As fat as feta

Yes the hype is true. Sequel definitely is the best place in Mumbai for high quality organic food.
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Here's 's list of favorites ..
1️⃣ Delicious blueberry smoothie
2️⃣ Almond and Coconut Pancakes with Kashmiri honey and Berries
3️⃣ Avocado on Toast
4️⃣ The Wholesome Bowl
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The only negative point? Portion sizes. Then again, maybe that's just me cos I eat for two 😉

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For coaching: [email protected]
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October playlist is out‼️
Here’s some gym-spiration 🎧 to help you get through you workouts. These are my top picks for the month of October, lemme know what you think of it 🙆‍♂️
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To listen to it right now click the link in my bio —> (link stays for the next 72hours)
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For coaching: [email protected]
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October playlist is out‼️
Here’s some gym-spiration 🎧 to help you get through you workouts. These are my top picks for the month of October, lemme know what you think of it 🙆‍♂️
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To listen to it right now click the link in my bio —> (link stays for the next 72 hours but cocotte it now‼️)
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For coaching: [email protected]
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nutrition

Worried about white rice 🍚 ⁉️
Here are a few smart ways to lower the glycemic index of carbs‼️
Combining carbohydrates with certain other foods can slow the gastric emptying of the stomach and absorption of foods lowering the total GI of foods substantially.‼️
1️⃣PROTEIN: When protein is added to a meal it lowers the GI because it has to be liquefied in the stomach before it is released into the intestines for absorption. More complex the protein, the longer it takes to digest and hence lower the glycemic index.
2️⃣FIBER: A reason to eat your vegetables and beans. Fiber is a complex structure that takes a long time for the body to break down and absorb. As they dissolve they gel up in the stomach and slow down gastric absorption.
3️⃣FATS: Any time you add fats to a meal it will lower the GI. Fats also slow gastric emptying and slows the absorption of food. This explains why ice cream has such a low GI rating. It might have 30-40g of sugar in it but the high level of milk fat and little bit of protein make it low glycemic. (But just to play it safe, stay away from the ice cream!)
4️⃣COMBINING CARBS: You can also lower the total GI of a meal by combining high glycemic carbs with low glycemic carbs. For example if you ate mashed potatoes (High GI) and then ate around the same amount of broccoli (Low GI), the total GI of the meal would be much lower than if you just ate the potatoes.
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For coaching: [email protected]
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Looking for the best Butter Chicken in Mumbai⁉️
Head over to Butter Chicken Factory in Bandra West.‼️
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P.S. I was in a mood for Non-veg Punjabi food at home and I’ve gotta say that was the best butter chicken I’ve ever had.
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Butter chicken / paneer always contain butter and even cream making it a high fat meal. So in order to keep my overall fat for the meal low I always pair heavy fat Indian dishes with multigrain or whole wheat bread IF at home.
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Approximate macros–>
Protein: 30gms
Carbs: 18gms
Fats: 35gms
Total calories: 510
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For coaching: [email protected]
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Looking for the best Butter Chicken in Mumbai⁉️
Head over to Butter Chicken Factory in Bandra West.‼️
#
P.S. I was in a mood for Non-veg Punjabi food at home and I’ve gotta say that was the best butter chicken I’ve ever had.
#
Butter chicken / paneer always contain butter and even cream making it a high fat meal. So in order to keep my overall fat for the meal low I always pair heavy fat Indian dishes with multigrain or whole wheat bread IF at home.
#
Approximate macros–>
Protein: 30gms
Carbs: 18gms
Fats: 35gms
Total calories: 510
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For coaching: [email protected]
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Looking for the best Butter Chicken in Mumbai⁉️
Head over to Butter Chicken Factory in Bandra West.‼️
#
P.S. I was in a mood for Non-veg Punjabi food at home and I’ve gotta say that was the best butter chicken I’ve ever had.
#
Butter chicken / paneer always contain butter and even cream making it a high fat meal. So in order to keep my overall fat for the meal low I always pair heavy fat Indian dishes with multigrain or whole wheat bread IF at home.
#
Approximate macros–>
Protein: 30gms
Carbs: 18gms
Fats: 35gms
Total calories: 510
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For coaching: [email protected]
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nutrition

