Hardik Bonthu @bonthu_hardik Twitter profile | Pikagi

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Hardik Bonthu

@bonthu_hardik

4,031

Followers

174

Following

1,841

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14,691

Statuses

I tweet around protein, strength training & overall health | Elite fitness coach @thepfcclub

DM for coaching

https://t.co/Ye6n7VkHlZ

Joined January 2018

Don't wanna be here? Send us removal request.

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@bonthu_hardik

Hardik Bonthu

1 year

Meet saurabh, whose motivation behind getting in shape was his 4 year old daughter. We did it the basic way as usual, ▪️4x a week of strength training. ▪️Walking / Cycling daily. ▪️Protein rich diet. (Whey, eggs, chicken, fish) ▪️Dal, white rice, chapati were a part of the diet.

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@bonthu_hardik

Hardik Bonthu

1 year

@TheFigen_ I bet he never got upset when the scale didn’t move for days. Otherwise he would’ve given up. Instead, he trusted the process and kept going. That’s how it should be.

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@bonthu_hardik

Hardik Bonthu

10 months

@sumitkbehal CAT 99%ile

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@bonthu_hardik

Hardik Bonthu

1 month

@mashrujeet @MNCDFbombay @RoadsOfMumbai @mumbaimatterz Where are those “Mumbai police is the best” people at?

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@bonthu_hardik

Hardik Bonthu

1 year

@gharkekalesh Restaurant guy be like apna hookah le leta hu pehle kahi tod na de.

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@bonthu_hardik

Hardik Bonthu

2 years

Our train got late by 9 hours. This is how people reacted when it arrived.

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@bonthu_hardik

Hardik Bonthu

1 year

@TheFigen_ Good to know they survived

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Hardik Bonthu

1 year

@itsprateekkkk GenZ is living just to impress the streets while fighting with parents at home. Let that sink in.

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@bonthu_hardik

Hardik Bonthu

1 year

@RoshanKrRaii India pakistan match is not the same as it was a decade ago. It’s on the overrated line now. Hyped unnecessarily.

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@bonthu_hardik

Hardik Bonthu

2 months

@chakravartiin People who say to kids that, “winning is not important, participation is” have lost already.

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@bonthu_hardik

Hardik Bonthu

2 years

3 day vacation - 10,000₹ = Affordable. 3 months fitness coaching - 9,000₹ - Arey bhai kuch toh kam karo. Me - ????????

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@bonthu_hardik

Hardik Bonthu

3 months

Total weight lost : 12 kgs. Time taken : 10 months. Food choices : vegetarian. Protein sources : Whey, soya chunks, paneer. Exercise : Gym 5x a week + 10-12k steps daily.

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@bonthu_hardik

Hardik Bonthu

2 years

There are two 17-18 year old guys at my gym, and their physique is better than 99% of the people here, including me. I asked which sport they play, they’re into tennis and sprinting. Super shredded. They push each other so much in the gym, that’s what real training is.

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@bonthu_hardik

Hardik Bonthu

3 years

The changes I experienced by eating 3g protein per kg of my bodyweight for 14 weeks, 1. My skin & hair quality has improved. 2. I retained as well as gained decent amount of muscles. 3. My strength is all time high even on a deficit. 4. Hair growth is slightly improved.

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@bonthu_hardik

Hardik Bonthu

3 years

Today I’ll share my full day of eating, Protein - 210g Carbs - 250g Fats - 55g This is my pre training meal (1.5 hours prior) 320g pomegranate 50g whey in water

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@bonthu_hardik

Hardik Bonthu

2 years

How i complete 10k steps in a day👇 1. Post breakfast - 1000 steps. 2. Post workout - 2000 steps. 3. Post Lunch - 3000 steps. 4. Post evening snack - 3000 steps. 5. Post dinner - 1000 steps. This is currently my set pattern and i find it easier to do this way. Find yours!

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@bonthu_hardik

Hardik Bonthu

1 year

@IndianTechGuide Hyderabad. Since my mother tongue is telugu & the city has some really great gyms.

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@bonthu_hardik

Hardik Bonthu

5 years

Following the trend which @rashmivagarwal ma'am started 🏋️ @chiragbarjatyaa abh toh life me protein ki jagah sabse upar 🙌 @NachikethShetty From skinny to muscular, Shy to being confident. *2.5 years of gap between these, 65kgs to 75kgs*

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@bonthu_hardik

Hardik Bonthu

3 months

@girdharspeaks @foodpharmer2 So cringe

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@bonthu_hardik

Hardik Bonthu

6 months

There’s no age to start weight training. Meet radha, she stepped into the gym first time at the age of 51 last year. It’s exactly been a year coaching her & she has lost 20+ kgs so far. More strength & muscle mass at this age which will help her in future. She’s a champion.

