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fahadmax START YOUR FITNESS JOURNEY WITH DR. FAHADMAX ( Medical Doctor , Certified Nutritionist , Fitness Coach & Transformation Specialist )

10/09/2026

A simple reminder: if someone can’t fix something about themselves within 5 seconds, maybe it’s worth thinking twice before pointing it out.

Weight, acne, hair loss, scars, skin tone — these might seem like casual observations to you, but you never really know what someone is already dealing with.

And this doesn’t mean you can’t genuinely care about someone.
If you’re concerned, talk to them privately and respectfully.

Because sometimes, one small comment can stay with someone much longer than you intended.

Think before you say it. 🤍

07/09/2026

Chinese food on diet? Absolutely. 🍜

You don’t need to completely avoid restaurant food to lose weight. The key is understanding portion size, preparation and what you’re actually eating.

This was a fun little experiment at Chinese Fusion Multan

📍 If you’re in Multan, give it a try — and let me know what you think

05/09/2026

📍 For Vehari: If you’re looking for salads, meals or desserts that can be a comparatively better choice, check out Sweet & Salad Studio.

Tagging their page below so you can check out their menu and order directly. 👇
sweet & salad studio

03/09/2026

Chicken sajji can be a pretty decent option when eating out — especially when you keep an eye on your portion, protein, and how it’s prepared.

Important: This particular sajji was grilled without any extra oil, which was confirmed by the restaurant’s chef. The fat you can see dripping from the chicken was from the chicken itself, particularly the skin/fattier parts.

I also removed the chicken skin. This isn’t necessary, but skin contains additional fat and calories, so it’s something to be aware of if you’re tracking calories.

📊 Reference values for cooked chicken

These are reference values, not the exact nutritional values of this restaurant’s sajji:

* Breast, skinless: ~165 kcal / 100g
* Breast, with skin: ~197 kcal / 100g
* Thigh, skinless: ~179 kcal / 100g
* Drumstick, with skin: ~191 kcal / 100g

The exact calories can vary depending on the edible meat portion, cut, skin and cooking method.

And one more thing 👀

If you’re having a sajji that’s cooked directly over fire and the chicken is repeatedly brushed with oil, that added oil will contribute additional calories — and the amount you actually consume will depend on how much oil is retained on the portion you eat.

Rice is another story: plain cooked rice is around ~130 kcal / 100g, but restaurant rice can be considerably higher depending on how much oil/fat is used.

So when eating out, don’t just look at what you’re eating — look at the portion and preparation too.

You don’t have to avoid your favourite foods. Understand them, portion them, and adjust the rest of your day accordingly. 🍗

02/09/2026

Pasta can be part of your diet.

You don’t need to completely cut out your favourite foods to lose weight. What matters is your portion size and overall calorie intake.

This is one of the meals I include in my clients’ diet plans because I believe a diet should be realistic, enjoyable, and something you can actually stick to.

The goal isn’t to eat “perfectly” — it’s to learn how to fit the foods you enjoy into your calories.

Diet should fit into your life, not the other way around.

Ingredients:

Pasta ( dry weight ) 50 gram
Boneless chicken ( Raw ) 100 gram
Tomato 100 grams
Oil 7 gram
Olpers cream 15 gram
Mushrooms 10 gram
Olives 10 gram
Adam’s Cheddar Cheese 10 gram
Ginger powder 1/4 tsp
Onion powder 1/4 tsp
Red Chilli flakes 1/4 tsp
Mixed herbs italian seasoning 1/4 tsp
Vinegar 1/2 tbsp
Salt & black pepper to taste

~510 kcal | 34 g protein | 43 g carbs | 19 g fat

30/08/2026

Same calories ≠ same nutrition. 👀

You can enjoy Lays or fries in a calorie deficit diet

But when calories are similar, what those calories give you matters too.

🍟 Enjoy your favourite foods.
🥗 Just make more nutritious, filling foods the bigger part of your diet.

Calories matter. But so does food quality.

28/08/2026

Busy but still trying to eat better? 🥗

Recipe:

* 150g marinated raw chicken breast
* 150g boiled chickpeas
* 25g cucumber
* 25g tomato
* 25g bell pepper
* 25g ketchup
* Chaat masala to taste

~510 kcal | ~48g protein

Chicken ko marinate karke portions mein freeze kar lo. Chickpeas bhi batch mein boil karke portions bana ke rakh sakte ho.

Jab zaroorat ho, chicken airfry/steam karo, sab ingredients mix karo — quick, filling & protein-rich lunch.

The portion shown in the video is on the larger side adjusted according to my daily requirements .Aap apni daily calorie aur protein requirements ke according portions kam ya zyada kar sakte hain.

26/08/2026

One mistake doesn’t define you.
Mushkil ho sakta hai, but change is always possible...

24/08/2026

Fries can be part of your diet 🍟
What matters is your overall calories, portion size & how they’re prepared.
You don’t have to cut out foods you enjoy to make progress

22/08/2026

100g dry rice ≠ 100g plain cooked rice. 🍚

Cooking adds water, so the weight can increase significantly — but the calories don’t suddenly triple.

If you’re tracking calories, weigh rice before cooking for the most consistent and accurate tracking.

Values may vary depending on rice variety and cooking method.

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