How To Cook & Eat Home-Cooked Meals To Lose Fat And/Or Build Muscle (Busy Bachelors POV) - w/ Gaurav

what's your most controversial hoty around eating healthy hot the moment we start recording a accent CH how much weight have you dropped already 23 kgs to be precise I'm naan Panda and in this episode featured not expert is gorov Kanna gorov is a not expert at eating home-cooked healthy food for really long periods of time without getting bored for someone who's trying to lose weight it's not the best idea to drink any juice at all it's called the 4-Hour Body and there's just five Simple Rules we go with the exact plan of action you can follow to cook and eat super time efficient and low effort meals at home with G of covering meal prep ideas for men trying to lose weight and myself covering how to eat to build muscle we also touched on how we work out as people that are not gym raps

work out as people that are not gym raps for losing weight or gaining muscle weight and that's about there was no rice that helped a lot just because I'm from Bengal and I love my rice I usually always have a Reas a little bit I just can't help it in keeping with that theme of learning from somebody that's just two steps ahead of us instead of an expert my goal with this episode is to tact in with God to share how easy it is for bachelor men around the world to cook and eat healthy food in line with their fitness goals whether it is to lose fat or gain muscle or bones this is The Ready Set do podcast and to support it subscribe on YouTube and your

it subscribe on YouTube and your favorite podcast apps there are links in the description for more directories to support me and now without any further Ado my friends here's gorov Welcome to The Ready Set du podcast where we learn from journeys of not experts who are just two steps ahead of us W I dropped myor this that was recorded G welcome thank you thank you what's up um glad to have you here to kick us off do you want to share one of your more controversial hot takes around um be it cooking or you know eating healthy or living healthy what's your most controversial hot a hit us but now I think I feel the moment uh we we started recording our accent change but uh yeah I did but uh that's I

change but uh yeah I did but uh that's I think the hot thing for me has around all this has been that eating healthy every day is absolute according to me some for someone like me and the most uh common mind it's not really possible for them to eat healthy every day and because obviously and they days when you want to go with friends you want to do you want a party and those kind of things things I don't think it's really possible that way but H obviously the major chunk that you eat throughout should be healthy that's really good for you especially if you're trying to lose weight um but yeah it's uh it's not Impe yeah I think that's a good call out and speaking of weight loss I know you've been on a bit

weight loss I know you've been on a bit of a journey yourself and I don't like I know you told me but I forget if it's you've dropped was it 10 15 kgs how much weight have you dropped already 23 kgs to be precise wow okay and um in how long and in how long uh on and off over a period of I think um a couple of years honestly um there were there were days where I would just stop and then there are days when I'm absolutely uh in and all about so those days and everything in total yeah roughly around two days didn't you have very didn't you very recently have a much bigger Purge where

recently have a much bigger Purge where you were I think you showed me a picture that was very recent in which you just look like a different human all together and if you if that's okay with you we will put it up yeah we will we will I'll share it with you but uh how long ago was that that's that's roughly around a couple couple only that's when I started I guess yeah and I was just and I'm sure our listeners or viewers will also be shocked to see that picture it's yeah like I said it's like you're just a completely different human so can you talk us through kind of that Journey itself what um maybe start with what made you finally take the leap that

made you finally take the leap that enough is enough I need this to change this is not acceptable for me anymore and then uh how did you follow up through all of this time and you know are continuing to um get in better shape and healthier you know so can you walk us through that yeah this so basically this sounds very filmy when I they tell this to someone and it's it so sounds like it's a story cooked up story and has all Masala in it but you know what actually triggered me not everyone calling me fat not everyone just saying no I have become unhealthy oh you're not exercising those kinds of things because you know me for some I don't know almost 20 years now I believe and uh you would

20 years now I believe and uh you would also say this is not how you used to be and everyone would find that including yeah what actually triggered was one day when when I and I couldn't go down toy my showes very well and I was I tried and I did it and I was trying to tie my shoelaces and when I got up I wasting and I was like a sports person kind of a guy right I was like always playing yeah yeah I'm pretty sure in in 11th grade you were yeah you were what was it called yeah and what was the award's name yeah allrounder sports star something yeah yeah yeah all of a sudden one day I'm going

yeah all of a sudden one day I'm going to and I can't my shoes that's majorly what kind of triggered it and I was like okay can't really be um this unhealthy I guess so I honestly started off with that I was like okay and then I went to my sister who has actually lost uh some 30 kgs twice in her life and separately at different junctures in her life she's lost 30 kgs wow once J had marriage when everyone's like good kind lose weight journey and then she was like she got tment and after the pregnancy she got a lot of weight and then she took it as uh her own project of getting back to um the right kind of nutrition and looking well like so that was that was kind of one

