Diet To Get Ripped

Let us today quickly have a look at what an Indian diet should look like to get ripped for people who are into Body weight Training/Calisthenics.

Indian people are used to having a lot of carbs throughout the day. Carbohydrates are given more emphasis in an Indian diet. To get ripped, you have to plan out your diet in such a way that carbohydrates are scheduled before and after your workout so that you have enough energy to survive through the workout and fill up the glycogen stores after so that your muscles recover. On rest days, that is, the day you are not going to be working out try to keep the carbohydrates very low. Example- If on a workout day your total carbohydrate intake is somewhere around 200 grams cut it down to less than 50 grams on a non-workout day. But it is deeper than this. If you are a working professional and are on your feet most of the time of the day then with this approach of no carbohydrates or low carbohydrates on the non-workout day may leave you feeling weak. So, To tackle this problem you can incorporate some complex carbohydrates early in your day like breakfast and lunch, but still try to keep them low.

Now Lets Us Look At What A Typical Indian Diet To Get Ripped Looks Like :

On Workout Days :

Early Morning After Waking Up : Any Fruit, A Scoop Of Whey Protein And A Glass Of Cow Milk. [ Around 350 calories, 34 grams of protein, 30 grams carbs and 10 gram fat ]

Morning Snack Before Lunch : 3 Whole Eggs Omelette. [ Around 220 calories, 18 grams of protein, 18 grams of fat ]

Lunch (This Is Also Your Pre-Workout Meal) : 2 Chapatis (Without Oil), 100 Grams Of Rice. [ Around 286 calories, 9 grams of protein, 61 grams of carbs ]

Post Workout : Any Fruit, A Scoop Of Whey Protein, A Glass Of Cow Milk. [ Around 350 calories, 34 grams of protein, 30 grams carbs and 10 gram fat ]

Dinner : 1 Chapati, 50 Grams Of Rice And 200 Grams Of Chicken. [ Around 350 Calories, 56 grams of protein, 30 grams of carbs and 2 gram fat ]

Total Calories: Approx. 1600 Calories, 150 grams of protein, 150 grams of carbs, 40 grams of fat.

So basically this is how your diet should look like on a workout day. You can tweak it a bit. Example- On some day you can skip the afternoon rice for 100 grams of poha/upma/sheera or any form of Indian breakfast dish in the morning breakfast, just balance out your daily carbs that's all!

You also can make minor changes to this diet according to your daily calorie requirement.

For me, this is perfect as my weight is around 70 kg and 1600 calories are good enough for me to get ripped because guys another thing to be noted is what calories you calculate you can see that is always approximate and never totally accurate as we'll be eating the rice with some daal or the chapatis with some veggies so the total calories should have around +-100/150.

Also, Keep It In Mind That To Lose That Fat You Need To Be In A Calorie Deficit.

On Non-Workout Days :

Early Morning After Waking Up : 15 Almonds, A Scoop Of Whey Protein, A Glass Of Cow Milk. [ Around 420 Calories, 37 grams of protein, 11 gram carbs, 20 grams of fat ]

Morning Snack Before Lunch : 3 Whole Egg Omelette with 50 grams of cabbage/Any Veggie. [ Around 245 calories, 19 grams of protein, 4 grams of carbs, 17 grams of fat ]

Lunch : 250 grams of broccoli/Any Green Veggie/Mix Of Green Veggies like Bell peppers, cabbage, baby corn, spinach, carrots, tomatoes, lettuce etc And 200 grams of chicken or fish. [ Around 350 calories, 56 grams of protein, 12 grams of carbs, 9 grams of fat ]

Evening Snack Before Cardio Session : A Glass Of Cow Milk, A Scoop Of Whey Protein. [ Around 300 calories, 33 grams of protein, 10 grams of carbs, 11 grams of fat ]

Dinner : 250 grams of broccoli/Any Green Veggie/Mix Of Green Veggies like Bell peppers, cabbage, baby corn, spinach, carrots, tomatoes, lettuce etc And 200 grams of chicken or fish. [ Around 350 calories, 56 grams of protein, 12 grams of carbs, 9 grams of fat ]

Total Calories: Approx. 1700 Calories, 200 grams of protein, 50 grams of carbs, 65 grams of fat.

