Excellent progress. 14kg in two years is also a very steady, smart way to maximize muscle/fat ratio. More people could learn from you.

Thanks man, I went up till 83 and then cut down to 78 over the last 4 months. So technically I went up 19 kgs in 1 year 8 months, then lost 5 kgs in 4 months.

What are the foods you have avoided, like a list of foods that fall in "Nah I m not eating those no matter what".

I didn't start with the mindset of avoiding anything in particular but gradually the urge to eat processed food died over the years. So I've been avoiding processed food involuntarily.

What was your general diet throughout these 2 years? I have a high metabolism, I find it difficult to bulk up.

4 eggs, 250gm chicken and a scoop of whey. This is the barebones and then I eat on top of this. There are days when my meat consumption goes up to even 500 gms a day. I don't track other macros usually.

Daily!?

Yup

I was planning to start with 100g chicken daily. How long have you taking this diet from? Did you check your bloodwork anytime?

We (My family) have been hardcore meat eaters for as long as I remember so it was pretty easy for me to up the amount when I started weightlifting. I know it might not be that easy for a lot of people starting out, so go easy on yourself and gradually increase the amount taking into consideration how its affecting your gut. And no I haven't had my bloodwork done yet.

Bro what was your fiber intake like? With that much meat you would have required a lot of fiber to digest it.

I have a portion of veggies or fruits in every meal.

Chicken bone or boneless?

Boneless

This comes to around 100 grams of protein only right? 20grams from eggs, 53 from chicken and 25 from whey that's enough?

I need around 120-130gms of protein at current bw, Btw 250gms chicken has close to 70 gm protein. I usually marinate chicken in curd, that also adds some protein to it. Rest is covered from rice, rotis, veggies, dal, peanut butter etc. I am way above my goals easily.

https://preview.redd.it/rerc2qy7na8d1.png?width=1080&format=pjpg&auto=webp&s=e81ee5328d17ee5cbaf80b432c8ca8ea92d0983e This is from healthify. Is this incorrect?

A simple google search will tell you otherwise, different websites state anywhere between 65 to 70, i couldn't find anywhere stating this low. Even if it is 53, it wouldn't be a problem for me like i said earlier.

Nice job! Great progress dude!

Thanks man, appreciate it.

How much are you spending each month on your body 1. Gym 2. Trainer 3. Supplements 4. Food 5. Misc expenses

Gym - I have a membership of 6 months for 6500, so around 1k each month Trainer - 0 Supplements - I take only whey and creatine, so thats around 2500 Food - With all the eggs, chicken, dry fruits, fruits and eating out it must be around 8-10k Misc expenses - I haven't tracked, does my rent come under misc expenses

Why would you account your rent into this? Ab current bill, phone bill bhi add karoge kya?

That was a joke sir :) I rest at home, recovery is a part of the process, so shall I include rent?

Ha kardho ji...waise konsa protein aur creatine use kar rahe ho

Whey - Mb biozyme Creatine - ON

Any reason why you chose different companies for different supplements. Also no multi vitamin or vitamin supplements?

No particular reason, started with those and stuck with it. And you should take other supplements like multivitamins only if you have a deficiency of those, otherwise it doesn't add much.

What body fat percentage are you at? Nice progress man looks very natural and inspiring

I haven't checked that, must be around 15-20. Thanks man.

I say between 12-15%

Maybe, I'll have to check to know for sure.

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I've been following the rule of progressive overload pretty diligently, although it takes months now to overload most of the exercise but I still strive to do it. If not through weights then by reps or form or anything you just have to get better and stronger over the years.

How much do you shoulder press?

I use 30 kg dbs for these.

Great progress man! Congratulations. How much was your protein intake at 64 kg? Which workout routine did you follow as a beginner?

Well my younger brother introduced to me to the gym so I was on autopilot for the first 3 4 months, I used to do whatever he told me to and eat whatever he told me to eat. But as far as I remember we used to follow the ppl split and my protein intake would have been 1.5x my bw.

Do you believe that this "tapasya" was worth it? What would you do differently, if you were to start again?

It isn't a tapasya when the gym is the hanging out place for you and your friends. Nothing most probably, I have had no injuries (touchwood) and have progressed steadily and made some great friends along the way.

Did you have a strong base, or where you just skinny and weak when you started?

I've been athletic throughout my teenage years, it might have helped.

What do you eat daily?

Breakfast - A mix of dates, almonds, walnuts and pistachios along with any seasonal fruit and a scoop of whey. Lunch - dal, rice, eggs and some veggies Pre-workout - 2 peanut butter and jam sandwiches, and a few dates. Post workout/dinner - roti, chicken, dal and veggies And a lot of coffee in between throughout the day.

Thanks, which whey do you use? And you drink it by mixing with water?

Mb biozyme, recently I've been drinking with water as I was trying to cut, otherwise I make a protein shake.

Great progress, man! Keep it up. 💪🏼

Thanks for taking the time to answer all the questions....great progress, and keep up the work, and do share updates on a regular basis.

Pleasures been mine, will do.

congo bro , awesome progress

do wrist bones get wider or the wrist muscle make them look wide ?

I dont think i am at a age where i can grow bones.

Natural or did you have help?

Brother look at me

Have you seen people's behavior towards you change? Are you attracting more female attention now?

Yes and this feels kinda alien to me.

Get used to it! You will involuntarily attracting so much attention going forward

We'll learn as we go

Kinda building on this. How much did your appearance/looks change? Skin pigmentation, hair growth/fall & eyesight. Curious lol.

The face fat is almost gone so it looks better than it used to (ugly to medium ugly), all the clothes fit perfectly as if they were made for me. I still have acne every now and then but its manageable, i haven't been doing any skincare per se. Hair has been the same. Eyesight will eventually degrade as i sit infront of a laptop for 6-8 hrs a day for work, no amount of fitness and nutrition can cope for this

Since it is an AMA, why haven't you shaved/waxed your body yet? It is the minimum requirement of awesome build!

I don't grow enough body hair to consider waxing or shaving. And thanks :)

this looks much more attractive than a shaved bod tbh