Only protein guide you need for Children, Male, Female, Older Adults, Sports, Muscle Growth, Fat Loss

Protein is crucial for every age and goal. But how much do you really need?

Let’s break it down for different groups with science backed numbers.

Save this thread. Protein Metabolism & Importance

Protein isn’t just for muscle, it's essential for repair, hormones, enzymes & immunity.

The RDA (0.8 g/kg) only prevents deficiency. For optimal health, higher intake is needed.

Your protein needs depend on body weight, activity level & goals. A sedentary person needs less than an athlete or someone losing weight.

More than 170 replies. Demand is huge, it seems. Here you go. This is a highly curated thread on how to set up your home gym with some extra notes and tricks to make it worthy.

Thread. Save for future use.

1. In any gym, equipment that can provide you resistance are the most important thing.

We will start with basic resistance tubes.

Resistance tubes: amzn.to/3CMviHe

These tubes are one of the cheapest way to do your workout at home. 2. Dumbbell options:

In all scenario, I don't prefer advising pvc dumbbell set to everyone, because they breakdown and cause injury, though I managed to use them for an year during lockdown at home. amzn.to/3WTtxP2

If you have more budget, go for proper iron rubber DBs:
amzn.to/4hPvG6y

Go for a pair of:
2kg,

5kg

10kg (amzn.to/42Oj3Ew)

15kg (amzn.to/4hQ2rAD) (invest with time)

Here you go.

I am making this thread only for people interested in content creation for themselves or their clients.

This thread is not for those who thinks redmi a3x is good enough for content creation, you can ignore this thread.

And all these links are from amazon affiliate, pls don't waste my time or yours in arguing on it. You are free not to buy from these links.

Thread. Below. 1. We use GODOX lights, we use two, but even one is enough if you have some ring light to cover up the fill light.

amzn.to/414IOiE

I was reading the news about the exclusion of eggs from Mid-day meals here, and that made me curious to check what other countries are feeding their coming generations.

Thread.

(if you think or even a slight belief that kids don;t need protein, stop reading this thread right away and switch to watching reels)

I started with the USA; in their guidelines, they mention that the kids will be getting 9-10 OZ of meat or a meat alternative in their diet per day per week.

9-10 oz is around 30g of meat and a daily cup of milk. (the notable protein sources) Then, I jumped to the UK to dig deeper. Their public health board says that a plate should look like this. It should have eggs, fish, beans, and milk as protein sources. Interesting enough.

Here is the list of the products I found most helpful for my kid. I will keep adding to this list in the future and make it only for people who ask me. These links are obviously affiliate links. If you don't want to buy from my links you can choose not to. Don't irritate me with your nonsensical arguments.

1. If you love your expensive mattress and don't want to ruin it with the pee and poop of your kid, get this immediately.

amzn.to/40yOTSZ

And get two of it, because when you wash one, the other will be in use. 2. White noise device. I bought this later; earlier, we were using our phones for this by running YouTube music. But the phone light wakes up the kids, and they cannot keep their phones engaged all the time.

amzn.to/40MtZkK

Is BMI the best way to measure obesity?

A new paper from 55 experts around the world says NO.

Find out why they are ditching BMI and what to consider instead.

Save this thread & read to learn more about obesity. 👇 Experts have officially moved away from using BMI as the only measure for diagnosing obesity for three main reasons:

- It does not directly measure body fat.
- It fails to indicate how fat is distributed throughout the body.
- It cannot determine when excess body fat poses a health risk.

Some valuable lessons I learned in 2024 with respect to relationships, business, health, fitness and life in general.

1. Always take time out for the people who are close to you. Do not make excuses. I made excuses of work and finances, unknowingly, and I paid a huge price of it. No one cares about what you are doing professionally in life, but if you are not present during their peak of happiness and sadness, your relation with that person will drift apart slowly. 2. Learn to gift people. I was a big believer of 'gifting culture is a bad practice' but when you gift people on small occasions, they feel good about it. No one dislikes taking gifts, they just dislike the fact that they will have to gift something in return.

Thread! //

Hey everyone! I hope you had a fantastic Diwali and spent quality time with your loved ones this week.

You might have noticed that PFC Club, including our coaches and admin social media team, didn’t preach what to eat and what not to eat during the festival.

Diwali is an excellent opportunity to take a break from our regular routines and enjoy delicious food. After all, we all deserve a little break from the monotony of life. But now it’s time to get back on track. Back on your physical fitness routine, back to your work and back to your day-to-day life. And I totally understand how difficult it is to get back to your routine.

Just 80 days to left for New Years', If you are a female who is wanting to get healthier and stronger in next 80 days - Save this thread.

And if you are a male who is concerned about the health of their wives, girlfriends, mother and sisters, share this thread with them.

👇
First note: As a coach and as a Founder of the fitness company, I can assure you from our experience and stats (after coaching more than 10,000 females) it is NOT easy for females to get healthier unlike Males.

Yes, the basics are the same for everyone - like eating less and lifting weights and moving more but female bodies act differently to different situations.

And those 'different' situations can be because of hormonal health, societal pressure, patriarchal background, safety and access to the facilities. This thread is more of a general guidance.

Only 90 days are left to New Year's and this is how you can get back in shape in 90 days, starting tomorrow morning.

Save this thread.

I will reveal everything about how to maintain your Diet and Workout in this thread.

Let's go!

1. Let's start with the waking up routine. Start your day with a glass or two of water. No need to mix lemon or apple cider vinegar or honey in it, just plain water. It will help you with hydration and digestion both.

Be it office goers or be it people working from home or be it Punekars, everyone just wants to sleep between 1pm to 4pm. Least productive hours.

And this is also one of the reasons why 4 pm chai tea time is famous everywhere.