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Hardik Bonthu

1 year

@BehereBaba True, i started doing drugs after hearing udta Punjab title song.

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@bonthu_hardik

Hardik Bonthu

2 years

Don’t eat carbs, or else you’ll lift heavy and end up gaining muscles like this. #ifykyk 😌

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@bonthu_hardik

Hardik Bonthu

3 years

When people ask me, “What’s your diet like? I say, “it’s 400g chicken daily, 4 egg whites, 100-110g of Whey protein & 400ml milk and carbs from rice, fruits, cereals, dal” I get shocking reactions 99% of the time. My priorities are straight, i invest in myself by eating good.

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@bonthu_hardik

Hardik Bonthu

1 year

@SheetalPronamo You know you’ve entered UP when you start seeing cars like this.

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@bonthu_hardik

Hardik Bonthu

1 year

@MeghUpdates Bbc needs this:

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@bonthu_hardik

Hardik Bonthu

2 years

You think it’s difficult to gain weight? See how i gained 10 kgs of bodyweight along with 50% more muscle mass. A thread 🧵 1/14

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@bonthu_hardik

Hardik Bonthu

2 years

Guess my bodyweight. For reference, I’m 6’1.

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@bonthu_hardik

Hardik Bonthu

3 months

@trunicle No indian would do this. Fear of deportation is real.

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Hardik Bonthu

1 year

@MeghUpdates Please take maximum care of the safety. At least no corruption should be done here.

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@bonthu_hardik

Hardik Bonthu

2 years

Funny incident at the gym : I picked up 17.5 kg pair dumbbells, guy next to me thought I’ll do shrugs, but i did lateral raises. He was shocked.

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@bonthu_hardik

Hardik Bonthu

10 months

Coached 3 of my mentees to achieve a photoshoot ready physique!

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@chiragbarjatyaa

Chirag Barjatya

@chiragbarjatyaa

10 months

What is the best thing you achieved in your Fitness Journey of 2023?

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@bonthu_hardik

Hardik Bonthu

21 days

@venomous_tomato Ye toh bohot basic scenario bataya hai aapne.

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@bonthu_hardik

Hardik Bonthu

2 years

450g watermelon 450g muskmelon 50g whey in 300ml milk Evening snack done ✅

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@bonthu_hardik

Hardik Bonthu

2 years

Not eating fruit’s because it has sugar is one of the most dumbest things out there. Do you agree?

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@bonthu_hardik

Hardik Bonthu

9 months

@theliverdr @BeerBicepsGuy The world is not ready for this.

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@bonthu_hardik

Hardik Bonthu

2 years

Muscle gaining transformation of an international student. Utkarsh managed his studies, cooking his meals & gym. 10 months of work while he went for a few vacations & a trip back home. Muscle gaining requires a lot of time. Ask me anything about this transformation👇

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@bonthu_hardik

Hardik Bonthu

3 years

Gym owners and their obsession with switching off the lights and ac’s when there are literally 10-12 people working out.

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@bonthu_hardik

Hardik Bonthu

2 years

• Can you take whey protein at night? YES! • Can you take whey even if you don’t workout? YES! • Can you take 2 scoops of whey daily? YES! • Can your parents take whey? YES! Whey Protein awareness! Everyone should know this.

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@bonthu_hardik

Hardik Bonthu

3 years

450g pre workout

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Hardik Bonthu

3 years

Wore a tank top to the gym after 14 weeks. Earned it.

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@bonthu_hardik

Hardik Bonthu

1 year

@priyadarshism What is this 2023 or 1903😂

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@bonthu_hardik

Hardik Bonthu

8 months

@ANI I thought it’ll be a shoot on sight case..

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@bonthu_hardik

Hardik Bonthu

9 months

Planning to make a "Beginners" workout routine which can be done at home & gym. RT & comment "Workout" if you want a copy. Keep your Dms open. Thank you.

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Hardik Bonthu

1 year

@_ayushim25_ Anything is good for a 24 year old. Just get started.

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Hardik Bonthu

2 years

Just walked for 45 mins inside my 500 sq ft 1 bhk home & completed 3500 steps and people say they cannot walk in their 3 bhk. Nice.

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@bonthu_hardik

Hardik Bonthu

2 years

2 guys from my gym told me “You were a bit skinny before the second wave when we saw you, you look big now” And fyi, i was 75-76 kgs that time and i am 73.7 kgs as of this morning. Definitely gained a decent amount of muscle mass it seems😌

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@bonthu_hardik

Hardik Bonthu

1 year

@DeepikaBhardwaj @noidapolice @Uppolice Don’t mention the location next time, it’s always an easy guess.

