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K.V. Iyer outlined his dietary guidelines clearly in his 1936 book “The Perfect Physique.” Primarily a vegetarian, he was not rigid about it and recommended eggs for those seeking faster results, considering eggs "acceptable" even for vegetarians serious about bodybuilding. K.V. Iyer’s Diet (from The Perfect Physique, 1936): - Morning: Milk,Soaked almonds, dates - Breakfast: Eggs (optional),Toast or chapati with Fruits - Lunch: Rice or roti, Dal, paneer, curd, Vegetables, salad - Evening : Milk with fruitOr chana/sattu - Dinner : Lighter rice or roti meal,Dal, vegetables, curd - Before Bed: A glass of milk Core Dietary Principles: - Milk was the main protein source, with several glasses recommended daily for muscle growth. - Predominantly vegetarian with eggs optional - .Emphasized small, frequent, clean meals. - Included nuts, fruits, and ashwagandha for vitality.(Source: The Perfect Physique and Young India Physical Culture Institute manuals.) Other notable bodybuilders of the 19th and early 20th centuries such as Bishnu Charan Ghosh, Manohar Aich, and Monotosh Roy were pescetarians and consumed fish and eggs too along with dairy. One prominent figure often omitted is "Gama Pahelwaan" (Ghulam Mohammed Baksh Butt). His diet was documented by various newspapers including The Tribune, Buddhiman Vir, and Rustam-e-Hind. British reports from the 1910s stated: "The Great Gama consumes 10 liters of milk, six chickens, and half a seer of almonds daily to sustain his thousands of squats and push-ups." The recorded diet during his training years included: - -About 10 liters of milk daily - -Half a kilogram of ghee - -Half a kilogram of almonds - -Six whole chickens on non-vegetarian days - -Large quantities of dal, chana, fruits, butter, and vegetables - -Numerous rotis (wheat bread) with meals It’s clear these athletes consumed substantial protein through whole foods, despite lacking modern knowledge of macronutrients. Now, why did they consume all these protein foods if they didn’t have any formal idea about what protein is and what macros are. Apparently, they knew what helps in putting on muscle. Though unaware of terms like “protein,” these athletes intuitively prioritized foods that aided recovery and muscle growth - milk, lentils, eggs, almonds, paneer, and meat. Their high calorie intake supported their impressive physiques. The key to their condition was their intense activity levels. Gama’s documented daily workout: - 5,000 dands (push-ups) - 3,000 baithaks (squats) - Stone lifting and wrestling bouts. Similarly, K.V. Iyer’s daily training (as per his book) included: Morning: -High-rep dands (push-ups) -High-rep baithaks (Hindu squats) -Rope climbing and gymnastics drills -Pranayama and breathing exercises Evening: -Dumbbell and barbell exercises (presses, curls, squats, flys) -Parallel bar dips and handstands -Posing practice in front of a mirror Both men clearly trained with great intensity, which paired with their diets explains their remarkable physiques. However, the key here is the synergy between the diet and the activity levels as well as overall lifestyle. 👉Takeaways: ➡️Their diets worked because they matched energy expenditure, focused on real food protein sources, and emphasized regularity and volume of training. For modern individuals living sedentary or semi-active lifestyles, replicating their diet without equivalent activity would lead to calorie overload. ➡️The takeaway isn't to copy their diets literally, but to emulate the principle of nutrition tailored to one’s training intensity and physical goals. “While the traditional diets of legendary athletes like K.V. Iyer and The Great Gama were perfectly attuned to their intense training and lifestyles, replicating such eating patterns is impractical for most people today. ➡️Modern life - with its time constraints, sedentary habits, and varied demands makes consuming large volumes of whole foods difficult. This is where wise supplementation plays a vital role. 👉“Supplementation is meant to add convenience and support adherence, bridging the gap between ideal nutrition and real-world feasibility. It's not meant to replace wholesome food but serve as a practical tool to bridge gaps & help consistent progress amidst today’s challenges.” Protein-fortified foods aren’t inherently bad or a fad but the way they’re marketed may still be one. The smarter approach is to match your intake to your training, goals, and actual dietary gaps.

Wife going under the knife today for a non malignant fibroadenoma in chest. Hope everything goes through smoothly. Prayers!! 🙏

I built my coaching business (solo) from the scratch after my first business attempt tanked terribly, leaving me broke. All this after, I had to quit my successful banking career, to take care of my father's health issues. This whole period (2014- till now) included many personal, professional and financial setbacks; it has taught me just one thing... "You gotta do, what you gotta do; no one is gonna do it for you!!"

Pinning this on profile as the daily dose of motivation for me as well as all of you. Some of my best client transformations. If you wanna work with me to achieve your fitness goals, feel free to DM or fill the enquiry form (link in bio).

Yes, you can look like this at 43; Even if you are in the worst shape & health of your life currently. What matters?? - Training - Diet - Lifestyle - Consistency in all of the above.

We lift weights!!

