ame="propeller" content="02f1b642def36e05354c3e5076063240"> March 2019 ~ XBEFIT

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted II Denis Waitley


01. Oats

A cup of oats gives 5 g of protein and an impressive 4 g of fiber, which helps regulate your body's sugar usage to hold your hunger in check. Studies also link increased dietary fiber intake with lower body weight, cholesterol levels, and risk of type 2 diabetes.


Banana is the cheapest fruit available in the market. Banana contains several essential nutrients, and has benefits for digestion, heart health and weight loss.
Banana is an ideal pre-workout food.


Cucumbers are extremely low in calories, but extremely high in nutrients, so they make a filling and healthy snack. Cucumbers also contain potassium and can help with lowering blood pressure.
Best way to eat cucumber is in the form of salad.

04. Garlic

Just eat 1 clove of garlic in the morning and it can help with cold, flu and even high cholesterol. Even garlic has proved to reduce the risk of cancer, due to its Anti-Carcinogenic properties

05. Tomato

Tomatoes are a very nutritional food source rich in anti-oxidants, vitamin A and C, folic acid and beta-carotene. They are also rich in a substance called lycopene. From your skin to your heart, and even your immune system, your entire body will benefit from eating tomato every day.
Just like cucumber, eat tomato in the salad or even tomato juice or soup can be made and drink every day.

06. Sprouts

Sprouts are powerhouse of nutrition and high in fiber to keep your stomach full. They contain fewer calories compared to other snacks and are excellent sources of vitamin K, C, fiber, and other essential minerals.

07. Curd

Curd has a number of health and nutritional benefits, and eating curd every day helps your system stay cool, improves your digestive system, and helps get rid of stomach problems. It is also high in calcium and protein, beneficial for those who are lactose intolerant and can’t take in milk.

08. Pulses (Dal and beans)

Pulses are a good source of iron, zinc, phosphorous, fiber and B-vitamins, which many people are deficient in. Pulses are low fat, high fiber, no cholesterol, low glycemic index, high protein, high nutrient foods. They are excellent foods for people managing their diabetes, heart disease or coeliac disease.

09. Amla

Amla is the richest source of vitamin c. If consumed every day, it is beneficial for good eye sight, skin, heart and even weight management

10. Eggs

Eggs are loaded with vitamin A, E, B6 and B12, thiamin, riboflavin folate, iron, phosphorous, magnesium, selenium and so much more, it’s hard to find other foods with such a varied nutrient profile.


'Sprouts' which is considered one of the most nutritionist food in vegetarian diet. Sprouts are seeds that germinate when exposed to proper temperature and moisture.

Sprouts are a complete source of protein .
What is a complete source of protein ?
Complete source of protein is protein that contains all the 20 amino acids. Most of the non vegetarian (eggs,whey protein,chicken,fish and mutton) food contain all the amino acids. But when it comes to vegetarian foods majority of them are incomplete source of protein as they are missing in one or more amino acid.

Nutritional information of bean sprouts ( Per 400gm serving)
  • CARBS - 23.18 gm.
  • PROTEINS- 12.2 gm.
  • FATS - 0.8 gm.
  • FIBER -7.2 gm.
Benefits of Sprouts


Sprouts are low in calories but dense in nutrition and can help in loosing fat.
It is also high in fiber which promotes better digestion.

Being a complete protein it is great for building muscle, Moreover the carb to protein ratio in sprouts is 2:1 which is considered good for building muscle.


Sprouts are rich in vitamin C , Vitamin C boost your immune system by acting as an antioxidant which protects the body cells from free radicals. Free radicals damages the body cells making your body weak.


Sprouts contains Folid acid which is a B Vitamin. Deficiency of Folid acid can lead to defect in brain functioning  and development in spine. It is best for pregnant woman for proper development of the baby.


Sprouts are iron rich, Iron is necessary for proper brain function. Iron is found in muscles and act as a carrier of oxygen in blood. Our body uses 20% of the oxygen through blood. The more the oxygen travels through your blood the better pump you will get during workout sessions. Iron  also increases the strength of muscle cells by serving them with oxygen.The proper circulation of oxygen in our body contribute to better body functioning.


Sprouts also contain manganese which is an important mineral for sex hormone both for males as well as females. Many people are going through hormonal imbalance , adding sprouts to there diet will help in keeping the hormones in balance.