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@bonthu_hardik

Hardik Bonthu

2 months

Flat stomach has been achieved☑️

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@bonthu_hardik

Hardik Bonthu

3 years

Lifting weights, eating good food is a privilege.

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@bonthu_hardik

Hardik Bonthu

1 year

@IndianTechGuide Maharashtra anyday.

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Hardik Bonthu

2 years

Haunted.

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@bonthu_hardik

Hardik Bonthu

2 years

No brown rice. No broccoli or any other fancy stuff. Just basic, simple Indian food. Build muscle, lose fat by eating this daily. And yeah, please add some protein. Good day!

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@bonthu_hardik

Hardik Bonthu

2 years

Mini cut going good. Post push day.

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@bonthu_hardik

Hardik Bonthu

2 years

Here’s how I gained 5+ inches on my quads👇 A thread 🧵 1/8

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@bonthu_hardik

Hardik Bonthu

2 years

Fun fact - Me and my mother’s birth date is same😌

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@bonthu_hardik

Hardik Bonthu

3 years

Spotify is overrated. YouTube music is the real deal.

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@bonthu_hardik

Hardik Bonthu

2 years

I coached him months back. This was his goal, wanted to be physically strong for this job. And we did it. Huge congratulations to him.

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@bonthu_hardik

Hardik Bonthu

3 years

By the end of this year, the goal is the improve this as much as i can.

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@bonthu_hardik

Hardik Bonthu

2 years

Didn’t achieve this overnight. Or even in 12 or 16 weeks. Still Getting there. One step at a time, one day at a time. 73.3 kgs here. Started at 78.3 kgs in January. Improving.

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@bonthu_hardik

Hardik Bonthu

1 year

I don’t know about other states but in bombay, people won’t force you to learn marathi so that you feel “welcomed”. In over 3 decades of staying in bombay, haven’t encountered a single “forced to learn marathi” incident.

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@bonthu_hardik

Hardik Bonthu

2 years

Difference between these 2 pics is of 16h Empty stomach & Post dinner Notice how "Full" he looks on the right Reason? Glycogen is depleted on the left, and full on the right after eating 100g carbs Fuller look = Great photoshoot Ask me anything about this transformation 1/5

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@bonthu_hardik

Hardik Bonthu

3 years

When i said “Carry your Whey protein to office” i meant carry it in a shaker and not the entire tub of protein🤷🏻‍♂️ Common sense really goes a long way.

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@bonthu_hardik

Hardik Bonthu

2 years

Evening supplements, • Vit d3 • Vit k2 • Omega 3 • Resveratrol • Ashwagandha

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@bonthu_hardik

Hardik Bonthu

2 years

My kidney reports over the last 2 years. Consuming 210g of protein daily. Lifting heavy weights 4-5 times a week. Creatinine Improved from OCT 2021 - to APRIL 2022 while on high protein from 110g Whey, 400g Chicken, 2 egg whites, 400ml milk DAILY. Every value in range.

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@bonthu_hardik

Hardik Bonthu

2 years

No visible abs, but a flat stomach makes me happy that too with eating 4600 calories 5x a week. Correct approach to bulking.

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@bonthu_hardik

Hardik Bonthu

2 years

Them : Are you on something? 💉 Me : Yeah, lot’s of food. #bodybuilding

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@bonthu_hardik

Hardik Bonthu

3 years

Post workout

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@bonthu_hardik

Hardik Bonthu

8 months

@sagayrajp Genuine question

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@bonthu_hardik

Hardik Bonthu

7 months

A NEET aspirant who lost more than 15 kgs & got fit before entering medical school. Typical home cooked food along with 10k steps & regular wieght training. We literally went from XXL to L.

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@bonthu_hardik

Hardik Bonthu

2 years

Dal / rajma is a carbohydrate and not a rich source of protein. Thank me later.

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@bonthu_hardik

Hardik Bonthu

3 years

450g as pre workout.

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@bonthu_hardik

Hardik Bonthu

23 days

@Akshat_World Hi Akshat, below is a beginners workout routine. This includes bodyweight, home & gym workouts for 5 days a week. All the exercises are hyperlinked so that you can refer the videos as well if needed.

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Beginners Workout routine

docs.google.com

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@bonthu_hardik

Hardik Bonthu

7 months

Another version of this. 42g protein only in 320 calories with just 9g of fat at 120/- rs. What a deal!

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@bonthu_hardik

Hardik Bonthu

2 years

. #mumbai at it’s best as always.

