You can wear a medium size T-shirt and still have metabolic chaos inside.

Fatty liver, diabetes risk, inflammation developing slowly.

This is the TOFI phenotype, silent but too dangerous.

Here’s how to detect it and fix it: How to know if you're TOFI:
BMI is useless.

Use these instead

• Waist-to-height ratio ≥ 0.5
• Bloodwork: low HDL, high triglycerides, borderline sugar
• Fatigue or sugar crashes post-meals
• No visible muscle mass on the frame

Consult a healthcare provider for evaluation

Air Fryer entered my kitchen during my fat-loss phase.

And after 2 months of testing on protein-rich and Indian snacks

It’s clear what it improves and complicates

Here’s the honest 2-month review: 1. The biggest win was oil reduction.

Air frying cut my oil usage by almost 90%.
This alone reduces 300-500 extra calories per day for most Indians.

You don’t change the food you eat but some meals can be optimised through this air fryer.

That’s why it works during fat loss.

Dal is eaten daily in Indian homes.

Moong. Masoor. Toor. Chana. Urad.

But very few know which dal is best for protein.

This thread reveals the exact dal that gives the highest protein per 100g
(and the right way to use it): 1] Protein content of common dals (100g raw):

• Moong dal (yellow, split) → 24g protein
• Urad dal → 25g protein
• Masoor dal (red) → 24g protein
• Toor/Arhar dal → 22g protein
• Chana dal → 21g protein

Urad dal leads, closely followed by moong and masoor
*round fig

Air fryers are everywhere now.

But so are the warnings about carcinogens.
So are the debates about nutrient damage.
So are the claims about fat loss benefits.

Here are 7 things I discovered before finally buying one: 1. Are air fryers actually healthier or just hype:

Definitely not a hype. Air fryers use up to 80% less oil, significantly lowering calorie Intake.

Deep frying absorbs excess fat, leading to weight gain and bad health.

If fat loss is the goal, air frying is a game-changer.

Monthly Reminder for Protein and Carbs:

1) Protein data: 2) Carbohydrates data:

The idea is posting this every month is simple - so that you start becoming more conscious about eating nutritious food.

Some say mustard oil is toxic.
Others swear it’s the healthiest Indian oil.

But is mustard oil actually safe for your heart and health?

Here’s the truth every Indian kitchen needs to know: 🧵 Mustard oil is a staple in India and is very low in saturated fat.

Yet its high erucic acid content led the US FDA to ban it as a cooking oil.

Meanwhile, the Lipid Association of India recommends it as a heart-healthy choice.

Dal is eaten daily in Indian homes.

Moong. Masoor. Toor. Chana. Urad.

But very few know which dal is best for protein.

This thread reveals the exact dal that gives the highest protein per 100g
(and the right way to use it): 1] Protein content of common dals (100g raw):

• Moong dal (yellow, split) → 24g protein
• Urad dal → 25g protein
• Masoor dal (red) → 24g protein
• Toor/Arhar dal → 22g protein
• Chana dal → 21g protein

Urad dal leads, closely followed by moong and masoor
*round fig

Every Indian has heard it:

“Don’t eat maida, it sticks inside your stomach.”

But is that even possible?

Here’s the breakdown of what’s myth, what’s real, and why Maida might still be dangerous: 🧵 1] Maida is refined wheat flour, made by removing the bran and germ from the wheat grain.

This leaves only the starchy endosperm.

Refining makes the flour soft and fine, but strips away the fiber and vitamins/minerals.

You can look lean.

And still have:
• Fatty liver
• Type 2 diabetes
• High visceral fat
• Early lifestyle disease

This is the TOFI body type - it's dangerous.

Here’s how to detect it and fix it: This is not just aesthetics or looks.
It’s a disease risk.

• Type 2 diabetes
• Fatty liver
• High triglycerides
• Low HDL
• High blood pressure
• Chronic inflammation

All can happen in TOFI bodies even if you “look fit.”

This is a detailed thread (bookmark it)

Your family isn’t trying to ruin your fat loss progress.

But their habits are.

Late dinners. Oily food. Too many festivals.

If your goals are clashing with home life - this thread is for you: 🧵 1] Anchor your 1 non-negotiable.

Pick the ONE thing you will never skip no matter what your family does.

Examples:

• A 20-min walk after lunch
• A protein-rich breakfast daily
• A 10 PM fixed sleep time

That anchor keeps your identity in place and everyone gets it.

Can I hit 100g protein without eggs or meat?

Every vegetarian asks this.

And the answer is:
Yes but only if you do it right.

