Nutrition
Eating for muscle and health on a real Indian plate. From calories and protein to the finer points of timing.
Begin with the cornerstone
How to Actually Follow a Diet
The best diet is the one you can keep. How to trade perfection for flexible habits and navigate festivals, eating out, and real Indian life.
Read the essay →The full path
Beginner
8 essaysHow to Actually Follow a Diet
The best diet is the one you can keep. How to trade perfection for flexible habits and navigate festivals...
6 min readHow to Read a Nutrition Label
Packaging is marketing; the label is the truth. Two minutes of label-literacy quietly fixes half a diet.
4 min readMeal Prep That Survives a Real Week
Not sixteen identical boxes you'll resent by Wednesday. A flexible system that makes eating well the easy...
4 min readFibre: The Nutrient Everyone Forgets
Protein gets the glory; fibre quietly does half the work. Why it matters for fat loss, digestion, and hea...
4 min readSugar: How Much Is Too Much?
Not poison, not harmless. Where sugar actually fits, how much is sensible, and why the sugar in fruit isn...
4 min readThe Truth About Carbs: Rice, Roti, and Muscle
Carbs don't make you fat — a surplus does. Why rice and roti belong in a muscle-building diet, and how to...
6 min readCalories: The Equation Behind Gaining and Losing
Energy balance is the master switch behind every gain and loss. How to find your maintenance and eat a su...
6 min readProtein: How Much You Need and Where to Get It in India
How much protein you actually need to build muscle, and where to get it on an Indian diet — veg or non-ve...
7 min readIntermediate
6 essaysEating Out and Street Food Without Derailing
A social life and a physique aren't enemies. How to enjoy the restaurant and the thela without undoing th...
5 min readPre- and Post-Workout Nutrition
What to eat around training, and how much it actually matters. The honest version, minus the broscience.
4 min readIntermittent Fasting: Does It Actually Work?
Not magic, not useless. What intermittent fasting really does for fat loss, who it suits, and who should ...
4 min readFats, Ghee, and the Indian Kitchen
Dietary fat is essential and calorie-dense at once. Why ghee is neither poison nor potion, and how much f...
6 min readMacros on an Indian Plate
Macros without the maths. What protein, carbs and fats do, and how to re-architect any thali around the n...
6 min readBuilding Muscle on a Vegetarian Diet
You can build serious muscle on an Indian vegetarian diet. The five protein pillars, the 'incomplete prot...
6 min readAdvanced
3 essaysDiet Breaks and Refeeds: Strategic Pauses in a Cut
A long deficit grinds down more than fat — appetite, mood, and output all push back. Planned pauses keep ...
5 min readReverse Dieting: How to Eat More After a Cut
The cut is the easy part. Bringing food back — calmly, on purpose — is what separates a lasting physique ...
5 min readMeal Timing, Frequency, and Protein Distribution
The anabolic window is hours, not minutes. Why daily totals beat timing, and the one timing detail worth ...
6 min readContinue the library
