About Ranveer Allahbadia

From being a fat boy where his life was full of ‘One more beer’ and ‘one more cheesecake’, no clear goal and more importantly, NO PURPOSE, Ranveer Allahbadia has come a long way. He realized that there was no shortcut to fat loss and the solution was only through proper diet and exercise. Today, having a fit lifestyle has literally created a career for him. He is a full-time weight loss and strength coach who also has his own YouTube channel called BeerBiceps(www.youtube.com/c/beerbicepsofficial). He is also the present trainer of Tanmay Bhat of the AIB fame who purely by following diet and exercise under the guidance of Ranveer has been able to lose 100+ kgs. Ranveer says that fitness has given him something much bigger than just a career. “As much as fitness has trained my body, it’s trained my mind even more”he adds. His mantra is ‘fitness should be a permanent change in one’s lifestyle. Not a temporary activity to get to your physical goals’. His advice to one and all is, embrace a fit lifestyle ‘JUST’ to develop as a person.

June 3, 2025 By Ranveer Allahbadia 1 Comment

How many eggs can you eat in a day?

Firstly, forget everything you’ve read all your life. When it comes to controversial diet topics like this, people have their pre-conceived notions. So when a fitness blogger contradicts that opinion, people refuse to accept it. Therefore, I NEVER express my opinion. I only speak SCIENCE.

“EGG YOLKS INCREASE YOUR CHOLESTEROL”

Let’s consider the word cholesterol first. People throw around this word without actually even understanding the meaning of it. THE FIRST thing you need to know is that there are 2 kinds of Cholesterol – Good and Bad Cholesterol.

1)LDL

2)HDL

LDL is the BAD cholesterol – it causes heart disease and it’s what people think of first when we say the words “High cholesterol”.

LDL contributes to clogging your arteries and blood vessels

HDL is the good cholesterol. It’s the phoebe to LDL’s Ursula. And HDL actually contributes to reducing the clogging caused by LDL cholesterol.

Now coming to eggs. Eggs are an awesome source of HDL cholesterol. The FEARED “high cholesterol” egg is only going to help de-clog your arteries IF used smartly.

It’s giving you a lot of Phoebe. 70% of humans have no change in LDL or bad cholesterol levels even if they have 3-4 whole eggs a day.

The remaining 30% – diabetics, people with bad lifestyles and people who are genetically challenged respond badly.

So let’s get to the point. Should you be consuming whole eggs? Yes if you’re a normal human being without any major health issues. It should definitely be a part of your diet.

Eggs are such awesome protein sources, that they’re rated as the best natural protein in the world when it comes to being absorbed by your body.

All the proteins in the world are rated according to their “biological value” or BV.

Soya – 74

Beef – 80

Cow Milk – 91

Eggs – 100

The BV scale is created using the humble whole egg as a reference. THAT is the power of the whole egg.

According to science, it’s the best food to put on muscle mass.

And if you do any form of exercise – Yoga, Pilates, Zumba but most importantly if you do resistance training, you aren’t a normal human being. Your body is being activated often, your muscles are getting damaged often and you need to refuel them with PROTEIN. That’s the only way you get stronger.

Whether I’m bulking up or cutting to get ripped, I make sure whole eggs are a part of my diet. As a male lifter, it helps naturally increase your testosterone levels which in turn help make you stronger.

Even if you’re a woman, eggs are super crucial. Every month you lose a bit of the iron content in your blood during your periods. And one of the best sources of iron is egg yolks!

So the ground rule is that if eggs settle well in your system, have at least a couple everyday.

But if you lift, how many should you be having? So this is where the topic becomes a bit subjective. This answer is different for different people.

My ideology is that I consume everything in moderation or how well it suits my body. Eggs are such a nutritionally dense food that I recommend lifters at least to have a minimum of 4 whole eggs a day. If you can, you should definitely try experimenting and going even further.

Some people tend to get acne or bloating with eggs, so if you fall in that category don’t be afraid. Don’t go mad with your eggs but at least see where you can eat eggs comfortably. Till the point where your body and your calorie cap is accepting it.