like so that was that was kind of one thing that I want I got a little inspired by and simultaneously we had a closest friend whoh all a sudden in the last 3 four years has become a a a fitness freak I would say uh trying to yeah I think that some yeah he's just gone crazy yeah so those things were majorly were uh inspiring and the first thing I did was I went to I was like what am I supposed to do because uh I think I'm some 110 kgs now I have no idea when this happened how this happened uh how I didn't really care or how I didn't notice and uh how I didn't really get on a way scared before this so that that pin so much that I didn't really know a real real because when you

then you have to do this in and out every day for you no number of days that you can stop this to yeah what what was with all of armed with all of this information what was the first thing that you did ke where do I start with as you said because it is very overwhelming there's a lot of information out there um how did you kind of start to so the first thing was that I and then I was told just take one day at a time there is no other or better way to get I get better at it just do what you're doing every day and that's the only way and honestly that's all I did I

only way and honestly that's all I did I didn't really feel and obviously the first few PS were a little easier because I think there was some water weight whatever you call it it was easier and then that was motivating so I think the first first uh couple of weeks I start I saw some 3 4 kgs just going down randomly I have no idea what I did whether it was a diet or I have no idea what I did but that just happened and then I was like oh wow so this feels good when you see results and then all of a sudden for one and a half month I lost some 1 kg I was like what the hell this is like too

mucho and what were you doing for those one and a half months were you just working out and not hadn't changed your eating habits as much or what was the things that you were doing in that time no I was was doing I would say probably I was not eating the best uh in the best uh manner that I was supposed to where you're supposed to count each of your calories etc etc in the beginning that is not something that I was doing uh one of our friends was getting married uh you know who and uh I wanted to look slightly better in that wedding I guess so I was like okay so I'll take and it was like in 3 months or so so I just

was like in 3 months or so so I just wanted to take that as a a liver which would really really push me or pull me uh rather uh to to the journey that I'm actually trying to get to rather to the destination that I'm trying to get to right so I just took that as a Target as obviously in fact my results were better also I fell sick in between I remember remember I it was it was tough also but yeah it was not just food it was was regular exercise it was eating right at home I guess it's easier being home and eating healthier so but anything that I go and eat outside even if it is a plate of D is slightly less un it's likly less healthy than what my mom would cook at home that I can tell you so B basics

and me lose some six kgs but eventually I realize this is not very consistent you can't really lose weight eventually so from 110 to 105 was just regular eating and I thought eventually this is how it's going to be but then your body also gets accustomed to it right where right you're like okay you're exercising then your Muses are like like okay then you stop losing weight your muscles can just take it so then it got stagnated for for some while and then there was a drastic drop of another 5 real quick were you tracking calories this time when it when the change stopped or when you plateaued or you weren't it wasn't it wasn't and I should have I realized I should have breakfast skip randomly I would have my lunch and then uh I I throughout the day work till

then uh I I throughout the day work till from 8:30 in the morning to 8:30 at night and I would go to the gym at 9:00 and work out till 12:00 and then the funny bit was that when you come back by 12 you start feeling hungry again and then you're eating at 12:00 at night it does not help you lose weight and then probably the worst yeah cuz then your sleep suffers um there's obviously all those extra calories that you didn't even even need your digestion suffers majorly because you can't really eat and sleep in the next one hour your body in general which is breached very often requires some 3 hours before sleep for your food to digest and everything right you can't sleep and your stomach can't be working basically if you eating

can't be working basically if you eating and sleeping you're not at rest body how are you at rest exactly how are you at rest one of your biggest probably but yeah so your stomach is continuously churning around that so that cannot work out so this also I did and that is what I realized thata timings are also crucial of eating eating is not just eating right eating at the right time uh uh be very consistent about what you're eating uh your the break of each of the the nutrition that you are your body is taking is supposed to be useful as your journey proceeded um were there any so it sounded like you once you were able to find out this is The Sweet Spot um

to find out this is The Sweet Spot um were you just kind of just continuing to do what you were doing for the most part or were there any other speed bumps or hurdles along the way that you had to face once you got closer to that 90 90ish Mark or after you dropped around 10 15 kg or is it really just the same I think no yeah it was of course as far as losing weight is concerned after slow down it does not seem down it does slow down it does not seem very quick but our body keeps on getting better that way or does we losing weight does not necessarily mean it's a good thing and not losing weight does not necessarily mean it's a bad thing I'm sure there are a lot of people who see