Here’s a no-BS guide to get 100g protein without meat or eggs: Staples every vegetarian should have in their kitchen:

• Low-fat/Normal paneer
• Tofu/Soya chunks (in moderation)
• Milky Mist Greek Yogurt/Dahi
• Whey protein concentrate (any good brand)
• Amul High Protein Milk (25g per bottle)
amul products are decent

Use these.

Most Indians think protein is daal or sattu.

But the fittest guys in the country don’t eat like that.

Virat Kohli. Sunil Shetty. Neeraj Chopra.

They eat high-protein meals every single day.

Here’s how you can do it too (with Indian food): 🧵 1] Bookmark this Post

• 30 grams of protein simplified
• Use multiple options of protein in your diet

Why Protein Is Crucial

Protein builds & repairs muscles.

It keeps you full longer, reducing cravings and supporting fat loss.

It’s the foundation of strength and energy.

Most men skip workouts because “they’re busy.”

But you don’t need hours.
You don’t even need a gym.

Here’s a simple 30-minute Push Day you can do at home with dumbbells:
(bookmark it) Note:

• Do Basic Warmups
• Choose between 2-3 sets depending on time availability
• Take Rest in between sets that gives you just enough time to perform next set

1) Floor Chest Press: 3 sets x 15-20 Reps (if weight is less to moderate)

3 sets x 8-10 (if you have heavy DB)

How to increase your push-up from 0 to 10 reps FAST

(6 science-based tips and exercises): 🧵 1) Build pushup patterning:

Most beginners lack motor control, not just strength.

Start with wall pushups.

• Stand arms-length from a wall
• Keep elbows at 45°, core tight
• Perform 3 sets of 5-10 reps, 3x/week

Master the movement. Don’t skip this.

If you’re 85kg+ and tired of belly fat

And you don’t know what to eat, how to train, or where to start

This thread gives you a clear, realistic starting plan without supplements or any fancy drama: (Bookmark it) 1) Eat Indian, not westernized

Don’t replace your meals with broccoli quinoa or kale unless you like them

Stick to rice, fish, paneer, sabzi, eggs, chicken, curd

Upgrade what you already eat - don’t change the cuisine

Simple food done right beats fancy nonsense.

There are a lot of low-quality whey in India:

• Inflated protein percentage
• Hidden carbohydrates
• Useless “blend” terms

Here’s how to spot real whey in under 60 seconds by learning to read the label (bookmark this for your next buy): 1) Step 1
Check the serving size vs protein per scoop.

Find: Serving size (usually in grams)

Find: Protein per scoop (in grams)

{Formula: Protein ÷ Scoop size × 100}

If the number is under 75%, avoid buying it.

Example:
Serving size: 31g
Protein: 24g

24÷31x100= 77.4% ✅

Most people aren't aware but they're just drinking low-quality whey full of trash fillers from the local market

If your protein makes you feel sick, or bloated…
Read this BEFORE you waste money on another tub:

A complete breakdown: 🧵 1) Know what you're drinking.

Whey concentrate = 20-80% protein + lactose, fat, minerals

Whey isolate = >90% protein, minimal lactose

Whey hydrolysate = pre-digested for faster absorption

The lower the quality, the more likely it is to mess up your stomach.

Monthly Reminder for Protein and Carbs:

1) Protein data: 2) Carbohydrates data:

The biggest enemy of fat loss that most men ignore:

Hunger cravings

It’s why your diet plans keep failing, and belly fat keeps increasing.

Here are 9 simple high-protein meals that fill you up and improve fat loss: 🧵


1] Paneer Bhurji with Multigrain Roti/Rice

Crumble 150g paneer and sauté with onions, tomatoes, green chilies, and spices like turmeric, cumin, and coriander.

Pair with 2 small multigrain rotis for a balanced meal.

Optional: Add capsicum or spinach for extra fiber.

High-protein meals fuel some of the fittest individuals:

Virat Kohli
Sunil Shetty
Neeraj Chopra

But most people think “protein” is just Daal and Sattu.

Let’s explore high-protein Indian options, why they matter, and how to make them part of your routine: 🧵 1] Why Protein Is Crucial

Protein builds and repairs muscles.

It keeps you full longer, reducing cravings and supporting fat loss.

It’s the foundation of strength, stamina, and recovery.

Think of protein as your body’s fuel - it’s non-negotiable.

Full list at the end 👇🏼

The most overlooked, normalized, and misleading problem in men’s health:

Alcohol consumption.

It’s why you’re low on testosterone, developing belly fat, and feeling weaker every day.

Here are 5 brutal Realities to quit alcohol (and get back your health): 🧵 1) No amount of Alcohol is Safe.

It's high time that we should stop normalizing 4-5 drinks as normal in your lifestyle.

Drinking for an occasion is different than getting a blast every weekend

My recommendation would be to quit it completely because the benefits are too good.