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Do you know Indian diets are protein deficient? Yes, they are 73% of the Indian diets are protein deficient and the shortfall is more alarming among vegetarians, according to a recent study. It is mainly because Indian diets have more carbohydrates and fats, and have less protein and vitamin contents. Because of this reason, Indians are protein deficient, and they don’t even know it.

How protein deficiency affects our health ?
Symptoms of protein deficiency include altered loss of muscle mass, skin pigmentation, diarrhea, changes in the color or texture of hair, protruding belly, rashes, and swelling. People with protein deficiency also experience fatigue, lethargy, irritability, and apathy. Vegetarians especially are deficient in protein as they don’t consume meat products which are high sources of protein. Vegans rely on plant sources of protein, which don’t have all nine essential amino acids, making it difficult for them to receive all of them. Children and pregnant women may also be at increased risk for protein deficiency.
Free Workout Plan
  • Barbell Bench Press - 3 sets (10, 8, 6 reps)
  • Incline Bench Press - 2 sets (8, 6 reps)
  • Decline Bench Press - 2 sets (8, 6 reps)
  • Dumbbell Flys / Pecdeck Flys - 2 sets (10 reps)
  • Front Press - 2 sets (8, 6 reps)
  • Side Raises / bend over raises - 2 sets (8, 6 reps)
  • Tricep Extension - 2 sets (10, 8,  adding weight reps)
  • Tricep Bench Dip - 1 sets (8 reps)
  • Chin Up - 3 sets (Capacity reps)
  • Bent Over Barbell Row - 2 sets (8 reps)
  • Lat Pull Down - 2 sets (8 reps)
  • Standing Barbell Curl - 2 sets (8 reps)
  • Squats - 3 sets (10, 10, 8 reps)
  • Leg Press - 2 sets (8, 6 reps)
  • Leg Curls - 2 sets (8, 10 reps)
  • Leg Extension - 2 sets (8,10 reps)
  • Calf Raises - 2 sets (20 reps)
Rest or Cardio or Abs
  • Bench Press - 3 sets (10 reps)
  • Inclined Bench Press - 2 sets (8-10 reps)
  • Parallel Bar dips - 2 sets (capacity reps)
  • Military Press - 2 sets (10 reps)
  • Chinning - 3 sets (Capacity Reps)
  • Ground Pully - 2 sets (10 reps)
  • Barbell curls - 3 sets (10 reps)
  • Triceps Pully push down - 3 sets (10 reps)
  • Squat - 4 sets (10, 8, 8, 6 reps)
  • Leg Extension - 3 sets (12 reps)
  • Leg Curl - 3 sets (12 reps)
  • Standing Calf Raise - 3 sets (12 reps)
  • Seated calf Raise - 2 sets (12 reps)