Don't use any supplements take natural food for protein take milk and milk products like cheese, paneer, curd, buttermilk which is made by skimmed milk, roasted Chana, soaked almond, whole grains, legumes, nuts. For  non veg Roasted  & lean meat & fish,  For reducing weight follow three main things like healthy diet, exercise and brisk walk morning and evening.

Hello practo user, There is no standard for protein in take. It depends your . Vitals . Purpose . Medical history- tolerance level of kidney. . Family history . Occupation . Physical activity . Daily routine And many more It is said 2gm per ideal weight .But if your purpose is only to be fit and healthy the there is no requirement of 2gm protein.if you take this it can lead to various other disease. So, if you want to contact us,you can contact us directly thru the link.

Take 2 gm per kg body weight protein stating ...thn slowly increase ..take lots of water.becoz of dehydration during zym. For more detail consult me

Before knowing ur output in d gym not possible to suggest nythng.How many tyms ND he much u r doing strength training depends

High protein diet and balanced nutrition and do exercises. Non veg paneer egg milk and milk products soyabean dal chana and butter ghee dry fruits. Contact me through practo direct consultation for further information surely help you.

Hello - contact through practo account for better result and custamised diet plan - i need to know about how much u are woring out . accordingly i will able to fix it - depends on the workout / no need to take protein supplements we can manage by food With good balance nutrion support.