sure there are a lot of people who see this uh who now that it's all over social media some guys are preaching it already on Instagram and all those things people say this very often nowadays at least everything around my Instagram feed says this that your muscle is heavier than the fat that you lose so when you lose a lot of muscle you lose a lot of weight so that's not the uh ideal situation where you're losing weight and you're happy on the other hand the fat uh the fat on the other hand when you lose it's slightly lighter so uh often when you're gaining muscle and losing fat simultaneously there is no change in your body weight majorly right and then you get it's called body recomposition for that

called body recomposition for that reason I think right I my sister disheartened saying dude I'm working out I'm eating R I'm having like the best of supplements that's required what where am I going there something and honestly the beginning I was not even taking any supplements actually I was not taking any protein separately I was just I was not calculating my protein it was just food I had no idea it's so important for someone to know that your is supposed to this this amount of protein this amount of Cs this amount of offage etc etc right like I think people don't emphasize that at all but this is something that's really required because initially I would tell you in the beginning of my journey I would s i I had lost weight I would I uh uh was very happy about the fact that I

uh was very happy about the fact that I become thinner from what I used to be but trust me there was no muscle that was showing on my body right right you often even when you're fat you see a little bit of biceps coming off out so I was like okay that's not happening where am I going wrong and that's when I realize okay you really have to calculate your protein also you really have to calculate the rest of things also you really have to have grams of protein however so then how do you fulfill that that's when you have to turn to you can't have like 100 g of protein by a chicken all day and every day for that matter one day maybe you can manage two days you can sustainable cannot it's not sustainable at all so then uh I felt that's when I turned to

then uh I felt that's when I turned to way I was like okay I'll have I I would calculate the 50 g of protein coming out of way some 40 70 g of protein the chicken that I the veggies that I'm eating what is the that comes out of it uh so this entire calculation majorly was something that I had to do completely to be where I am right now I'm sure I'm not at my best but at least much better than what I much closer to it yeah for sure you're closer to it than you were 23 kilos ago right we'll put it that way so any day so yeah that's really cool really appreciate you sharing your kind of Journey with that and you know that it's just everybody

and you know that it's just everybody has their own I feel like for some people that can look like dropping an amount in whatever 3 months for instance like it's just way more aggressive but I think what jumps out to me about your journey is that you just really took your time with it and you were living life still um and you didn't just kind of give everything up stop having social time with your friends stop eating out completely blah blah just to achieve that so I like that you've shown that you can do both you can just exist normally and lead a like General Normal Life while still over a period of time continuing to lose and get you know healthier so it really it's a marathon and not a Sprint like how some people treat it to be although it can be Sprint as well and um with that I kind of want

as well and um with that I kind of want to segue to just this resource that I've had um on the back of my mind and have been wanting to share actually for a while so this is Tim feris is uh he calls it the 4our body yeah so it's from his book it's called the 4our body and there's just five simple rules and um I just want to go through these so rule one is Avoid White stue carbohydrates so basically what he's saying is um if if it looks white just don't eat it it's as simple as that so that includes bread pasta rice potatoes and greens if you have to ask don't eat it I think that's a really good classification some people

a really good classification some people are like when I make past becomes red sauce right so is that okay um and then yeah he says eat the same few meals over and over again which will be all of the next segment here that we'll be getting into so really excited to do that um and he says especially for breakfast and lunch you already do this you're just picking new default meals which I think is very interesting um three I think is kind of a bit of a hot take for me he says don't drink calories so I'm not actually entirely sure and obviously neither of us are even pretending to be experts here but I'm actually not sure why he said that I think he meant probably just soda and juice stuff like that what's your take on this I think I have a bit

your take on this I think I have a bit small bit of a take on this don't drink bit uh uh so I'm not next Point anyway uh says don't eat fruits but I don't know why he says don't eat fruits that I don't really understand but don't drink calories I understand better because yeah what why do you think yeah I feel it's not just the soda that you're talking of because soda has Alternatives here and there across the world where people are aware okay soda is going to make me fat because it has this this amount of sugar yeah whatever whenever they drinking it or not drinking it they are conscious about it and they know what they're doing right yeah also there di Diet Coke

doing right yeah also there di Diet Coke and all of that zero calorie options also Diet Coke is zero calorie exactly so when it's zero calorie people feel a okay it's fine but that also bloats you to be precise it you it doesn't make you it bloats you it's not the best for your body but that's not what I was coming at was drinking juices so people they alternate to obviously across India especially people uh or rather the world people feel oh I had juice so uh that's going to be healthy let's have fruits it's going to be healthy healthy uh fruits I'll come to when we go to the next point but juices the problem is when you drink juice it's it it it's

