Muscle Building

Short answer: A good online coach in India gives you a personalised plan (not a template), checks in regularly, adjusts as you progress, and ideally coaches you live rather than just handing over a PDF or app. Look for real credentials and results, nutrition that's built around Indian food, and honest health-first advice. Walk away from anyone who pushes steroids, ignores your medical history, or sells one generic plan to everyone. I'm Ajit Thopate — 5× Mr. India and a 2× Mr.

Short answer: You can absolutely build muscle on an Indian vegetarian diet. Aim for 1.6–2.2 g of protein per kg of bodyweight, spread across 4–6 meals, in a small calorie surplus. Lean on paneer, curd, dal, soya chunks, tofu, milk and (if you eat them) eggs — and add whey only if you're falling short. Below is a real full-day plate, plus the mistakes that quietly stall most vegetarians. I'm Ajit Thopate — 5× Mr. India and a 2× Mr. Universe competitor. India is largely vegetar