Nutrition explained without the fads: how to set your macros, build a calorie deficit that you can actually sustain, get enough protein, plan meals around your schedule, and understand which supplements are worth the money and which are not.
Topics covered
How to calculate and set a calorie deficit that is sustainable for 12+ weeks
Protein — how much you actually need, best sources, timing and spreading across meals
Carbs and fat — why neither is the enemy and how to balance both around your goal
Meal planning — building a weekly structure that does not require cooking every day
Supplements — what the evidence actually says about creatine, protein powder, caffeine and fish oil
Indian diet and vegetarian options — high-protein meal building with common ingredients
Nutrition principles that work
Calories in vs calories out is the primary driver of weight change
Protein (1.6-2.2 g per kg bodyweight) preserves muscle during fat loss
No food is categorically off-limits — frequency and portion matter more than food choice
Consistency over 80% of the time beats perfection briefly followed by abandonment