when you drink juice it's it it it's easier to digest it mixes with your blood quickly your blood sugar levels rise quicker right and that's what it actually leads to gaining weight so for someone who's trying to lose weight it's not the best idea to drink any kind of juice at all you should eat fruit because it has fiber content it has this fructose that people require uh obviously you're not supposed to have too many fruits or either when you're uh uh losing weight in particular but uh yeah like it's not just drinking calories for me also includes juices which is not healthy all for anyone true it's just jues love the f bomb there um so and I think for the don't eat fruit what he's referring to gorov is if you look here he says the above

is if you look here he says the above outline is enough to lose 20 in a month drop two clothing sizes so he's going for really aggressive Cuts here and I think that's why he has don't eat fruit because as he says his fructose becomes glycerol phosphate which is just more body fat more or less so what you I guess you're both seeing kind of the same things where if you have a longer time yeah sorry yes no and it's suggested it's always suggested as far as I know it's always suggested for someone who wants to uh lose weight should have just one fruit in a day that should just be one fruit not more than that so if you want to like lose weight like crazy then I'm sure not eating

like crazy then I'm sure not eating fruit is the next option yeah yeah so I think that's the distinction here where he's yeah the literally 20 pounds in a month is just absurd to me I mean that just feels unreal but apparently this is work yeah yeah but this works apparently and like he has a whole website and a lot of literally thousands of people that have benefited hon and I think the last yeah sorry sorry go ahead I think it's okay for anyone no no no no I think that was another hot take loading so why don't don't you I feel obviously these crash coures can never be sustainable in your body you lose the 9 kgs whatever the suggestion is you want to there is no

suggestion is you want to there is no way that it can you can sustain with that those 9 CS will come back as quick as you lost that's my it 68 KS thing work I didn't I couldn't sustain it sounds very uh I don't know unhealthy to me in a way and uh I feel it's not even a good idea it's there is no way at all for me that I can uh not eat anything at all for one month I would quit% of the people who try to do this I can assure you would lose or not stop doing the entirety of it in 15 days they would I think if you yeah I think

they would I think if you yeah I think if we had finished you had you would have probably had a different should take here because rule five is literally take one day off per week and go nuts so I think that's exactly what you were referring to if you do have that one day to look forward to I think again you're probably right you probably way more experienced with this stuff than I am so probably happy to defer to your uh take there but on the outset having heard him talk about it for actually just a lot of times and like again like there's a whole website where he shows pictures back and forth of people um it it definitely works my the thing you're right about probably is how do you

right about probably is how do you prevent yourself from slipping back to your old habits obviously this doesn't fix that there is no fix to that that just comes from within and if you don't have it you're just screwed I guess and so I really the my goal with sharing this stuff was just to set the context for kind of what we're going to talk about next year which is that yeah like the whole point of um me asking you or inviting you as a guest here was to share specifically the things you did in terms of eating so as you said you were not eating out that was one of your biggest pillars can you talk us through a day or maybe like one or two days of

a day or maybe like one or two days of what it is that you were eating how you were approaching your meals let's say it's like whatever 8:00 a.m. you just woke up you know in in your mind you have your goal to today I'm going to eat healthy today I'm not going to um put my body put garbage in my body and make it bigger and fattier so how do you yeah just talk us through your entire kind of day when it comes to meal prepping cooking and any of those uh related spheres okay yeah so for me in particular I was obviously trying to lose weight this is not the best way to do it for people who who are probably

do it for people who who are probably like you were probably lean and just want to gain muscle that's not the best and we'll be covering that we'll be and we'll be covering that exactly that thing after this section where you will after once you're done we will also be going to that so yeah that's a great talk so that I that I have no idea how that works because I've never been there but uh for me it was a day would always start with say early morning I get up at say 7:30 8ish the first few things that I uh put in my body is going to be just a glass of water probably and I think the best thing to do when start off your day

best thing to do when start off your day is with a lot of water um M I believe that is something that after a while only water is something that you really have to consciously drink make sure you're consuming because that's the most easy easy to miss out on so I started of my day by consuming say half a liter of water I I iort that a lot uh but then yeah as far as eating is concerned I would just have a little say four walnuts for four the rule I was like four dates four walnuts and four almonds and start off okay maybe a banana here and there but banana before working out put uh I don't know give me a lot of acidity so I avoided banana that if anyone is comfortable they can always consum b along with this this

always consum b along with this this basically would give me some kind of energy before I started working out otherwise I would feel really really low I working out I didn't have the energy to lift weights and I would lift heavy weights I uh didn't really so you worked out in the mornings almost exclusively is that right majorly yes majorly yes that's how my my routine had become along with one of my Flack mides that I was living with my our Flack mate and my friend who was this that we talking about yeah he kind of pushed me Bish majorly pushed me to have a morning routine I was I was I didn't I'm not really a morning person for that matter he is and he majorly pushed me to