Met another biker multiple times during my recent ride. Apparently, he was travelling the same route that I was. He was riding on a Bajaj Platina. For a moment, I was wondering how much his bum and back would be hurting doing such long rides on a 110 cc commuter bike. Fir mujhe apne Splendor waale din yaad aaye. I smiled back at him with this thought in mind... "It's the experience which makes a ride special, not the machine you are riding it on."

“Nature is the best teacher. Walk in the woods and listen.”

Good morning, 🌞 Don't forget; Exercise is one of the best forms of medicine. Do exercise today... Aaj loha uthana hi hai!!

**Regular exercise especially proper weightlifting can boost your confidence in a myriad number of ways and people start noticing it too.** How?? Well...lemme narrate it through some examples,some instances which happened to me. It's a great feeling when people observe your gains, isn't it? A few recent incidents which happened with me... # In May, my wife was admitted to the hospital for a surgical procedure. Coincidentally, I had also cropped my hair short, military style at that time. One of the doctors casually asked me, If I had a background in the army or as a commando. I was amused and replied in the negative and also asked him why he asked so? He said... because you are built like that and you are sporting a similar hairstyle. # The second incident happened when I was about to alight from MoBus (puplic transport bus) at my destination. The bus was reaching its last stoppage and was almost empty. The driver asked me..if I am still into regular gymming. I replied yes with a question...."How do you know? Do you go to the same gym?" He replied..." No, no!! Just looking at your frame, I got an idea and hence asked." # A similar incident happened with a vegetable vendor from whom I was buying some veggies. He made a similar remark with a similar observation. # The milk man who delivers milk to our home daily in the evening which normally my wife collects. One fine evening..she wasn't home and I went out to take milk...err...shirtless. He asked me if I was into some sort of wrestling or gymming. I proudly said...Yes, I am into regular gymming. He replied..." Yep, aapko dekhle hi lagta hai and also shared how he used to go to a gym in his younger days too but not anymore." When I asked him his age, it turns out..he is three years younger than me. # The most recent incident happened last week at Daringbadi. The attendant of the cottage where we had put up saw me shirtless in the morning. In the afternoon, as I was checking out and putting up my luggage on my bike; he came and said..." You look jacked sir...I saw you shirtless in the morning, guess you do a lot of weightlifting at gym." I smiled and nodded in affirmation. By now, I am used to it and accept all these as the fruits of the years of hard work I have put up at the gym. Never even in my younger days, I had caught people's attention for these reasons and it feels great to get these remarks at 44 years old. This can happen to anybody though, even you.All you need to do is put up solid work at the gym for a few years methodically. Onwards & upwards from here.🚀

I have come across people who love doing exercises which make them sweat profusely. They used to think...more the sweat, more the fat loss. Sweating a lot doesn’t mean you’re burning more fat. Sweat = water + electrolytes, not fat. 👉Fat burning happens when triglycerides are broken down → fatty acids enter the mitochondria → get oxidized into CO₂ + H₂O → which we exhale as water vapour, pee out & sweat. Doesn't mean all sweat is fat burning. If sweating alone burned fat, saunas would replace gyms. 👉Fat loss happens when you end up burning more fat than you store, over a period of time. Start chasing consistency, not sweat !!

**Self-care is important; Ignore it at your own peril! ** Creating a self-care plan and integrating small, manageable self-care activities into your daily or weekly schedule can make a significant difference to your quality of life. Some of the points, I could think of: - Eat

Unpopular health tip: - Avoid eating something, if you are not sure what went into preparing it. - Avoid eating anything if you can't ascertain/estimate the caloric content. These two principles will help you go a long way in being healthy.

How are you guys spending your Sunday?? Kaam khatam kar liya aaj ka. This is my plan for the rest of the day.. - sleeping for 2-3 hrs in afternoon - Darshan at Panchmukhi Hanuman temple. - 10 kms walk in evening. Let's see if anything else comes up.

How many of you have travelled on a bicycle with your father?? I have (not as shown in the pic though).

Wife going under the knife today for a non malignant fibroadenoma in chest. Hope everything goes through smoothly. Prayers!! 🙏

I built my coaching business (solo) from the scratch after my first business attempt tanked terribly, leaving me broke. All this after, I had to quit my successful banking career, to take care of my father's health issues. This whole period (2014- till now) included many personal, professional and financial setbacks; it has taught me just one thing... "You gotta do, what you gotta do; no one is gonna do it for you!!"