So Basically What I Do Is Follow A Very Simple Diet. On workout days it includes simple and complex carbs, whereas on non-workout days I replace all the simple and complex carbs with fibrous carbs and increase a bit of protein and fat content. Also, those who don't want to or have whey protein can use 8 egg whites in place of it.

Also, Combine this diet with my custom made calisthenics routine to see maximum results, so you'll get a hang of it which will be the workout and non-workout day, cardio day etc. Here is the link: Basic/Beginner Calisthenics Routine To Get Started With

Thank You So Much! I Will Soon Be Posting An Indian Diet To Get Ripped For Vegetarians So Keep Following! Also, Keep Following The Blog For More Articles!

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Must Have Supplements On a Budget?

Hey, People!

Let Me Take You Through The Supplements I Would Recommend To Anyone On A Budget :

• Whey Protein: The most important supplement I will recommend to anyone before anything else will be a whey protein. Protein is the building block for our muscles. Whey protein will help you boost your protein intake, will help in building muscle and recovery. So if you are on a tight budget, this is the first supplement you should think about. But know one thing guys a whey protein supplement can never replace real food, so use a whey protein just to boost your protein intake and not replace it with natural food sources.
  

• Multivitamins: A good multivitamin will help you get through your training and will leave you feeling energetic throughout the day. Multivitamins help you hit the minimum daily requirement of various vitamins and minerals which cannot be obtained from the food we eat as for that we'll have to eat a variety of food which is not possible. So finally after following a really good diet, you can use multi vitamins to further fill up the holes.
  

• Fish Oils: This supplement helps you to balance out omega 3 fatty acids with the omega 6 fatty acids. The omega 3 fatty acids EPA and DHA help you maintain a good cardiovascular healthy, help with brain development and also maintain your joint health with all the exercising. You can get a good amount of fish oil from eating different varieties of fatty fish like tuna, mackerel, salmon etc. The minimum daily requirement of omega 3's given by some health organizations is 250-500mg for a healthy adult. Many bodybuilding websites claim 1.6-2gram of omega 3's to be necessary for bodybuilders BUT guys! these are the people taking steroids, so their daily requirement is much higher than us. So, 250-500mg would be more than enough.
  

• Creatine: The last supplement I would suggest is creatine. It is also one of the cheapest supplement. Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle. Creatine helps in increasing your workout intensity and Strength by filling the ATP stores in your body. ATP is basically the source of energy that keeps everything going. Creatine will result in improved performance, more reps, fuller muscle size, muscle growth, and recovery. Definitely a useful supplement for such a low cost.
  

These are the only four supplements I would suggest to anyone having a tight budget. The first three are most important and creatine can be cut down, though I suggest it because it's cheap and it will give you results.

Thank You So Much!

Follow the blog for upcoming articles on fat loss diet, carb cycling, keto diet, Indian vegetarian diet, and a lot more! Also, comment if you would like me to cover any particular topic too!

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Top Non Vegetarian Protein Rich Indian Foods

Hey, All The Non-Vegetarians out there! This one's for you!

Let Us Quickly Have A Look At The Top Non-Vegetarian Protein Rich Indian Foods :

• Eggs: One of the top quality source of protein for non-vegetarians! One medium sized egg has around 6g of protein in it. But you have to look out as the yolk also has around 5g of fat in it. Though, the fat is unsaturated and is healthy. For someone on a keto diet, eggs are your best friend.
  

• Chicken: Most common source of protein among non-vegetarian Indians. 100 grams of skinless chicken has around 26g of protein. It also has around 10g of fat so one should be careful if controlling their calories. The best alternative for this is skinless chicken breast which has really low fat and high protein in it compared to the other parts of a chicken.
  

• Mackerel Fish: Most commonly known as surmai in India. It is another great source of protein. 100 grams of the fish contains around 26 grams of high-quality protein and less than 2 grams of fat.
  

• Pomfret Fish: The Pomfret fish has around 20-25 grams of protein per 100-gram fillet. It is very low in fat too. Another good source of protein for non-vegan Indians. It comes in a black and silver variety which is more or less the same.
  

• Basa Fish: Basa has recently entered the Indian market and is also a quick and low-calorie source of protein. It has 14g protein in a 100g fillet and less than 3g of fat. Definitely, a good choice when someone is on a cutting diet.
  