to just come and call call me and like were together and this routine I would like I we would really it's really easy having one person doing the same thing with you you know that's true your accountability Buddy goes such a long way with this stuff it just helps here and there he would not eat I would keep things ready for him he would wake me up those things they they work very well so just having one more person is easy but then not everyone has a friend doing it that but also you can also just virtually have an accountability buddy right like you can have a friend call you to wake you up we did that also we you to wake you up we did that also I would I was lucky enough to be around home so I would come back

to be around home so I would come back home to eat so we had a cook who would cook for us lucky enough to have a cook also so there was a cook who would cook for us and we would eat regular meals there was no diet meals lunch exactly potions were calculated so because we needed protein we would make sure there was a lot of chicken for us uh not yet again this is not measured protein huh this is uh basic a lot of chicken for sure a lot of veggies for sure so these two and then a little bit of rice so anything that was being cooked was in key we would put a

being cooked was in key we would put a little bit of key in their ice also and yeah veggies would could be anything anything anything that's high in fiber broccoli broccoli cauliflower maybe cabbage if you have to beans beans times you would add some paneer in it for extra protein so we would saute the vegetables with paneer okay mushrooms maybe so whatever can add flavor that you like you just eat things that you like and try to make a healthy fre it is what I feel that's the best of living your life because if it's very very important to kind of eat the same or similar things for six or seven days of your week and at the same time as important it is it's as difficult also so then you really have to have those kind of tweaks here and there so that uh

kind of tweaks here and there so that uh uh things are continuously right for you I am low with my willpower I could be do with my dedication whatever you call it but if you like put in the right things in front of me to eat I would happily eat it as far as long as I like eating so then just make the right tweaks towards healthy and unhealthy and at home you can do that uh so that's what we did we uh reduce the portions of her I so that was lunch okay that was lunch and uh after that dinner was nothing actually after uh that if in the evening

actually after uh that if in the evening we uh wanted to eat something would be one one fruit and uh uh a glass of milk eventually when we switched to way we would add way protein to the milk itself so that would consists of some 50 g of way protein that we would 50 g of protein that we consume so that's like uh that would fulfill our protein requirements also and then you don't uh it's your stomach is not struggling digestion at night also and one more thing was the goal yeah go ahead sorry yeah so one more thing that we made sure was that we would complete our 10 to 15,000 steps we would not do cardio let me mention I have 5 KS like this I have I did not do cardio I was not walking on

I did not do cardio I was not walking on the treadmill I was not running on the treadmill we would uh not very often play sports in this era but uh we would just walk and we would walk make sure that I'm back into office and from office and after whatever before sleeping if whatever we have consumed to basically digest that a little we would walk and we would calculate our steps for sure so that that was like 10 to 15,000 steps every day continuously wow and that was the end of our day wow okay just one real quick follow up on that um I think because of what your weight was if it even if you just assume 100 you

if it even if you just assume 100 you would that means you would need around 200 grams of protein right is that what you were optimizing for roughly I was roughly yes yeah so you get at this time I was somewhere around 95 okay makes sense so yeah even if it is like whatever 180 even if you say 180 um I think the question I have around here is and this is something I struggle with myself so that's why I'm hoping you can share shine some light on this but um you have 50 at night and you said maybe in the morning when with your nuts and if I don't know if you said you were having milk then but basically what you're looking at is a around 120 g proteins in lunch which feels like a lot unless I'm missing so was that just all

unless I'm missing so was that just all coming from the chicken cuz that's that's intense man it was coming just out of the chicken that I would consume and uh and for me I think there's no other alternative fish you can't really you don't really eat in our household I think B I like fish a lot when I moved alone probably I would switch here and there but I would say to towards the end of you know uh uh when I was recently uh towards the end of last year it's very I had a very very strict diet where I would only I would uh uh only and only have chicken sauted vegetables there was no carves I was having I made sure I was not having Roy

having I made sure I was not having Roy rice or okay so uh this is my thing and this is something that I very strongly tell myself and if someone uh wants to lose weight and follows this I can assure that they would lose weight uh by just just foll there are two things absolutely there is no way there things absolutely there is no way that you will not lose weight if you quit on two things one is bread the other is uh um sweets so any kind of sweets and sugar you just should not have and this does by sweet I don't mean fructose I don't mean fruits I mean the regular sugar the the cakes that you having the chocolates you're having the

