Assuming u are non vegetarian  
 Mornings 
 3 eggs - around 15g protein 
 300 ml milk - 10g  
  
 Afternoon 
 100 gm chicken (or fish) - 25gm  
  
 Night 
 4 rotis - 15gm 
 Chana or beans (100gm) - 20 gm 
  
 These are the main meals. Overall 0.8 to 1gm per kg is more than enough for muscle building. 
 Besides this during the day between meals u can eat yoghurt, peanuts (or any kind of nuts)  
  
 If ure vegetarian u can replace chicken with paneer, soya or tofu. Sprouts in the morning is also a good source of protein

Software Engineer

Hey could you guys share tips to fulfill daily protein intake. What are the food items that I should start consuming daily to complete my protein intake.

Need Protein Intake Tips

Need Protein Intake Tips- Grapevine

Hi folks, how does one complete their daily protein intake? I have heard plant based protein like the ones coming from dal are not effective enough for muscle building. Thoughts and recommendations from experience?

Protein intake for vegetarians

I'm struggling to consistently hit my daily protein goals, which should be around 150 grams given my body weight. How do you all manage to consistently achieve this? Apart from chicken, eggs, whey protein, paneer, milk, and peas, what are some other good sources of protein? Are protein bars a reliable option? I'm concerned about the preservatives and sugar content in them. Any insights or details would be appreciated.

How do you consistently hit your daily protein goals?

I try to walk every day around 4 kilometers back and forth from the office. I take vitamin D3 10,000 IU once a week and consume about 50-100 grams of protein daily. Additionally, I play 45 minutes of badminton twice a week for agility.

What am I missing on?

What do you all do to manage physical and mental health?

Software Developer

Picture: After 4 months of DUP, my progress.

Alright, so I used DUP—Daily Undulating Periodization. DUP is all about varying the intensity and volume of your workouts throughout the week, not only to avoid plateaus but also to boost muscle growth and strength. 

I tweaked my strength training days so I was hitting different rep ranges and intensities. Let's break it down.

Weekly Schedule with DUP:

Monday: Upper Body Strength Training (Heavy)
- Warm-Up: 10 minutes (dynamic stretching, light cardio)
- Bench Press: 4 sets of 4-6 reps (Heavy Weight)
- Bent Over Rows: 4 sets of 4-6 reps (Heavy Weight)
- Shoulder Press: 3 sets of 6-8 reps
- Pull-Ups/Assisted Pull-Ups: 3 sets of 4-6 reps (Weighted if possible)
- Dumbbell Bicep Curls: 3 sets of 8-10 reps
- Tricep Dips: 3 sets of 8-10 reps (Weighted if possible)
- Cool-Down: 10 minutes (static stretching)
Tuesday: Cardio/HIIT
- No change here. The plan is solid for burning fat and improving endurance.

Wednesday: Lower Body Strength Training (Moderate)
- Warm-Up: 10 minutes (dynamic stretching, light cardio)
- Squats: 4 sets of 8-10 reps (Moderate Weight)
- Deadlifts: 4 sets of 8-10 reps (Moderate Weight)
- Lunges: 3 sets of 12-15 reps per leg
- Leg Press: 3 sets of 12-15 reps
- Hamstring Curls: 3 sets of 8-10 reps
- Calf Raises: 3 sets of 12-15 reps
- Cool-Down: 10 minutes (static stretching)
Thursday: Active Recovery (Yoga/Stretching)
- 30 minutes focusing on flexibility and relaxation. Crucial for recovery and mobility.

Friday: Full Body Strength Training (Light)
- Warm-Up: 10 minutes (dynamic stretching, light cardio)
- Clean and Press: 4 sets of 8-10 reps (Light Weight)
- Deadlifts: 3 sets of 12-15 reps (Light Weight)
- Pull-Ups: 3 sets of 8-10 reps (Assisted if needed)
- Squats: 3 sets of 12-15 reps (Light Weight)
- Push-Ups: 3 sets to failure
- Plank: 3 sets of 60 seconds
- Cool-Down: 10 minutes (static stretching)

Saturday: Cardio/HIIT
- Same as Tuesday. Keep the heart rate up and metabolism fired.

Sunday: Rest/Active Recovery (Light Walk)
- Perfect for shaking off any residual fatigue and resetting for the upcoming week.

Nutrition Plan:
- No changes here. Balanced, nutrient-rich diet.
Tracking Progress and Tips for Success:
- Follow the same method for tracking progress and stay consistent with your workouts and nutrition.
- Rest and recover. The varied intensity will be demanding, so take recovery seriously.
- Form and technique are non-negotiable. Stick to proper forms to prevent injuries.
- Keep the right mindset. Stay positive and trust the process.

This variation with DUP will keep your body guessing and change your physique.

From Malnourished Skinny guy to Getting Jacked 💪🏻

Product Manager

I'm a software engineer in my late 20s. I've been actively going to the gym for the past 6 months, with my aim being to bulk up.
When I started, I chose to not opt for any diet supplements, since I still had much to improve in my natural diet and was willing to be patient for results to be seen; and I did see some mild results.
Lately though, the realisation that my age is closer to 30 than to 20, is making me want to accelerate my fitness journey to some extent.
I am convinced that my protein intake from natural diet doesn't work up to the required numbers and I've been actively considering the usage of protein supplement.
I wanted to know how difficult it tends to be to manage your protein intake *without* a supplement (since that's what I was hoping to do for as long as I could)? And will adding a protein supplement make my fitness journey any easier?

How to manage adequate protein intake?

I take 3-4 spoons of regular peanut butter( From RelianceFresh). My Gym is suggesting/selling Peanut with a higher Protein ratio. 

So what if I eat 150-200g of peanuts daily instead of peanut butter? 

I joined the gym one month ago and working to gain muscles.  
I am already eating sprouts of Moong/Chana and Dry fruits daily.

Peanut Butter vs Peanut

1. What’s your daily Protien intake and sources?
2. How long have you been training? 
3. What other supplements do you take? 

I’m keen to start with my fitness journey. Currently I cycle, on weekends I do around 50km. On weekdays I walk/ jog for 9-10 km.

Any vegan bodybuilders here?

Consulting Director

Working in Pune, office from 10 am to 9pm. Don't have time to make food. Need to hit my protien goals for muscle gain. What should I do?

Protien!!!!

Data engineer

I want to gain weight + muscles and I have started going gym. Please suggest me tips to gain weight

Suggest Gaining Tips

I'm a skinny guy...
 Height :  5 feet 7 inches
Weight :   48 kg

Can I gain weight without going to gym ??

Need Protein Intake Tips

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