What do you do around festivals⁉️
# THE AS FAT AS FETA HACK‼️
1⃣Refeeding and what is it?
Re-feeding is a technique often used to kick-start progress when you plateau on a deficit. Ok, so a calorific deficit is how to you diet, lose weight and lose fat. On a general thumb rule, your deficit shouldn’t be larger than 20-25. When working out regularly, your body tends to use up the stored energy (glycogen) along with burning fat. The average person holds anywhere from 1500-2500 calories of muscle glycogen as energy, so when I re-feed either for a single meal or a day, or more I eat my maintenance + 2000 calories. The trick is to keep your fats excessively low and reducing your protein intake by 10%. The purpose is to replenish your glycogen stores and that is only going to happen with carbohydrates. So binge on slow, medium or even fast digestive carbs and enjoy the sugar rush for the day. Re-feeds also help you lower your cortisol and reset hormones such as Leptin and DHEA which are crucial to long lasting fat loss.
I choose my re-feed days when I feel extremely depleted and generally weak on my performance and plan them very close to festivals / birthdays where I know I am going to be tempted to binge.
How often do you need to reefed? The more lean someone is, more frequently should you reefed. At 12% body fat I reefed once every 5-6 days (my calorie burn from my daily workouts is at 750 calories)
2⃣Bulking season?
Very recently for the entire last month I was generally more tempted to eat all the time, so I decided to make the best of what I could. This was primarily because of all the architecture work and the erratic sleep schedule that followed. So I decided to indulge my cravings more often while lifting heavy and often and this was the result at the end of last week 😁
Coaching isn’t just about getting aesthetic results, but about long term health and learning about sustainable fat loss techniques that best suit YOUR lifestyle.
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For coaching: [email protected]
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Always choose unprocessed foods over processed. However if you MUST have cereal for breakfast, granola and muesli are much healthier options than the easily available cereal on the market. Another great alternative would be oats which can be soaked overnight for a better taste.
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How to choose the right cereal? It’s simple; find one with..
1️⃣Low sugar,
2️⃣High fibre and
3️⃣High protein.
—Swipe right to see my four favourites—

1️⃣Tesco Fruit and Nut Granola: Taste: ✅✅✅
Sugar: 20 -- Fat: 13 -- Protein: 10 -- Fibre: 10
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2️⃣Alpen Original Muesli: Taste: ✅✅✅
Sugar: 21 -- Fat: 5.6 -- Protein: 11 -- Fibre: 7.7
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3️⃣Oats: Taste: ✅✅
Sugar: 1 -- Fat: 8.4 -- Protein: 12 -- Fibre: 9
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4️⃣Wheetabiix Original: Taste: ✅
Sugar: 3.4 -- Fat: 2.1 -- Protein: 11 -- Fibre: 13
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All macro ratios are percentages per 100gms❗️
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Additionally you can even add fruits, greek yogurt and maybe even half a scoop of whey to fit your macros as you please. It tastes great.
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Side note: Depending on my calorie burn and my current body ratio, I choose muesli and granola as a snack very often, primarily for two reasons..⁉️
1️⃣I prefer to keep my fat low all throughout the day under 50 gms and cereal is always low on fat.
2️⃣The sugar makes for a great pre-workout or post-workout snack option and additionally, milk anyway slows down the glycemic response of the added sugars. (post coming up soon)
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For coaching: [email protected]
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nutrition

Always choose unprocessed foods over processed. However if you MUST have cereal for breakfast, granola and muesli are much healthier options than the easily available cereal on the market. Another great alternative would be oats which can be soaked overnight for a better taste.
#
How to choose the right cereal? It’s simple; find one with..
1️⃣Low sugar,
2️⃣High fibre and
3️⃣High protein.
—Swipe right to see my four favourites—

1️⃣Tesco Fruit and Nut Granola: Taste: ✅✅✅
Sugar: 20 -- Fat: 13 -- Protein: 10 -- Fibre: 10
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2️⃣Alpen Original Muesli: Taste: ✅✅✅
Sugar: 21 -- Fat: 5.6 -- Protein: 11 -- Fibre: 7.7
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3️⃣Oats: Taste: ✅✅
Sugar: 1 -- Fat: 8.4 -- Protein: 12 -- Fibre: 9
#
4️⃣Wheetabiix Original: Taste: ✅
Sugar: 3.4 -- Fat: 2.1 -- Protein: 11 -- Fibre: 13
#
All macro ratios are percentages per 100gms❗️
#
Additionally you can even add fruits, greek yogurt and maybe even half a scoop of whey to fit your macros as you please. It tastes great.
#
Side note: Depending on my calorie burn and my current body ratio, I choose muesli and granola as a snack very often, primarily for two reasons..⁉️
1️⃣I prefer to keep my fat low all throughout the day under 50 gms and cereal is always low on fat.
2️⃣The sugar makes for a great pre-workout or post-workout snack option and additionally, milk anyway slows down the glycemic response of the added sugars. (post coming up soon)
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For coaching: [email protected]
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nutrition