having the chocolates you're having the and the third thing is packaged food I would just not have that there was no way I and obviously when you grow up are people but that's why I don't mention I got these chips this time cuz now they make protein chips I just figured I'd give these a try they don't taste the best they're okay um the My Thing thing is I really like having something crunchy with my food it's so funny you brought up CH because I don't care for the taste and such I just really like there to be something crunchy with every meal so I was like okay let's do this is a personal thing you know this is a very personal thing probably and additionally when you talk about this number you know you are not trying to lose weight so a pack of chips is not going to do as much harm to your

is not going to do as much harm to your to your body do you do you know of Yuka the app Yuka y u Ka by chance I've heard of it yes so Bas so you know how it works that you just scan any barcode of any food or it can be a shampoo literally any product that has a barcode and it tells you the rating for it if it has any harmful additives yeah so I I was in I harmful additives yeah so I I was in a Costco recently here and I was just trying to I I was just kind of um amused by the concept of protein B I was

amused by the concept of protein B I was like maybe it would make sense to try I scanned all of them like I scanned at least four or five and every single one of them was like it was less than 10 like it was really bad and it said that for about 200 calories you would get 20 grams of protein why would I eat a bar for that you know I I justat stuff that I make at it's l yeah 200 calories is a lot of dead weight especially when you're trying to you know cut down on that it just makes have another this a very I have a very strong

another this a very I have a very strong take to this it does not fill you up H you get it yeah 100% 100% I agree so now it doesn't you just feel like having another one you just feel like having immediately not even I just want to have the next one immediately because it's chocolate flavored it's whatever flavor it tastes yum and you can have like four of those and it will not fill up your stomach and it'll give you some 600 700 uh Gams of protein uh sorry uh of uh calories on the other hand some some just probably 40 g of protein and then you need other 10 things that make you no point doing that according to me I

I feel this is something that this I was talking about my last end of last year where this is something that I was following very strictly no you're good high protein curd is a game changer you you consume some 400 gam of curd a go it fills your stomach like like anything it gives you some 25 gram of protein so the days when I didn't really have want to have a lot of uh protein powders a way protein kind of things or maybe maybe I missed uh the chicken steak here and there I had like something I miss a good just consume that and the probiotics are really good for your gut health also obviously that absolutely it's very good you feel good about it L to everything so regular C also if you're going and having some Greek yogurt kind

going and having some Greek yogurt kind of thing not Greek yogurt exactly but then say probiotic C kind of thing you're having it's not high protein it would still give you some 14in 400 G would give you some 14 g of protein so good for you yeah not bad extra protein is always good something that does not affect your body at all yeah and especially yeah just the benefits of gut health you like you're more cognitively your brain works better your skin looks better it literally affects your entire body in just unreal ways so yeah even the Sim Ferris diet thing that I showed both of them and Brian Johnson's as well both of them had like an entire section on um probiotic food so kimchi sauerkraut all of these things um are really good for and and like I think in India we just have AAR

like I think in India we just have AAR so like maybe somebody can fact check me there but I do think achars have probiotics um so on the other side of the equ here if I were to talk you through um just a day of eating as somebody that wants to build muscle and isn't necessarily as focused on uh cutting weight I think so I want to caveat similar to how you started that this is very personal obviously my goal here is like first of all there are infinite resources out there by actual phds and experts that have covered this at length so my goal here is not to rehash any of that I'm just trying to share what has worked for me um my journey isn't anywhere as um transformative as yours I've only been I've only really actually gained about I

I've only really actually gained about I want to say 10 pounds if 15 if you're being honest 10 15 in around one and a half two years but I I'm happy to at least report that it must have I have no way of knowing this definitively but it must have mostly been all muscle because like my pant sizes and such are the same so maybe that's let me just highlight I'll cut you off and I'll very loudly say gaining 7 kgs of muscle for someone who is lean and is struggling to gain weight with muscle in say one and a half years also is one of the most tough things to do because it's much more easy

things to do because it's much more easy to lose weight than gain muscle I see so I would I would rather shout out for you because I feel that it's like it's a big big achievement like when you say 15 I would I usually have to convert it into and have to understand I'm still it's like half it's just seven 7 kg something like like that but I'm just saying that it's still 6 seven kgs to gain with muscle is a good good good yeah no I'm definitely yeah for sure and kind of as you said there were a lot of parallels when you were talking about I was also like yeah it is just a habit now you know I don't know how to switch that off

know I don't know how to switch that off and now go back to eating or being how I used to be there's just no way for me to do that so definitely related to you saying that as well but yeah so for me um I don't have breakfast which is already a big uh you know deviation from what's suggested normally for people like us um I will have milk I'm just like a big milk stand just can't help it I just really like my milk I'll just have a drom temp like a sociopath but so I'll do that and then my lunch is easily the biggest meal of my day um it's it's