The ground rule – eggs are a damn superfood! Nutritionally dense, superb for building muscle & above all, so delicious.

We hope this article sheds light on the benefits of including eggs in your diet and clarifies how many you can safely consume daily. How do you incorporate eggs into your meals? Share your thoughts in the comments below! For more nutritional insights and personalised health advice, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

February 18, 2024 By Ranveer Allahbadia 2 Comments

How Vegetarians can put on Muscles?

PS : By bodybuilding, I don’t mean bodybuilder bodybuilding. Bodybuilding is simply putting on lean muscle and becoming a STRONGER individual. So ladies, this topic applies to you as well.

India has a population of over 500 million vegetarians. And, even though the other 800 million of us maybe enjoying our chicken once in a while, our diets are PRIMARILY vegetarian. We are possibly THE MOST vegetarian country in the world.

But, when you combine the worlds of muscle building and pure vegetarian food, the muscle-building game definitely becomes a little more difficult, but NOT impossible. If you’re smart about it there’s a way of building muscle without harming animals!

GROUND RULES THAT A VEGETARIAN BODYBUILDER MUST KNOW:-

1)You CAN BUILD MUSCLE with a pure vegetarian diet. Animal welfare for the win! Too many non-vegetarians in India keep dissing their vegetarian friends, WITHOUT being informed about the scientific aspects of dieting.

2)YOU NEED PROTEIN in your food to build muscle. And, standard Indian food is unfortunately very low in protein. Standard Indian meals (Roti, rice, subzi, dal) contain VERY little protein. Dal/Sprouts alone, WILL NOT help you put on muscle.

3)I don’t see GREAT vegetarian lifters or bodybuilders in this country, primarily due to either a lack of knowledge or wrong knowledge. So get educated about it first. It IS very possible. Get smarter to get STRONGER.

These are the introductory points. Let’s get straight to VEGETARIAN STRENGTH SCIENCE.

1^st thing you need to understand is BODYBUILDING & STRENGTH BUILDING are primarily 2 dietary factors – Calories & Protein.

1^st-your calories:Calorie levels vary depending on your height, weight, age and activity level. There’s no fixed number. If you want to get a rough estimate of how much you need, you can google a calorie calculator. If you don’t want to use too much math, you can go by a rough estimate. Look at how your daily diet affects your weight. Keep a track of your numbers on the weighing scale & see how your weight responds to your diet.

MAINTENANCE CALORIE LEVEL:If on a particular day, you go above your MAINTENANCE calorie level, you’ll put on weight that day. If you stay below it, you will lose weight.

If your goal is to build LEAN muscle, your job is to stay JUST above your maintenance calorie level. This is the case for all vegetarians, UNLESS you’re overweight. If you’re overweight, your job is to stay just below your maintenance calories for most of the time. But at the same time, you NEED to hit your PROTEIN goal. More on protein later.

How should you fill up these calories?

CONSUME a LOT of food.

Now this doesn’t mean that you go to your local general store and buy all the lays, maggi and coke. They’re high calorie but you need to fill your daily calories with CLEAN food.

As far as possible try filling this with protein rich vegetarian food. Don’t consume too much fat, but consume protein and good amounts of clean, complex carbohydrate (eg. Oats, sweet potato, wheat, brown rice).

The PROTEIN game

2^nd Get educated about COUNTING YOUR PROTEIN. In order to build even the slightest form of muscle, the rough estimate that gymmers take is around 0.4 into your body weight in pounds.

So if you weigh 50 kg (110lbs), you need have AT LEAST 0.6×110 = 66g of protein

But, if you want GREAT results, you should be going for around at LEAST a gram of protein per pound of bodyweight. A 110lbs person should have 110g of protein.

SMART FOOD SELECTION

One of the REAL downsides to being a vegetarian is that MOST vegetarian protein sources are considered “incomplete protein”.