Got my monthly supplements delivered from
Flavours suggestions: Vanilla and cookies and cream ‼️
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By now if we know one thing for certain is that we need a lot of protein to recover, build muscle and lose fat when lifting heavy. But, how much exactly do we need?
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At my current body comp and while trying to bulk I’ve been consuming 1gm/pound of body weight.
Years ago when I had first started training I was at ratio of 0.75-0.8gm/lb of body weight. As I built more muscle and started training more frequently (6times per week) I needed to up my daily requirement to 1gm per pound. While cutting I do go a little higher at 1.15gms per pound.
If you’re a beginner and you lift weights on a regular basis, I’d suggest the same. Strive to hit a minimum protein intake of 0.75gms per pound of body weight.
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However do remember to consume at least 70% of your protein requirement from natural foods. I don’t ever advocate the overuse of any supplement.
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If you would like to learn about the different types of whey protein supplements comment with a YES and I’ll do a follow up post on it soon 😃
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For coaching: [email protected]
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Got my monthly supplements delivered from
Flavours suggestions: Vanilla and cookies and cream ‼️
#
By now if we know one thing for certain is that we need a lot of protein to recover, build muscle and lose fat when lifting heavy. But, how much exactly do we need?
#
At my current body comp and while trying to bulk I’ve been consuming 1gm/pound of body weight.
Years ago when I had first started training I was at ratio of 0.75-0.8gm/lb of body weight. As I built more muscle and started training more frequently (6times per week) I needed to up my daily requirement to 1gm per pound. While cutting I do go a little higher at 1.15gms per pound.
If you’re a beginner and you lift weights on a regular basis, I’d suggest the same. Strive to hit a minimum protein intake of 0.75gms per pound of body weight.
#
However do remember to consume at least 70% of your protein requirement from natural foods‼️ I don’t ever advocate the overuse of any supplement.
#
If you would like to learn about the different types of whey protein supplements comment with a YES and I’ll do a follow up post on it soon 😃
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For coaching: [email protected]
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Greenz, Khar
Been stuck working late hours and here’s my favourite delivery 📦 ‼️
Glazed chicken in mushroom sauce served on a bed of aromatic herbed rice..
Approximate macros–>
Protein: 26gms
Carbs: 46gms
Fats: 18gms
Approximate total Calories: 450
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For coaching: [email protected]
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And sometimes I just binge.
Approximate macros—> unknown⁉️
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For coaching: [email protected]
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Worried about white rice 🍚 ⁉️
Here are a few smart ways to lower the glycemic index of carbs‼️
Combining carbohydrates with certain other foods can slow the gastric emptying of the stomach and absorption of foods lowering the total GI of foods substantially.‼️

1️⃣PROTEIN: When protein is added to a meal it lowers the GI because it has to be liquefied in the stomach before it is released into the intestines for absorption. More complex the protein, the longer it takes to digest and hence lower the glycemic index.
2️⃣FIBER: A reason to eat your vegetables and beans. Fiber is a complex structure that takes a long time for the body to break down and absorb. As they dissolve they gel up in the stomach and slow down gastric absorption.
3️⃣FATS: Any time you add fats to a meal it will lower the GI. Fats also slow gastric emptying and slows the absorption of food. This explains why ice cream has such a low GI rating. It might have 30-40g of sugar in it but the high level of milk fat and little bit of protein make it low glycemic. (But just to play it safe, stay away from the ice cream!)
4️⃣COMBINING CARBS: You can also lower the total GI of a meal by combining high glycemic carbs with low glycemic carbs. For example if you ate mashed potatoes (High GI) and then ate around the same amount of broccoli (Low GI), the total GI of the meal would be much lower than if you just ate the potatoes.
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For coaching: [email protected]
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Got my fitfam getting creative for me.
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For coaching: [email protected]
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As she says, never buy gold just earn it.
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As she says, never buy gold just earn it.
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For coaching: [email protected]
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Here’s my standard go to breakfast / evening meal at work.
(Side note: When I’m not having 🥚 🍳 ‼️)
50gms of German Musli with less than 5% of fat + two servings of fruits - pomegranate and kiwi / or banana + 2/3rd scoop vanilla whey + almond powder + chia seeds.
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Make sure to not use any random flavoured whey, vanilla tastes always tastes like🍦 and is a great add on, on everything ‼️
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Alternatively use cookies and cream whey and sub with peanut butter and bananas 🍌 if bulking 😁
#

