Zero2Fit

  Introduction If you’ve ever wondered why some people gain muscle easily while others stay skinny no matter how much they eat, the answer might lie in body types. These categories—ectomorph, mesomorph, and endomorph—aren’t rigid rules, but they help explain how our bodies naturally respond to food, training, and weight gain or loss. This guide is a practical breakdown of each type, how to figure out where you fit, and how to use that knowledge to your advantage in the gym and the kitchen. What Are Body Types? The body type system—also called somatotypes —was introduced by psychologist William Sheldon. He proposed that people generally fall into three categories based on physical structure and metabolic tendencies. Most people don’t belong to just one, but knowing which one you lean toward can help guide your approach to fitness. Ectomorph Ectomorphs are naturally lean. They usually have smaller frames, long limbs, and find it hard to gain weight—whether it's muscle or fat....

This guide is designed for an average Indian male aiming to lose fat while preserving muscle. It includes protein-rich foods, prices, and a daily plan made from affordable Indian groceries. Adjust quantities as needed based on your specific weight and goals. Core Protein Sources and Daily Use Plan The goal is to consume 100–120g of protein per day with minimal expense. Below are common Indian foods rich in protein, cooking tips, and how to use them efficiently. Daily Sample Intake (Approx. 110g Protein) Breakfast: 2 boiled eggs + 1 glass milk + 2 roti with curd (~25g protein) Lunch: 1 cup chana dal + 1 cup rice + 1 cup vegetables + curd (~30g protein) Snack: 30g roasted soya chunks OR sprouted moong salad (~15g protein) Dinner: 100g paneer + 2 millet rotis + vegetables (~30g protein) Optional: 1 scoop whey with water (~24g protein, if affordable) Monthly Grocery Price List (Approximate) Note: Choose your preferred items based on taste, budget, and availa...

  (Pulses, Lentils & Grains Edition) This blog is the second part of our Indian protein series. In Part 1 , we covered high-quality plant-based proteins like Tofu and Soya Chunks and Animal-based proteins as well. You can check that post here: Indian High-Protein Foods Explained: Macros & Practical Tips (Part 1) In this post, we explore budget-friendly protein sources from pulses, lentils, and grains — all easily available across India. Reminder: All nutritional values are based on 100g raw weight . Always measure before cooking for accurate tracking. Most of these protein sources are Incomplete which means some basic amino acids may miss but It can be filled other foods (I have mentioned it below), the best part you don't need to eat them combined in same meal, so try to take it within the day. PULSES & LENTILS 1. Green Gram (Moong Dal) Protein: ~24g Calories: ~330 kcal Common Mistake: Avoid overboiling — it can lose texture. Complete Protein Tip: ...

  This page contains detailed protein and calorie values of complete protein sources We’ve already listed the complete Indian protein sources. This guide explains exactly how much protein and calories they provide, how cooking affects them, and the right way to track them. Whether you are bulking or cutting, tracking your intake matters — and this is where most people go wrong. 1. Chicken Breast Protein (100g raw): ~23g Calories (100g raw): ~120 kcal Cooking Mistakes to Avoid: Do not deep fry or overcook – it reduces moisture and makes the chicken rubbery. Marinate with minimal oil and grill/boil for best results. Tracking Tip: Always weigh raw chicken before cooking. If you’re meal prepping, weigh total raw → weigh cooked → use ratio to track later portions. 2. Eggs Protein (1 medium egg): ~6g Calories (1 medium egg): ~70 kcal Cooking Mistakes to Avoid: Don’t overboil — the yolk gets too hard and nutrients may degrade. Use less oil when scrambling. Avoid frying...

If you’ve been trying to improve your meals with more protein, there’s one thing you need to know: Not all protein-rich foods are the same. Some foods have all the nutrients your muscles need. Some are missing a few. But that doesn’t mean they’re useless — you just need to know how to mix and match. What Are Complete Proteins? Complete proteins are those that contain all 9 essential amino acids — these are the building blocks your body can’t make on its own . If your goal is to gain muscle , lose fat , or just stay active, these are the high-quality options to include in your meals. Commonly available complete protein sources in India: Eggs – முட்டை Chicken breast – கோழி இறைச்சி Fish – மீன் Milk – பால் Curd – தயிர் Paneer – பனீர் Tofu – சோயா பனீர் Soya chunks / Soybeans – சோயா / சோயா பீன்ஸ் Whey protein – வே புரதம் These sources are perfect for recovery and growth, but they may not always fit every budget — especially if you're a bachel...