Sprouts are low in calories and high in nutrition . Adding it to your diet will provides with tons of benefits. It promotes healthy heart,good digestion,brain functioning and hormonal balance.
Keeping all this in mind I suggest you to add it to your diet.



Lets break down the question into parts,


  What is the difference between whey protein and a mass gainer?

Mass gainer contains larger amounts of carbohydrates and fats that boost your calorie intake. Mass Gainers are used for muscle recovery & muscle growth. However mass gainers high amounts of sugar also but some Good mass gainers available in the market may contain non sugar complex carbohydrates for prolonged energy supply.Mass gainers also have protein in them. A regular mass gainer available in the market may supply you with roughly 20 to 30% of protein .

Whey protein powders contains to the least 60% protein and to the most 90% protein. The remaining constituents of whey protein are carbs and other micronutrients such as glutamine, BCAA,creatine etc.

What to take ? Whey protein or mass gainer ?

First lets discuss what are your body goals ?

Do you want to gain or Do you want to loose weight ?

If you want to gain weight/muscle !

If someone is a hard gainer or someone who doesn’t gain weight easily and wants to build a good amount of muscle mass, then mass gainer would be suitable for him ,However consuming weight gainer will also add a significant amount of fat to your body. But If one wants to make gains with controlled body fat percentage, whey protein would probably be a better option . Alternately, you can also use both weight gainer and whey protein to avoid gaining too much fat.

If you want to loose weight/fat !

If someone has already built sufficient muscle mass and wants to cut down the belly and buttock fat, then whey protein would be suitable as it would help the body to retain the muscles already gained. Having good protein intake during cutting prevents the body to go into catabolic state i.e when the body starts using muscles as a energy source.Whey protein will help you in maintaining your hard earned muscles by fueling your muscles with protein.


Whey protein is suitable for both bulking and cutting phase. It’s just that some people prefer using mass gainer for bulking purposes as it is easier to drink a shake rather than consuming real foods while some people (who gain weight easily such as mesomorphs and endomorphs) use only whey protein to build mass to avoid getting those unwanted fat on body.


Caffeine is a drug that stimulates our central nervous system. It is used in medicines and is also found in coffee, green tea and other caffeinated drinks available in the market. Caffeine is the most widely used substance in the world and has lots of health benefits.

Benefits of consuming caffeine.

1. Increases concentration and focus
Caffeine can increase the concentration and mental focus. Studies have shown that caffeine gets into the brain within 15 minutes of its consumption and act as a stimulant to the central nervous system increasing the mental performance , alertness and concentration.

2. Prevents Throat ,mouth ,liver and skin cancer
Recent studies have shown that consumption of caffeine in moderation reduces the risk of various cancer.

3. Boost long term memory
Caffeine acts as a stimulant to our brain's nervous system. Caffeine blocks the adenosine molecule preventing it to stop the function of hormone named norepinephrine which is responsible for showing positive effects on memory. Numerous studies have shown that consumption of caffeine in the range 200-225 mg/day leads to better long term memory of the subject.

4. Weight loss
Caffeine increases the metabolic rate of individual , The higher the metabolic rate the easier it is to lose weight.

5. Reduce the risk of erectile dysfunction
Studies show men who drink 2-3 cups of coffee a day can reduce the odds of having an erectile dysfunction.

6. Increase athletic performance and stamina.
Check the main constituents of pre workout available in the market, It is caffeine and green extracts.Caffeine increases the blood flow and focus helping the body during intense workout sessions.

Recommended dosage : Less than 300mg per day
Everything in excess is bad for health, If we consume caffeine above the recommended dosage it will have side effects and the same are discussed below.

Side effects of caffeine

1. Upset stomach
Coffee is acidic in nature and can cause abdominal cramping and irritation in the lining of stomach.

2. Nervousness
High dosage of caffeine lead to jittery effects which are similar to panic and feeling that something is wrong.

3. Anxiety/ stress
Caffeine increases the blood pressure, heart rate and stress levels of an individual. High dosage of caffeine increases the cortisol levels in blood.

4. Sleeping trouble and insomnia

Caffeine increases the alertness , Even if you drink coffee at 6-7pm ,you will have hard time sleeping at night . Excess of caffeine will effect your body clock leading to reduction in sleep time.Good sleep is necessary for healthy brain function.