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@bonthu_hardik

Hardik Bonthu

21 days

@chiragbarjatyaa Live separately

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@bonthu_hardik

Hardik Bonthu

8 months

Legs are one of my favourite to train in recent years. Gained good amount of size & strength. RT & comment “leg workout” to know my leg day routine which helped me achieve this.

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@bonthu_hardik

Hardik Bonthu

2 years

I don’t know if the gym bros who drink black coffee in the gym just 5 mins prior to their training know this or not but, caffeine takes 20-40 minutes to kick into the system.

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@bonthu_hardik

Hardik Bonthu

6 months

“Hardik, I don’t need a diet plan, just tell me the macros & i will stay accountable to you, by doing the rest on my own” This is what Abhishek said to me 6 months ago when he planned to turn himself into a full ripped 63kg tech beast from a 75kg IT guy.

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@bonthu_hardik

Hardik Bonthu

5 months

It took ashwin almost a year to achieve this. He always wanted to go low on body fat & see his abs clearly. We made it happen. Super busy schedule, but diet was on track always. Weight training & 8-10k steps daily. Calories were as low as 1100 in the final stages.

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@bonthu_hardik

Hardik Bonthu

1 year

@realstewpeters Oh, you mean fake landing of 1969? 🤔🇺🇸

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@bonthu_hardik

Hardik Bonthu

2 years

I love paneer. 200g low fat paneer for lunch.

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@bonthu_hardik

Hardik Bonthu

2 years

Mother on her debut 🎳

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@bonthu_hardik

Hardik Bonthu

2 years

Happy mother’s day😌

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@bonthu_hardik

Hardik Bonthu

2 years

100g Rice eaten at 2.23 pm is 355 calories, and 100g rice eaten at 11.17 pm is still 355 calories. Rice at night won’t make you fat. Foods don’t change calories as the day ends.

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@bonthu_hardik

Hardik Bonthu

1 year

@TimesNow Waiting for someone to speak up as they did when dogs did the same thing. Let’s see who all come up.

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@bonthu_hardik

Hardik Bonthu

2 years

Built by chicken, eggs and whey protein 💪

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@bonthu_hardik

Hardik Bonthu

8 months

10/10

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@bonthu_hardik

Hardik Bonthu

3 years

Only improving from here🙏

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@bonthu_hardik

Hardik Bonthu

2 years

All about today in our society🙏 #GaneshChaturthi2022 #mumbai

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@bonthu_hardik

Hardik Bonthu

1 year

@desimojito Puri baat toh pata hai nahi. Par twitter pe show off bhi toh karna hai lol

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@bonthu_hardik

Hardik Bonthu

2 years

Ordering food from outside 8-10x a month = 4-5k on average. 2 kg Whey = 4-5k 6-7 kgs chicken breast = 4-4.5k 10 kg soya chunks = 1.5k 15 kg Paneer = 4-4.5k Just putting it out here, A high-protein diet isn't expensive. It's all about priorities.

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@bonthu_hardik

Hardik Bonthu

2 years

Underrated supplement of all time. Becomes super necessary if you’re an active person. Has about 300+ functions to take care in the body.

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@bonthu_hardik

Hardik Bonthu

8 months

Guess the food. Hint : It’s not Whey protein.

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@bonthu_hardik

Hardik Bonthu

3 years

Post workout nap is unmatchable

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@bonthu_hardik

Hardik Bonthu

3 years

10 kgs used to feel like a challenge in the past. Now i rep 17-18 reps easy. Growth takes time.

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@bonthu_hardik

Hardik Bonthu

2 years

👀

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@bonthu_hardik

Hardik Bonthu

2 years

Dal, rajma, chickpeas, sattu, nuts, are not a source of protein. Don’t mindlessly add this into your diet thinking that you’re adding protein, no. You’re just adding a lot of carbs in the name of protein. Soya, paneer, tofu, whey, eggs, chicken, fish, etc are protein sources.

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@bonthu_hardik

Hardik Bonthu

2 years

For the next 30 days, - Sleep & wake up at the same time (7-8 h) - Sunlight for 20 mins. - Protein in every meal. - Walnuts / cashews in your diet. - Weight train 3-5x a week. - Walk 6-8k steps daily. I can guarantee that you will feel the difference in your overall well-being.

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@bonthu_hardik

Hardik Bonthu

2 years

Which exercise do you struggle with at the gym? Let’s hear and solve it.

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@bonthu_hardik

Hardik Bonthu

3 years

I am coaching this 65 year old couple. Super dedicated, both are doctor’s, they daily send me their activity levels details. This is how you communicate with your coach frequently so that your coach can help you better in every aspect of diet & training. @ProjectFitCom

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