Haven’t in a while. But up until I did. Definitely keep stretching to avoid injuries, it helps a lot. Follow a plan and if youre doing weight training focus on progressive overload. Keep your goals in mind and build your plan based on what you eventually want.

I did weight training and played badminton and cricket. Stretch before and after anything you do. Don’t go for rare exercises, keep it simple and consistent. Once you get the form perfect for an exercise is when your injury risk is lowest and your gains are maximised.

Hitting my calorie goals was never an issue, when I work out my hunger levels rise naturally. I’d hitting your protein levels is tough, protein powder is a godsend. If you find it difficult to consume more calories, add fag to your diet, if you find it difficult to contain your calories reduce fat.

I rarely eat out since eating out tends to be very calorie heavy. You can use a calorie tracking all and weigh your food for a month of two. After that I would suggest moving to intuition. My diet is intuitive. I trust my body to tell me when I need food and how much. But I have experimented a lot since I was an obese kid and now know my body very well.

If youre looking for workout plans I like Jeff Nippard. Or you could hire a personal trainer if you’d like (would help with your form and plans if youre new although i never got one, too expensive and not worth it for me).

Get a gym partner and use a training plan together. Be consistent and eat healthy. Thats about all I can say.

There’s no special foods. I suggest keeping a high fiber diet and most vegetables fulfill that. So do whole grains. Growing beans or lentils could be interesting, Great for your soil, your health and literally everything else. I’m a big bean and lentils fan. You could consider growing whatever you like or is local to you.

I go the gym 3-5 days a week depending on how busy I am. I mainly start off doing a bit of cardio on the treadmill or bike and then lifting weights. If I have the time and energy, I end it with a bit of the stair machine as well.

Please do share your experience/suggestions/opinions on the it and related topics like sports, calisthenics, general physical health etc.

Different exercises/workouts are geared towards different things. What’s your goal from exercising? To lose weight? Bulk up? Just get more toned and have better muscle definition? Have better stamina? How you should be exercising depends on what you want to get out of it.

Do you know any exercises that are rare? Or ones that seem special to your locality?

I don’t think that’s a thing really. You can look up any kind of workout regimen online from anywhere around the world nowadays. It just depends on what you want to get out of it.

How do you meet your protein or calorie goals? How do you track it? Especially food that is local to your place.

Focus your meals on high protein foods. Meats, chicken, lentils, chickpeas, etc. If you’re doing intense workouts more than 3 days a week then supplement it with protein powder. Unless you’re looking to become some kind of professional athlete/bodybuilder/whatever, counting your calorie and protein intake is a waste of time (in my humble opinion). Just pay attention to your body, things like fatigue joint pain, etc. Be mindful of them.

My routines are a bit more casual and inconsistent than what others have posted. Lately I have been doing intervals on a stationary bike for 30 minutes three times per week. If the weather is nice, I’ll go for a walk 30-90 minutes depending on location and weather on days that I don’t do the stationary bike.

I eat fairly healthy and almost always at home. I make an effort to get two servings of raw fruit and veg each day, in addition to anything that I put into my meal prep for that week. I don’t eat much meat though, so I struggle a bit with protein intake.

In the past I’ve used MyFitnessPal to track my meals and check protein and calorie intake in particular. It’s a decent app and gave me what I needed.

Yoga 4x a week (vinyasa)

Weightlifting, theoretically once a week but it’s been so busy more like once a month lately.

Ride EBike to work, walk daily too.

Food, I don’t track calories (history of disordered eating) but do try to eat pretty healthy and do have a garden. I’m in Florida and right now growing lettuces, spinach, mustard greens, butternut squash, jalapenos, fennel, broccoli, cauliflower. In the summer okra is the star here, love it, and also grew some watermelons, Stokes Purple sweet potatoes, and heat tolerant lettuce, mint and basil.

Judo 3x/wk. Usually 1.5hrs of hard randori.

Weights or hard cardio 3x/wk:

• cardio: 90min zone 3-4 assault bike
• 5x5 DB rows pyramid
• 5x10 front/back squats
• 10x10 single arm pull downs
• 5x10 landmine obliques (don’t know the name)
• 5x5 kettlebells overhead press
• 5x10 single or double RDLs
• 5x5 feet off the ground bench press

3 egg whites/1 with yolk + 250g chopped spinach omelette for breakfast.

Big bowl of salad with an apple, orange and almonds/walnuts and 150g of chicken. Basalmic vinegar over it.

My goal is slowly go from 94kg to 89kg over the next year and keep getting stronger.