Not everyone needs the same amount A lot of people ask, “How much protein should I eat every day?” but the truth is, it depends on your body, your activity level, and what you want to achieve. There’s no one-size-fits-all number. Let’s break it down clearly. If you don’t work out If you live a mostly inactive lifestyle — no gym, no regular exercise — then your protein needs are modest. You just need enough to keep your body functioning and healthy. In this case, about 0.8 grams of protein per kilogram of your body weight is enough. Example: If you weigh 70 kg, that means 70 × 0.8 = 56 grams of protein per day . If you work out and want to build muscle If you train regularly — lifting weights, bodyweight workouts, or sports — your body needs more protein to repair and build muscle. This means your protein intake should be higher. Aim for 1.6 to 2 grams of protein per kilogram of your body weight . Example: For a 70 kg person, that’s 70 × 1.6 = 112 grams , up to 7...

When someone says "eat more protein," most people think it’s only for gym bros or bodybuilders. But here’s the truth: Protein isn’t just about muscles — it’s about how your entire body works. Whether you want to get stronger, lose fat, or just stop feeling tired all the time, protein plays a major role. 💪 Muscle Building Starts With Protein Every time you lift weights, or even just do bodyweight workouts, your muscles go through small tears. Sounds scary, but that’s how growth happens. Your body repairs these tears using amino acids — the building blocks of protein. No enough protein = no proper repair = no muscle gains. So if you’re working out but not getting enough protein, you’re basically wasting effort. 🔥 Trying to Lose Weight? Protein Helps There Too. This part surprises most people. If you’re on a fat loss journey, protein is your best friend : It keeps you full longer , so you snack less It helps you burn more calories while digesting it (c...

Why Most Bachelors Struggle to Hit Their Protein Goals If you’re living alone and trying to build muscle or just get healthier, you’ve probably heard that protein is important. But no matter how hard you try, you often miss your daily protein target. Does that sound like you? You’re definitely not the only one. Lots of bachelors face this struggle. Here’s why — and how you can easily fix it. What Makes It So Hard? 1. Not Knowing How Much Protein You Actually Need A lot of guys just don’t know the exact amount of protein their body needs. Without that, it’s hard to plan your meals right. 2. Thinking Protein Means Only Chicken or Expensive Supplements Many people believe that to get enough protein, you have to eat chicken all the time or buy pricey whey powders. That’s just not true, and it makes things confusing and expensive. 3. No Time or Interest in Cooking ...

– From self-doubt to self-discipline: how I stopped caring and started growing I’ll admit it — I used to walk into the gym and immediately scan the room. That guy lifting 100 kg? Better than me. That girl sprinting like a machine? Definitely fitter than me. Even someone warming up with “my max” weight would make me feel small. I couldn’t help it — I compared myself to everyone. The Problem with Comparison At first, it felt like motivation: “If they can do it, so can I.” But slowly, it started eating at me: I felt discouraged by how “behind” I was I questioned if I’d ever catch up I pushed myself into lifts I wasn’t ready for, risking injury And worst of all, I stopped appreciating my own progress Instead of focusing on where I was going , I obsessed over where others already were . The Reality I Ignored I didn’t know their story. Maybe they’d been lifting for years. Maybe they were athletes. Maybe they had better genetics or more time to train. Or ...

– The truth about timelines, consistency, and lasting fitness results When I started my fitness journey, I told myself: “One month. I’ll be fit in 30 days.” I trained hard. I showed up every day. I ate better. And at the end of those 30 days... I looked the same. Maybe 1 kg lighter, maybe slightly tighter, but not the “transformation” I imagined. I was frustrated. I almost quit. I thought something was wrong with me. But the truth was: my expectations were the real problem. The 30-Day Fitness Myth Social media, YouTube thumbnails, “30-day transformation” videos — they all made me believe dramatic change was possible in a few weeks. But here's what I didn’t know back then: Real fat loss takes time — 0.5 to 1 kg per week if done right Visible muscle gain takes months (especially if you're natural) Beginners make the most progress slowly — and that’s a good thing Change is happening internally before it shows externally In 30 days, your body starts...