What is vascularity ?

Vascularity is a condition in body when your veins becomes highly visible and prominent. You may have seen your fellow gym partners who are highly vascular but you are not. Maybe its because of his genetics, Yes genetics play a great role in vascularity but there are many ways to achieve your vascularity.

How to increase vascularity ?

Reduce Body fat and get lean

This is the most important factor if you want to achieve those veins, Your body fat is stored just under your skin and it is what prevents your veins to pop out or get visible.
To reduce fat you should be in a calorific deficit , For a healthy cutting the recommended calorie deficit should be 300-500 calories of your daily calorie consumption. Lowering the body fat will make the skin thinner and will get you visible veins.

Build muscle

The more the muscle ,the more blood it require.Building muscle with proper exercise and diet will force the body to expand the blood vessels to enable it for transfering extra blood required for newly built muscle cells.

Do your cardio

Cardio helps in fat loss,lowering down your body fat stores. As we know cardio is exercise for our heart. The more we do cardio the more blood will flow to the muscles. Cardio also promotes the building of new capillaries due to increase need of blood by muscle. By adding cardio to your routine will effectively promote the flow of blood to muscles and increase your vascularity.

Go for the pump

Go for the pump by training your body with high intensity and heavy weights. The more the pump the more amount of blood will flow through the veins.


'Ashwagandha' is one of the most important herb in Ayurveda. Since years it has been used as a form of alternative medicine.

It is used to reduce stress, longevity and increase energy levels.In Sanskrit,Ashwagandha means "the smell of a horse," indicating that the herb imparts the vigor and strength of a stallion,and has traditionally been prescribed to help people.

If you are suffering from stress,fatigue, lack of energy, difficulty in concentrating or low sex drive, We recommend you to check down the benefits of this powerful herb

1. Reduce Stress levels and depression
Cortisol is a stress hormone which is released by adrenal gland in response to stress or in case of low sugar levels. Increase in cortisol leads to higher blood sugar level and fat storage.

Studies have found that Ashwagandha helps in reducing your cortisol levels which in turn reduce the stress level. Higher Stress level further leads to depression.

2. Better sleep
In todays busy life people are going through lot of stress which leads to lack of sleep. Reducing the stress levels ashwagandha benefits the human body with quality sleep.

3. Increase in testosterone and sexual drive
Ashwagandha has powerful effects on the testosterone levels of males. Males consuming ashwagandha have witnessed increase in the testosterone levels along with increase in sperm count and motility.

4. Increase in strength and muscle mass.
Ashwagandha helps in gaining muscle and strength. It is also helpful in reducing the fat.

5. Better brain function
Ashwagandha was traditionally used in ancient times to boost memory. Due to its antioxidant property, it acts as shield for nerve cells against free radicals. It has been found through studies that ashwagandha prevents memory/brain function issues.

6. Reduce cholesterol levels
Ashwagandha can help people in lowering cholesterol levels. It lowers the bad cholesterol in the body. The lowering of cholesterol levels lead to a healthy heart and better/efficient cardio vascular function.

Ashwagandha comes in both powder form as well as in capsule. The daily recommendation of ashwagandha may vary from 500-1000mg per day. It is best to take ashwagandha before bed either with water or with milk.


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“Respect your body. It’s the only one you get.” My fitness journey started in 2015 when i completed my graduation, I was an underweight guy with a weight of 49 Kg and standing 5ft 10inch. Before 2015 for almost 5 years I was taking medicines on daily basis due to tapeworm in my brain which, the continuous consumption of medicine made my liver weak and this effected my growth. After finishing my degree ,I finally decided that I need to fix myself. Then I started working out and it changed my life. I didn't wanted to go to gym as i was skinny guy and lacked confidence, So I started with home workout (push ups pull ups) . I red articles, magazines, videos just to learn how to grow. In just 8 months without any coach or nutritionist I gained 20 Kg. This boosted my confidence a lot. Now Today I weigh 73 Kg a fit lean guy with max for Deadlifts: 330 lbs (2 Reps) Squat: 242 lbs (6 Reps) Bench: 209 lbs (6 Reps) I am still learning a lot and want to share what I have learned during my fitness journey. Lets learn and grow together.- love and peace

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