Guides
Food and training guides
Short, practical guides on counting calories in Indian food, getting enough protein, choosing a gym split and training through fasts, written by the maker of Kynetix.
- How to count calories in Indian foodCount Indian food by the pieces you can see: each roti, each ladle or bowl of rice, and each katori of dal or sabzi. A...
- High-protein vegetarian Indian dietA vegetarian can reach 100 to 140 g of protein a day on Indian food by building every meal around one dense source:...
- Protein for gym beginners in IndiaAs a gym beginner, aim for about 1.6 to 2.0 g of protein per kg of body weight a day: around 110 to 140 g if you weigh...
- Roti vs rice: calories and proteinOne plain roti is about 90 kcal with 3 g protein; one bowl of cooked rice (150 g) is about 195 kcal with 4 g protein....
- How much protein in dal, paneer, curd, eggs and soyaPer serving in Kynetix's food table: a katori of dal tadka has about 6.8 g protein, 100 g of paneer about 18 g, a...
- Gym workout split for beginnersIf you can train three days a week, start with full body. Four days suits an upper and lower split. Five or six days...
- How to track progressive overloadProgressive overload means doing a little more over time: more reps at the same weight, then more weight. The simplest...
- Cutting and bulking on Indian foodTo cut, eat about 22% below maintenance with high protein (around 2.1 g per kg) and keep lifting heavy. To bulk, eat...
- Fasting and training: vrat, roza and 16:8You can keep training while fasting if you move your session close to a meal, keep protein high in your eating window,...
- How to set up Health Connect for fitness appsHealth Connect is Android's shared health store: apps like your step counter, smartwatch app and Kynetix read and write...