the biggest meal of my day um it's it's normally close to I would say like 2,000 calories at least and all of your points are still true none of it is if it comes out of a packet I can't eat it unless it's these chips which I allow myself every now and then but yeah all of them have to be organic and Whole Foods so to speak so the way I construct meals is the first thing obviously is always optimizing for protein so if you imagine like a circular plate in so I tried measuring the whole calories and grams and all of that it just didn't really work for me and then I found out that I eat the same thing so once you if you

eat the same thing so once you if you measure that once you're just good you kind of have the ballpark of how much you're consuming so the way I like to do it is on a plate at least like the biggest quadrant so if you just make like a random 40° angle or 60° angle I should say it should just be occupied by protein and only what's left on your plate can be other things which are either for me they're always just carbs or veggies so protein is one of um one or various forms of chicken turkey fish um I guess what else is that eggs obviously eggs I just kind of spam all over like given any meal I'm having at least three or four eggs just like that either boiled or fried normally boiled

either boiled or fried normally boiled for the most part and whatever's then left so obviously this is like a gargantuan portion of protein like I'm normally just full just from that but just because I'm from Bengal and I love my rice I usually always have at least a little bit of rice it I just can't help it I just love it and then for veggies I'll either do avocado or uh you get this thing in the US which is really convenient actually I don't know why they don't do that in India but you get like this um kind of it's it comes out of a packet I guess but it's not processed it's literally just cauliflower carrots and broccoli and

cauliflower carrots and broccoli and there's like a yellow carrot thingy in there as well I've ukar it it's just actually all just those things there's no preservative there's nothing else um I really like those cuz I you know I just with having veggies so when all of them kind of come together like that I'm like okay fine you know I can have that so that's lunch and then the other type of lunch I'll do is just basically like a soup thingy so I'll start with boiling water and I'll throw in pretty much any Seafood that I can find so shrimp sometimes I literally just throw in Salmon uh fillets and then uh just stuff like sometimes you get scallops and all of that so I'll throw that in they'll boil and I throw all of my veggies in

boil and I throw all of my veggies in they'll boil and you get coconut milk here I'm sure you get that anywhere and then if you add coconut milk and if you add just some spices it literally becomes like a th Curry essentially in in principle and it's just again pure there's almost no carbs in there so I'll have that either with like very little rice just enough to just you know dip it basically and then the most like 80% of those calories will come directly from that giant soup thingy so that's usually lunch and then the I guess the third biggest type of lunches again Indian right love my chicken curries just I could literally eat it every single day um so I I'll make that and again the

um so I I'll make that and again the trick there is to make sure that you have very little rice and you're basically just having pure gravy essentially and chicken right cuz it's a very slippery slope you can get really carried away and next thing you know you've had half a plate of rice and you regret Your Existence so that used to happen all the time but now I've just H like I found a sweet spot where yeah just no rice you can I can treat myself to having as much of the actual Curry that I as much as I can it's just onions right it's not that bad so that's the three broad lunches that I make it's one or more of these every single day and then for dinner it will honestly just be

then for dinner it will honestly just be a version of that the only change is that it's slightly lesser so it's not normally 2,000 calories cuz that's a lot and basically the carb component is just half so if I was having like half a cup of rice now it's 1/4 right um if it's what what if I was having just like one naan because you get prepackaged Nan here I don't like that but sometimes you just have to oh and actually I just remember you get this other thing here where they make like roties but of egg whites so it's an egg white Roy isn't that crazy I was actually thinking about why this is not a thing in India right yeah yeah right and good we should I

yeah yeah right and good we should I mean I'm sure somebody out there is like working on this already but you know literally this needs to be a thing is then how fresh is it I am I because of course course as how fresh is that like is it fresh yeah yeah I mean it you can keep it in the fridge and it doesn't go bad for like 7 days and I've Yuka it and Yuka also says it's like I think it was more than 80 or something which as far as I'm concerned I'm happy to eat it for the rest of my life cuz you know how so the thing with yukai is it's really

thing with yukai is it's really stringent so even if there's a single criteria missed your score will literally straight away drop to 30 or something so when it says 80 you know that okay this is actually good and like you know worth eating so I'll do that instead of whatever rice or something just make like a taco or something just throw in all of my meat whatever sort of meat it is um whatever veggies one or two that will fit it just becomes really fat doesn't even close cuz they're like really small and then yeah I'll just kind of nibble through that and that's dinner sometimes when I'm still a little hungry I'll just have another like half a glass of milk before bed just because I'm sorry I can't tell so that's just a day of eating last yeah last I