K.V. Iyer outlined his dietary guidelines clearly in his 1936 book “The Perfect Physique.” Primarily a vegetarian, he was not rigid about it and recommended eggs for those seeking faster results, considering eggs "acceptable" even for vegetarians serious about bodybuilding. K.V. Iyer’s Diet (from The Perfect Physique, 1936): - Morning: Milk,Soaked almonds, dates - Breakfast: Eggs (optional),Toast or chapati with Fruits - Lunch: Rice or roti, Dal, paneer, curd, Vegetables, salad - Evening : Milk with fruitOr chana/sattu - Dinner : Lighter rice or roti meal,Dal, vegetables, curd - Before Bed: A glass of milk Core Dietary Principles: - Milk was the main protein source, with several glasses recommended daily for muscle growth. - Predominantly vegetarian with eggs optional - .Emphasized small, frequent, clean meals. - Included nuts, fruits, and ashwagandha for vitality.(Source: The Perfect Physique and Young India Physical Culture Institute manuals.) Other notable bodybuilders of the 19th and early 20th centuries such as Bishnu Charan Ghosh, Manohar Aich, and Monotosh Roy were pescetarians and consumed fish and eggs too along with dairy. One prominent figure often omitted is "Gama Pahelwaan" (Ghulam Mohammed Baksh Butt). His diet was documented by various newspapers including The Tribune, Buddhiman Vir, and Rustam-e-Hind. British reports from the 1910s stated: "The Great Gama consumes 10 liters of milk, six chickens, and half a seer of almonds daily to sustain his thousands of squats and push-ups." The recorded diet during his training years included: - -About 10 liters of milk daily - -Half a kilogram of ghee - -Half a kilogram of almonds - -Six whole chickens on non-vegetarian days - -Large quantities of dal, chana, fruits, butter, and vegetables - -Numerous rotis (wheat bread) with meals It’s clear these athletes consumed substantial protein through whole foods, despite lacking modern knowledge of macronutrients. Now, why did they consume all these protein foods if they didn’t have any formal idea about what protein is and what macros are. Apparently, they knew what helps in putting on muscle. Though unaware of terms like “protein,” these athletes intuitively prioritized foods that aided recovery and muscle growth - milk, lentils, eggs, almonds, paneer, and meat. Their high calorie intake supported their impressive physiques. The key to their condition was their intense activity levels. Gama’s documented daily workout: - 5,000 dands (push-ups) - 3,000 baithaks (squats) - Stone lifting and wrestling bouts. Similarly, K.V. Iyer’s daily training (as per his book) included: Morning: -High-rep dands (push-ups) -High-rep baithaks (Hindu squats) -Rope climbing and gymnastics drills -Pranayama and breathing exercises Evening: -Dumbbell and barbell exercises (presses, curls, squats, flys) -Parallel bar dips and handstands -Posing practice in front of a mirror Both men clearly trained with great intensity, which paired with their diets explains their remarkable physiques. However, the key here is the synergy between the diet and the activity levels as well as overall lifestyle. 👉Takeaways: ➡️Their diets worked because they matched energy expenditure, focused on real food protein sources, and emphasized regularity and volume of training. For modern individuals living sedentary or semi-active lifestyles, replicating their diet without equivalent activity would lead to calorie overload. ➡️The takeaway isn't to copy their diets literally, but to emulate the principle of nutrition tailored to one’s training intensity and physical goals. “While the traditional diets of legendary athletes like K.V. Iyer and The Great Gama were perfectly attuned to their intense training and lifestyles, replicating such eating patterns is impractical for most people today. ➡️Modern life - with its time constraints, sedentary habits, and varied demands makes consuming large volumes of whole foods difficult. This is where wise supplementation plays a vital role. 👉“Supplementation is meant to add convenience and support adherence, bridging the gap between ideal nutrition and real-world feasibility. It's not meant to replace wholesome food but serve as a practical tool to bridge gaps & help consistent progress amidst today’s challenges.” Protein-fortified foods aren’t inherently bad or a fad but the way they’re marketed may still be one. The smarter approach is to match your intake to your training, goals, and actual dietary gaps.

Pinning this on profile as the daily dose of motivation for me as well as all of you. Some of my best client transformations. If you wanna work with me to achieve your fitness goals, feel free to DM or fill the enquiry form (link in bio).

Breaking news on TOI!!

Yes, you can look like this at 43; Even if you are in the worst shape & health of your life currently. What matters?? - Training - Diet - Lifestyle - Consistency in all of the above.

We lift weights!!

How many of you have travelled on a bicycle with your father?? I have (not as shown in the pic though).

Met another biker multiple times during my recent ride. Apparently, he was travelling the same route that I was. He was riding on a Bajaj Platina. For a moment, I was wondering how much his bum and back would be hurting doing such long rides on a 110 cc commuter bike. Fir mujhe apne Splendor waale din yaad aaye. I smiled back at him with this thought in mind... "It's the experience which makes a ride special, not the machine you are riding it on."

The way I feel when I happen to miss the gym for 2 days straight. Can assure you, it's the worst feeling.

Iska kaun si bhasha main samman karna chahiye? 😂

Just as I tweeted this, he gives a great decision.

Good morning, 🌞 Don't forget; Exercise is one of the best forms of medicine. Do exercise today... Aaj loha uthana hi hai!!

I have come across people who love doing exercises which make them sweat profusely. They used to think...more the sweat, more the fat loss. Sweating a lot doesn’t mean you’re burning more fat. Sweat = water + electrolytes, not fat. 👉Fat burning happens when triglycerides are broken down → fatty acids enter the mitochondria → get oxidized into CO₂ + H₂O → which we exhale as water vapour, pee out & sweat. Doesn't mean all sweat is fat burning. If sweating alone burned fat, saunas would replace gyms. 👉Fat loss happens when you end up burning more fat than you store, over a period of time. Start chasing consistency, not sweat !!