Any protein derived from animals – Chicken, eggs, fish is a COMPLETE protein. When you break down a molecule of COMPLETE protein, it is made up of ALL the essential amino acids. Without getting too deep into the science of it – In order to build muscle optimally, you need to consume all 9 essential amino acids through your protein consumption.

Animal protein – Has all the essential amino acids: It’s a complete source of protein. Optimal for building muscle.

Plant protein – Does NOT have all the essential amino acids. It’s an incomplete source of protein. Different plant sources will give you different amino acid profiles.

To counter this, you need to VARY your protein sources. So have dals, beans, pulses, mushrooms, leafy veggies, tofu and nuts!

Also, your best friends as a vegetarian strength junkie are :-

1)Unprocessed Soya – THE ONLY Complete plant derived protein

2)Paneer – India’s biggest gift to the world of fitness.

DAIRY IS YOUR FRIEND

Amp up your intake of paneer cheese, milk, curd! The only issue is – with dairy, you’re also taking in a lot of fat, so you need to keep a tab on how your dairy intake is affecting your calorie intake. Having skimmed milk dairy products is a great way to counter this problem.

JUST KEEP AT IT

As much as I want to promote vegetarian bodybuilding, the truth of the matter is that in most cases, putting on muscle as a vegetarian is a slower process than it is for your meat fuelled counterparts. But in my experience, the harder you work for something, the sweeter the result is. In this article, I’ve only touched upon the basics you need to know as a vegetarian strength enthusiast.

Your job is to educate yourself further and keep at it with your exercise regime. Things will only work if YOU DO!

We trust this guide to vegetarian bodybuilding has fuelled your enthusiasm. How do you incorporate plant-based protein into your diet? Share your insights in the comments! For a deeper dive into nutrition explore more on Healthy Reads or reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

January 28, 2024 By Ranveer Allahbadia 3 Comments

Kickstart Your Fitness Journey: The First Step to a Flat Stomach and a New You

Long before candy crush, iPads & McDonalds came into existence there was a time when apes had just evolved into an intelligent, NEW species. Apes evolved to become the apex predator. This new species could “out run” any other animal and was known to hunt down its prey by doing exactly that – Chasing it till it gives up. That’s precisely what human bodies are meant to do. In our most natural form we are built to run gigantic distances, hunt mammoths and throw weapons to kill our prey.

A child born in 10,000BC grew up hunting and climbing trees. Humans born any time after World War II are spoilt by technology, luxuries and wrong food. Fortunately for us, a sudden wave has come our way. People all over the world are embracing ‘BEING FIT’. And “being fit” is all about drifting towards our more primal selves.

Being fit isn’t as hard as people think it is. The only thing people need help with is a road map.

The one single substance keeping us away from attaining our maximum potential is sugar.

Sugar is a substance that activates the same parts of your brain that get activated by consuming addictive drugs like cocaine. But, unlike addictive drugs, you don’t buy sugar in shady lanes, you buy it in general stores. Any 10 year old can walk up to his local general store and purchase what is essentially a drug. This is why sugar is the single most dangerous food out there. It is a legal substance that can do as much harm as cigarettes or cocaine.

If you were wondering where YOUR journey in fitness should start – It should begin with Sugar. Eliminate this ENEMY and embrace a new you. Eliminating sugar from your diet can do wonders in the long term. With just this one change, I guarantee that you will drop those extra kilos and move towards that flat stomach you’ve always wanted.

When you eliminate all kinds of sugar, there are two main villains you are eliminating. Firstly liquid sugars in the form of fizzy (aerated) drinks. Secondly and more importantly – all desserts. Desserts are made of the 3 devil foods – sugar, refined carbs and unhealthy fats. And all these 3 ingredients destroy your body in different ways.

There is literally nothing worse you can put into your system than that simple dessert after dinner. In fact, for anyone who is overweight, I guarantee you it’s not the snacks between meals, the alcohol or the excess meat consumption – it’s the dessert that’s keeping them fat.