Do you also feel sleepy after lunch?

Or have you ever wondered why this phenomenon happens?

Let's discuss this today. The scientific term for feeling tired after eating is called postprandial somnolence.

Postprandial somnolence is influenced by various factors, including circadian rhythms, which is why we naturally feel a dip in energy after lunch.

There are several other reasons for this:

1) Your digestion cycle
2) Your Meal Composition
3) Your sleep the night before

When Karan Johar and Tanmay bhatt posted their pictures online, everyone of you were shocked to see their weight loss and commented they consumed some drugs know as - Ozempic.

But what is Ozempic? How it works? Who sells it? Can you use it?

Read and Save this thread to know!
The name of this weight loss drug came onto the scene when Celebrities like Chelsea Handler, American Actress Amy Schumer and UK prime minister - Boris Johnson posted their weight loss on social media.

But the real hype happened when Elon posted about his weight loss on X and someone asked him what he used, he said - wegovy and Fasting (for calorie restriction)

If you are 80s and 90s kid, you might remember seeing Dalda ghee in your Kitchen or in the Kitchen of your friends and family.

Do you know it was Shri Jawaharlal Nehru who tried to stop Dalda, the hydrogenated Palm oil to save our country's health and real ghee economy?
But before getting into its history, let's understand Dalda Ghee, why it became so famous, and how it harmed the health of crores of Indians.

Dalda started in 1934 in the Netherlands with the name "Dada", their main aim was to sell "ghee" alternate to provide 'ghee' like qualities to the Indian who were going through a major poverty crisis because of several reasons including the loot from Britishers.

If I had to loose 10kg before Diwali, i.e in 73 days or 10 weeks , I would follow these steps. (bookmark this thread)

1. I would remove all junk from my house immediately. Fixing environment is one of the most important step one can do. Remove all namkeen, farsaan, bhujia, sweets, chocolates from your one hand distance. Give it to someone else or throw them away.
2. I will start adding a portion of protein in all my meals from breakfast to dinner.

Breakfast can be an omelette or simple tofu sandwich.

Lunch can include chicken on the side or egg whites or tofu with yogurt.

Dinner can be some dal rice with chicken, egg whites or tofu.

I will keep it simple.

Reverse osmosis (RO) is recognized as an effective water filtration method that produces clean water.

RO systems are used for various purposes, from whole-house filtration to aquariums and restaurants.

It works by using a semi-permeable membrane to remove impurities like salts, metals, minerals, bacteria, and viruses from water, ensuring safe and purified drinking water. RO can remove up to 90% of TDS. Total Dissolve Solids (TDS) is a parameter that counts all dissolved minerals in the water. Calcium (Ca 2+), Magnesium (Mg 2+) and Potassium (K +) are minerals that are introduced as " Beneficial Minerals " for human health. TDS levels of municipal supply water can usually range from 100 to 500, whereas seawater can have a TDS as high as 35000 due to the presence of high amounts of salts and other impurities in it.

That is why seawater is not suitable for drinking at all.

Based on the recommendations by the World Health Organization (WHO) and Bureau of Indian Standards (BIS):

I run a fitness company. We cater to thousands of clients every month. Our team includes doctors, MSc/BSc dietitians, PhD holders, and certified coaches.

We want to ask some questions directly from @ICMRDELHI and @ICMRNIN

Please read this thread patiently and repost only if I make sense. The Indian Council of Medical Research (ICMR) and the National Institute of Nutrition (NIN) recently released revised Dietary Guidelines for Indians (DGIs).

The guidelines caution against consuming protein supplements due to the potential risk of bone mineral loss and kidney damage associated with prolonged intake of a large amount of protein.

Yesterday, I saw an article published in India Today saying that Dal is not a source of protein.

Some things aren't correct so I am gonna highlight them here.

Bookmark this thread for future reference. This thread is a bit long because of Brandolini's law.

So stay with me.

Losing weight is easy for many people. But gaining weight is one of the MOST difficult thing for people who are skinny and under weight since their childhood.

There are many reasons you are not able to gain weight. Read this thread to know more.

Save for later. Important. 1. Acceptance. - There is a false acceptance in underweight community - "I eat a lot but I still don't gain any weight, I have tried everything"

No dear. You don't eat a lot. You might be eating a LOT in comparison to your family n friends, but as per your requirements, you are not eating ENOUGH.

I did this last year. You can, too, if you implement these 10 Tips, Tricks and Truths in your daily routine.

A thread that you MUST read before 2024.

🧵 1. Truth - There is no shortcut. The Internet is filled with people and content selling 'shortcuts' for virality, but trust me, there is no shortcut. The "hacks" you see on the internet will confuse you more. All you need is real work and dedication.

New Year's is approaching, and many of you will set resolutions to get fit. The Fitness Industry sees the maximum client influx during this period.

But why wait till 1st January?

This thread will help you start your Fitness journey today. Straightforward and basic steps. 🧵 1. Whatever you eat daily, reduce the portion by 50% or at least 30%. Every meal.

Do you eat 5 chapatis? Make it 3.

(I know you would ask, by reducing, how will I curb my hunger or how will I get my nutrients? Please read the entire thread for it.

I am really tired of listening and reading that vegetarians cannot get protein in their diet.

Here is a meal-by-meal thread on how a vegetarian can eat up to 120g of protein daily WITHOUT any additional supplement.

Bookmark this thread! And Repost to help a vegetarian. Breakfast - You should have good protein in the meal. Here is my dish recommendation.

Take 50g of besan flour. Make a besan chilla out of it. (around 3) use oil spray
Take 100g tofu, dip & saute and grate it on a chilla. Eat with Green chutney.

Total protein - 24g protein.