• Goat Meat (Mutton): It is a very lean source of protein. A 100-gram serving has around 25 grams of protein and less than 4 grams of fat. It is a good option for people who are always trying to balance out the high protein and high fats in any kind of meat.
  

• Turkey: It is a quite new source of meat in India. Tastes similar to chicken but has around 27 grams of protein per 100 gram serving and less than 1 gram of fat. Definitely, a high-quality lean protein source. The only drawback is, it is quite expensive. Almost around Rs 600 for a kilo compared to Rs 200 kg for chicken.
  

• Tuna: Usually you get it in tinned cans in India as it is another one of the imported fishes. A 100 gram serving of tuna has a whopping 30 gram of protein and less than 7 gram of fat. Sounds Good!
  

• Salmon: Commonly known as ravas in India. It has 20g of protein per 100g serving and around 13g fat.
  

• Cow Milk: A common source of protein for vegetarians as well as non-vegetarian Indians. One glass (250ml) has 8 gram of protein, 8 gram of fat and 12 gram of carbs. Good source of protein while bulking.
  

So, people! these are some of the sources of protein for non-vegetarian Indians. You can also comment below if you know some more or better.

Also keep following the blog for more articles about what supplements to use, best Indian whey proteins, Carb cycling, keto diet and much more! Also, you can comment below if you want an article on some particular topic.

Thank You So Much!

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How To Lose Fat?

Hello, People! Today we are going to discuss the ways by which we can lose fat or reduce fat in our body!
Many people tell you to lose fat you need to completely cut down fats from your diet. No! That is not true! I have already spoken in my earlier posts regarding this that, healthy fats i.e unsaturated fats are very important for the maintaining the hormonal balance in our body. So, never cut down your intake of healthy fats completely.

Now Let Us Look At Some Simple Ways To Reduce Our Body Fat Or Lose Fat :

• Increase Your Protein Intake: Proteins are thermogenic in nature. That is, they increase your metabolism through the increased heat in your body. Basically, it will help stimulate your metabolism which will, in turn, result in fat loss.

• Start Strength Training: You can start any form of strength training. Let it be body weight exercising or hitting the gym. It is a fact that the more muscle you have the more fat you will end up burning as more muscles directly result in increased metabolism.

• Avoid Carbohydrates Late Night: Our body doesn't need any carbohydrates at night as we are going to be resting. Basically, try to eat all your carbs in the morning and at lunch as we are going to be active throughout the day and we will be needing energy. You can simply have some fibrous vegetables with some lean meat at night. With this simple trick, you will start noticing the difference in your body in some time.

• Avoid Sugars: Try to avoid sugary foods as much as possible. Sugary foods contain fructose which gets metabolized by our liver which in turn gets converted into fat. To satiate your craving for sweet or sugary items, you can have whole fruits. Whole fruits contain a relatively small amount of fructose and they take a while to chew and digest. Humans can easily tolerate the small amount of fructose found in fruits. Avoiding sugar can be easy. Simply start with changing tea with green tea.

• Incorporate Some Cardio: To further initiate your fat loss goal, incorporate some amount of cardio in your routine. A High-Intensity Interval Training (HIIT) after your strength training program can make some serious dents in your fat stores.

• Reduce Your Calorie Intake: To lose fat you need to be in a state of calorie deficit. That means if your body requires 2000 calories daily to maintain your current body weight you need to consume only 1500 calories a day which will create a 500 calorie deficit daily which will, in turn, create a 3500 calorie deficit for the week. 3500 calorie is equal to 1 pound. It is a simple math. Eat more calories than you burn and you will gain weight while burning more calories than you consume you will lose weight.

• Avoid Processed Foods: Simply avoiding processed foods will create a major change in your body fat. Whole foods are much healthier, more filling and much less likely to cause overeating.

These are some simple ways to reduce your body fat! People already with low body fat percent like 15% or below will have to implement some new techniques in their diet like carb cycling or ketogenic diet as the above tips will have very little impact on them but the people with high body fat percentage these tips above are going to give you a good head start to initiate the fat loss process. Soon I will be posting articles regarding the same.

Thank You So Much! And Please Feel Free To Contact Me For Any Kind Of Query, Questions Or 

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