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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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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Stay Fit! Stay Healthy India!

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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Stay Fit! Stay Healthy India!

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!

Adios!

Stay Fit! Stay Healthy India!

Top Vegetarian Protein Rich Indian Foods

Hey, People! Specially Vegans Out There! This Post Is For Y'all!

Let us look at the top vegetarian protein rich Indian foods:

• Cow Milk: It is a really good source of protein for Indians as it is easily available and doesn't need any preparation. One glass (250ml) of whole cow milk has around 8g of muscle building protein. It also has around 8g fat and 12g carbs. 3 glasses of cow milk a day will give you a whopping 24g protein! So gulp down that milk!

• Moth Beans: Yes! commonly called as Matki in India, It is a great source of protein! 100g of moth beans are going to give you 23g of protein. But you gotta be careful as this 100g also contains 63g of carbs. A bad news for someone who's on a cut.

• Chickpeas: Another great source of protein also called as Kabuli Chana as famously known in India. It has massive 19g of protein per 100g. Again high in carbs! 61g in 100g but out of which 17g is dietary fiber.

• Soy Bean: Best source of protein for vegetarian Indians. whopping 36g in 100g but is also high in fat, almost 20g but not to worry as more than 15grams are unsaturated fats. It also has around 30grams of carbs per 100 grams.

• Tofu: Another great source of vegetarian protein for Indians. Low in fat as well as carbs. Provides 8g protein per 100g. Quality source of protein I must say because of the low fat and carbs.

• Kidney Beans: Very well known as Rajma, very low in fat. 24grams of protein per 100 grams and 60grams of carbs but out of which 25grams are dietary fiber and less than 3grams of sugar. Sounds Good!

• Curd: Commonly known as dahi, It is a good source of casein protein or bedtime protein. It is slow releasing protein so the best time to be used is before bed. 11g protein per 100g and low in carbs and fat too. so what are you thinking? Go for it!

• Lentils: 'Masoor ki Daal' what they call in India. Another good source of protein with moderate carbs. 9gm protein per 100grams.

• Green Peas: Another good source of protein with low carbs and negligible fat. 5grams of protein per 100grams.

So, people, these are some of the top sources of vegetarian protein rich Indian foods available easily.

Thank You, everyone, and please comment if you know any more sources of protein to help our vegan brothers and sisters! Keep Following for more articles about diets, fat loss diet, Indian daily diet guide for bodybuilders vegans as well as nonvegans and also some articles about what supplements I use, what supplements are must on a budget and also many more articles!

Peace! and Adios!

Stay Fit! Stay Healthy India!

Calisthenics : Basic Diet/Nutrition Guide For Vegetarians/Non Vegetarians

Hello, People! here we are with another beautiful day! Let's discuss some nutrition today!

"YOU ARE WHAT YOU EAT"
This really is true. Today I am going to be talking about the basic nutrition or diet tips anyone should follow to support their calisthenics training or any other form of training.

Firstly! You need to know there are 3 major macro nutrients our body needs! They are Carbohydrates, Fats, And Proteins. Carbohydrate is the macronutrient we require for our body's energy needs. Fats for keeping the hormonal balance and Protein for the muscle building. These are just the basic functions they perform but are not limited to. Now to play any form of sport, workout in the gym or perform intense calisthenic movements our diet and nutrition needs to be on point. You need to keep your body fat less while keeping the muscle and strength on the higher side and for this what you need is a solid nutritional foundation which is following a healthy diet in our day to day life. Let me now guide you how you should utilize these 3 macronutrients in the most optimum way that is by keeping the fat low while gaining some muscle.

Carbohydrates : 

The consumption of this macronutrient depends on your body type. If you are an ectomorph you can consume a lot of carbs and still stay lean. If you are a mesomorph then little more carbs over the edge may get u a bit fat whereas endomorphs can have very little tolerance for this macronutrient and get fat quite quickly. So you need a planned approach on how much carbs you are going to need. Carbs are of two types: Simple Carbs And Complex Carbs. Simple Carbs get dissolved in your bloodstream quickly that is they are quick releasing sources of carbs example: Fruits, Sugary Foods Etc. Complex Carbs are slow releasing in nature and give your body energy slowly for a longer period of time example: Oats, Various Grains, Potatoes etc. The perfect time to consume complex carbs is in the day time, usually breakfast and lunch whereas simple carbs can be taken immediately after a workout to refill the depleted glycogen stores in your muscles.

The Basic Thumb Rule: Ectomorphs: 50% Carbs, 30% Protein And 20% Fats.
                                        Mesomorphs : 35% Carbs, 35% Protein And 30% Fats.
                                        Endomorphs : 20% Carbs, 40% Protein And 40% Fats.

Check Your Body Type Here!

Proteins : 

Protein is the muscle building macro nutrient. You need to consume at least 0.75 to 0.82 gram of protein per lb of your body weight. Some of the good sources of protein are Fish, Chicken, Milk, Paneer, Soy, Tofu, Whey Etc.

Fats : 

Fats are important for keeping hormonal balance in your body. Completely cutting out fats from your diet is very harmful to the body. At a point, you can cut down carbs to literally zero in your diet but never do that with the fats as they are essential for hormonal balance within our body. Fats are of two types saturated fats and unsaturated fats. Saturated fats can increase your total LDL and Blood Cholesterol whereas unsaturated fats are the healthy fats and can help lower down cholesterol in the body and help you keep your heart healthy. The best sources of fats are egg yolk, avocados, cheese, fatty fish, nuts etc

To start with any diet first, you need to know your daily calorie requirement from where you can further divide the calorie requirement according to your macros.

Calculate Your Daily Calorie Requirement Here!

Now Everything Depends On Your Goal!
To put on size or gain weight consume 500 calories extra daily over and above your daily calorie requirement whereas to lose weight or cut down fat consume 500 lesser calories than your daily required calorie intake.
JUST REMEMBER ONE THING! these online calorie calculators are not very accurate they are just approximate but they can be a help. You can first find out calorie required through an online calculator and with the going weeks, you can actually check the difference in your weight. If your weight doesn't change that means you are at maintenance calories whereas if you are losing or gaining weight that means you are at a calorie deficit or surplus.

This is all the basic stuff you need to be aware of nutrition and diets.

Thank You So Much And Please Feel Free To Contact Me For Any Query From The Contact Us Page.
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