How you look depends primarily on what you eat. The kind of exercise you do will just hasten and enhance the process towards getting fit. And, for anyone with a sedentary lifestyle, remember these 5 words – ‘something is better than nothing’.

As I’ve always maintained – Fitness isn’t deadlifting a 100 kg or running marathons. Fitness is doing the smallest things to ensure that your body is better today than it was yesterday.

Do the minimal – walk around for 20 minutes every day, take the stairs instead of the lift, if you have the time then try your hand at free body movements like push-ups and sit-ups. But, above all just keep your body active.

The combination of a zero sugar diet and an active lifestyle is the key to long term health. This is the bare minimum you owe to your body. It’s about time we make our bodies do what they were created to do.

Take that first step!

We believe this article has empowered you with the fundamental steps to initiate your path towards a healthier and revitalized version of yourself. Should you find this information valuable, feel free to share your feedback in the comments section. Explore more insightful articles on holistic well-being at Healthy Reads. For personalised assistance and expert guidance, consider subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

March 23, 2018 By Ranveer Allahbadia 1 Comment

Best fat loss exercise for Indian women

In India, most women have only one fitness goal – WEIGHT LOSS.

From my experience as a fitness coach, most young girls/women have similar goals – flat stomach or that thigh gap or those toned arms.

One of the biggest mistake women make in their fitness pursuit is that they are chasing “weight loss” when they really should be chasing “fat loss”.

Young girls and women have a very clear picture of their fitness targets. But, too many women are misinformed about the CORRECT way of achieving those targets.

KEY: CARDIO will not get you to your goals fast.

Losing WEIGHT by purely starving yourself and doing exhaustive cardio workouts, but neither is good for your overall well being, nor is it the most effective means of burning fat.

Let’s break it down. When you do any form of CARDIO exercise. Running, jogging, even some hipster cardio exercise like some form of dance or martial arts, you’re burning calories. You’re burning off the fat that is stored in your body and using it for energy.

So it is burning fat but, keep in mind that the fat burns only WHILE you’re doing that particular exercise. Once you go home, your body enters a period of rest and things are normal.

Now let’s consider what happens to your body during and after WEIGHT TRAINING. So weight training is like any other EXERCISE. In order to go through with it you need to exert your body. You need to spend calories.

While you’ve undergone resistance training, while you’ve done squats or push ups or a bicep curl, your muscles are made to fight against that resistance. In doing so, your muscles undergo a number of minute tears.

After your exercise, when you go home, and you’re resting, these tears in your muscles are repaired by your body. In order to repair them, your body spends calories, and continues to burn fat even when you’re on your couch, watching TV and even when you’re asleep.

SIMPLE CARDIO – Burn calories only while you exercise.

RESISTANCE TRAINING – You’re burning calories while you exercise AND you’re burning calories even after the exercise, while you’re chilling at home.

The added advantage of resistance training is the lean muscle you put on in the long term. The more muscle you put on, as a woman, the more fat you’ll burn.

The other big issue I’ve seen in India, is that many women are afraid to take up weight training because they think they’ll end up looking like a “bulked up bodybuilder”. They don’t wanna get “Bulky”. You need to know that these overly bulky women have taken a LOT of steroid injections to make their bodies turn into THAT.

Many of them have used testosterone, the male hormone. The testosterone is what makes those women bulky and it’s also what makes mens’ muscles bigger.

Rest assured you won’t become like that UNLESS you take testosterone injections. As a woman, your natural biological make up will make you look beautiful always, it will make you look “girly”, unless YOU mess around with it.

Priyanka chopra, Bipasha Basu, Alia Bhatt. All these women lift weights and have been lifting weights for a long time. They aren’t bulky by any means.

If you still aren’t convinced about this, I urge you to at least try it out for a couple of months. Go to a good gym, get a good trainer, see the results for yourself. As a woman, especially if you’re someone who has never tried resistance training, you owe it to your body to give it a shot. You have only one body, its time to maximize its potential.

THIS IS THE FASTEST WAY TO BURN FAT.