Here’s my standard go to breakfast / evening meal at work.
(Side note: When I’m not having 🥚 🍳 ‼️)
50gms of German Musli with less than 5% of fat + two servings of fruits - pomegranate and kiwi / or banana + 2/3rd scoop vanilla whey + almond powder + chia seeds.
#
Make sure to not use any random flavoured whey, vanilla tastes always tastes like🍦 and is a great add on, on everything ‼️
#
Alternatively use cookies and cream whey and sub with peanut butter and bananas 🍌 if bulking 😁
#

Coppetto Artisinal Gelato
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Even though gelato is Italian for ice cream there is a stark difference between the calorie content for the two in stores in Mumbai. For the all the people who didn’t know gelato is almost twice as dense as ice cream and has got twice the amount of sugar than regular ice cream.
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My favourite at Coppetto is a mix of blueberry and hazelnut. Yup that’s a weird combo but I’ve never been able to choose just one.
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Approximate macros in a medium cup–>
Protein: 8gms
Carbs: 48gms
Fats: 18gms
Approximate total Calories: 385
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Best time to have it? Within 90 mins from after a workout. The sugars will help promote muscle building and prevent any protein breakdown because of its powerful insulin spike.
#
Whatever your goal, always make sure you are getting the right amount of macros in your diet and simultaneously aim for balanced nutrition from healthy food sources. For personalized nutrition plans contact [email protected] or dm on
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nutrition

Coppetto Artisinal Gelato
#
Even though gelato is Italian for ice cream there is a stark difference between the calorie content for the two in stores in Mumbai. For the all the people who didn’t know gelato is almost twice as dense as ice cream and has got twice the amount of sugar than regular ice cream.
#
My favourite at Coppetto is a mix of blueberry and hazelnut. Yup that’s a weird combo but I’ve never been able to choose just one.
#
Approximate macros in a medium cup–>
Protein: 8gms
Carbs: 48gms
Fats: 18gms
Approximate total Calories: 385
#
Best time to have it? Within 90 mins from after a workout. The sugars will help promote muscle building and prevent any protein breakdown because of its powerful insulin spike.
#
Whatever your goal, always make sure you are getting the right amount of macros in your diet and simultaneously aim for balanced nutrition from healthy food sources. For personalized nutrition plans contact [email protected] or dm on
•
•
📸:
•
•
•
nutrition

Coppetto Artisinal Gelato
#
Even though gelato is Italian for ice cream there is a stark difference between the calorie content for the two in stores in Mumbai. For the all the people who didn’t know gelato is almost twice as dense as ice cream and has got twice the amount of sugar than regular ice cream.
#
My favourite at Coppetto is a mix of blueberry and hazelnut. Yup that’s a weird combo but I’ve never been able to choose just one.
#
Approximate macros in a medium cup–>
Protein: 8gms
Carbs: 48gms
Fats: 18gms
Approximate total Calories: 385
#
Best time to have it? Within 90 mins from after a workout. The sugars will help promote muscle building and prevent any protein breakdown because of its powerful insulin spike.
#
Whatever your goal, always make sure you are getting the right amount of macros in your diet and simultaneously aim for balanced nutrition from healthy food sources. For personalized nutrition plans contact [email protected] or dm on
•
•
📸:
•
•
•

Coppetto Artisinal Gelato
#
Even though gelato is Italian for ice cream there is a stark difference between the calorie content for the two in stores in Mumbai. For the all the people who didn’t know gelato is almost twice as dense as ice cream and has got twice the amount of sugar than regular ice cream.
#
My favourite at Coppetto is a mix of blueberry and hazelnut. Yup that’s a weird combo but I’ve never been able to choose just one.
#
Approximate macros in a medium cup–>
Protein: 8gms
Carbs: 48gms
Fats: 18gms
Approximate total Calories: 385
#
Best time to have it? Within 90 mins from after a workout. The sugars will help promote muscle building and prevent any protein breakdown because of its powerful insulin spike.
#
Whatever your goal, always make sure you are getting the right amount of macros in your diet and simultaneously aim for balanced nutrition from healthy food sources. For personalized nutrition plans contact [email protected] or dm on
•
•
📸:
•
•
•

Bitter melon and it’s health benefits ⁉️
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1️⃣ Improves immune system.
2️⃣ Supports healthy gut bacteria which will favour digestion and nutrient absorption.
3️⃣ Boosts metabolism and aids in weight loss.
4️⃣ Bitter Melon is also great for people who are trying to put on muscle. It sensitizes muscle cells to absorb more carbs which means more of the carbs you eat the more are stored as glycogen.
⁉️ HOW ⁉️
Bitter melon basically contains an insulin-like compound called, charantin. This polypeptide helps in preventing unpredictable spikes and drops in insulin levels by regulating your metabolism and the carbs you consume.
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