day of eating last yeah last I calculated I got I get pretty close to 180 g protein easily by doing this the thing I will say the change that I'm trying to make somewhat is incorporating more protein based snacks throughout the day because I just feel like there's definitely a crash when you have that much food as lunch there's definitely like in an hour my blood insulin levels spiked so much I'm like I need to lie down for 20 minutes so that's something I struggle with a little bit but I mean it's okay no it yeah yeah it's it happens even when you're not having R maybe it's just any heavy meat makes you a little sleepy exactly nor yeah please no I was just saying that the only other thing I'll have regularly is coffee I like it I like

regularly is coffee I like it I like having it black I think it's very risky when you start mixing milk and sugar it's just a noo for me but just coffee by itself is very anabolic it makes me feel great it's literally yeah I mean it literally yeah I'm I never thought I would be such a big coffee fan but I just yeah it's hard for me to I would on this I'll just throw something on this this coffee thing up for say the last I think 3 four months uh I think I became crazy with coffee when I was having black coffee just black coffee uh I think four or five times a day which I'm

think four or five times a day which I'm not supposed to and I'm not promoting this but it uh it worked like crazy for me because it helped me it was a very good pre workout it was just before or around the work time it helps you concentrate so much what I just shared was it has more to do with those are the days that I work out on I don't work out every day right so it's usually at least four or five days a week that I'm actually working out so we can say an average of three days I'm just kind of eating whatever when I say whatever it's still not junk it's still stuff that I make at home but instead of my 2,000 calories it's you know maybe,

my 2,000 calories it's you know maybe, 1500 with the same amount of protein so like I'll go a little easier on the days where I'm not working out or when say I didn't work out yesterday I'm not going to work out today I have that plann I'll just have my chowel and call it a day right I'll have um whatever subzi that I'll make with TOA Alo and some random crap and again just call it a day like I don't need to be as anal about all of this stuff every single day for me personally it's all about that balance if I start actually doing this every single day I know for a fact I'll get

single day I know for a fact I'll get sick of it and I'll crash and burn which is not the intention here so taking two days off then the third day when I'm back to my to 2,000 calorie lunch I'm actually looking forward to that at this point I'm like yes bring it to me I missed you where were you but so I think that's important whether you're you know someone is like you or like me it's all about that balance right life is all about I think I think we had this small discussion right where we were like oh vat kohy or some other Sportsman is having just and they emphasize that I can have the same meal each and every

can have the same meal each and every day and I don't eat for the taste we don't eat for we do eat for the taste right we love eating the thing is I can do that I eat the same thing that's what I'm actually saying so my lunch is actually one of those three things that I went over yeah yeah for same for me but all I mean is like when I if I but still don't you think despite of me uh emphasizing off having a we should have the same meal for 5 days a week uh I would still be very very happy having the chicken B in front of me with a couple of roties on the sixth day I

couple of roties on the sixth day I enjoyed that right right doing I'm doing this 5 thing because out of compulsion it's not that that's what I very happy doing it I mean I don't even think vat kohi would say he is happy doing it I don't think he's put it that way at least that was my understanding he was like oh look he just says that I don't care and moreover it's his profession that's all he cares about but you're 100% right I don't think anybody on Earth will be like yes please give me only boiled broccoli and boiled chicken for lunch you know for every lunch ever like obviously yeah that's I don't know if there's probably something wrong with that person um again I don't know but yeah man really appreciate you taking the time here today I know we've

taking the time here today I know we've We've ran long a little bit but that's totally fine I think this was a really fruitful discussion and anybody that listens to this I'm sure will get whether they're trying to lose weight actively or trying to put on muscle again I want to re reiterate here that nothing we've said here is um something from the lines of us trying to be experts or doctorates and such in this profession which is two guys yeah we is two guys that have found same Journey as everyone else yeah exactly but we' found things that that have worked for us that we're trying to put out there for if you're somebody like us and if you're talking to or hearing um you know an expert talk that just doesn't do it for you you're like they don't get it well gorov gets it I get it and our our goal

gorov gets it I get it and our our goal here is to tell you that you can do it too if you really just want so thanks everyone and appreciate you taking the time here G thanks so much thank you Naman that brings us to the end of that fascinating episode with gorov I hope you take away at least one meal or idea that you use consistently to eat healthy food for the near future if you would like to support me the easiest way to do that is by subscribing on YouTube and leaving me up to a f star rating on Spotify or any of your favorite podcast apps there are links in the description to support me as well and something that

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