• Maximum Recoverable Volume

    To understand maximum recoverable volume (MRV), we must first understand volume. Volume can be calculated simply as weight × set × repetitions.

    For example - 50 kg × 6 × 8 = 2400

    Now that we have established what volume is, let’s look at MRV. To be fit 3 or 4 days a week of weight training will give you great results, but for best results, you have to be more specific and need to optimise your training a bit further. That is where MRV comes into play.

    What is MRV?

    The most amount of training that you can do and still recover from is called MRV.



    The body gets the energy that it needs from food and then it uses this energy to breathe, generate new cells, think, move around, etc. If you want to gain weight, you'll need to eat more energy than your body needs. There's this scientific term, homeostasis, and it describes the physiological process where a variable is held constant through active regulation. What does that even mean? It means our bodies are actively trying to maintain their current weight. If you eat more energy one day than your body needs, what do you think your body will do with that extra energy? A naturally fat guy might store that as fat, but as hard-gainers, their bodies will try to burn it before storing it. It is very difficult for a skinny guy to put on some good weight (muscle mass). It is because of the ill diet practices and their genetics.

  • Struggling To Gain Weight Or Lean Muscle Mass


    If the title of this article got your attention that means that you my friend belong to a special group of people who for whatever reason is struggling to gain weight.

    weight gain, muscle gain

    And I admit that is a strange and frustrating problem to have. Mainly because in a world where most people are trying to lose weight, here you are trying to gain weight. Which in a way is like trying to run up a descending escalator.

    muscle gain, weight gain, struggling for muscle gain


  • Ask Me Anything - Q&A with Pratik Thakkar (9th July, 2017)

    Q1.How to lose weight when someone is going through PCOD?

    A.In general, irrespective of a person's hormonal problems, two things come in picture.

    Firstly, eat in a calorie deficit which is eating less than what our body expends in regular basis.

    Secondly, by doing some weighttraining & cardio activities. PCOD is not an obstacle when it comes to fat loss, but results are a bit slower . The person needs to be more consitent & do it in long run.

    Q2.How to control cravings ?

    A.When a person is on diet, being flexible with foods will help. They can add many varieties of foods and favorites within the calorie intake and macro nutrients limit. Be it fat loss or muscle gain, consistency is the key.

    Q3.Workout at home is ideal or not?

  • Banana Oatmeal Pancake

    Banana oatmeal pancake with chocolate whey ...

    pancake, diet food, oatmeal pancake,

    Oats - 40 g
    Egg - 1
    Banana - 2 medium sized , the more riper the better 
    Milk -2 tablespoon
    Cinnamon - 1 small stick
    Baking powder 1/2 TSP
    Butter - 10 GM
    Chocolate whey - 1/2 scoop
    Almonds- 2 

  • Jackfruit halwa

    For preparing the Jackfruit Halwa you need 

    Jackfruit halwa, low carb dessert


    Jackfruit ripe 15 pcs
    Lowfat milk 5 tbsp
    Ghee 2 or 3 tbsp
    Cardamom 3 crushed
    Cashew or almond

    In a cooker take jackfruit n milk...n remove from the fire before 1st whistl..remove the lid safely...n grind jackfruit in a mixer grinder..make smooth paste.

    Heat a thick pan..add 2 tbsp ghee..add cardamom..add jackfruit...stir well(low flame) continuously.untill. halwa consistency reached...add ghee in between if needed(according to ur macros)..no need of sweeteners..garnish with dry fruits.

    Cal-256, F-20g, P-g, C-14g

    Recipe By - Liji Jithesh