Chandan Mallick

Senior Software Engineer

[Amaal Mallik @AmaalMallik]

WHY 💔

[Pathik Joshi💪 @pathikj80]

Surreal hilltop vistas, hidden trails, a rider's birthday celebration, a brush with royalty, and echoes of history.

Today’s #RideWithHonour ride to Neulpur Hill & Gadamadhupur Palace was nothing short of a story in motion.

[Chandan Mallick @mallick231]

#ବନ���ଓନିଜକୁଫିଟ୍

[Pathik Joshi💪 @pathikj80]

This image has been doing rounds on X over the last couple of days. Now, that a few people have inquired about this, let me break it down point by point for you..

➡️The gain of unwanted fat:

Body-fat changes depend on overall energy balance: eating more calories than you burn leads to fat gain regardless of whey protein.

Evidence from randomized trials and meta-analyses shows whey protein can aid fat loss, preserve lean muscle, and boost fullness when included in a calorie-controlled diet.

A review of 35 studies found that combining whey, resistance training, and moderate calorie restriction significantly lowers BMI, body fat, and waist size.

Ref: https://t.co/qfGREGvJK4

➡️Scientific evidence shows whey protein does not harm heart health.

Randomized trials and meta-analyses find neutral or slightly beneficial effects on blood pressure, cholesterol, and vascular function, partly via bioactive peptides and improved body composition.

Concerns stem from outdated high-protein myths. Only those with kidney disease or poor-quality products need to exercise caution.

Ref: https://t.co/KNIGShaMw0

➡️Increases Blood acidity levels:

The idea that whey protein increases blood acidity levels is not supported by scientific evidence in healthy individuals.

The body tightly regulates blood pH (~7.35–7.45). Clinical trials and metabolic balance studies find no pH drop in healthy adults consuming high-protein diets, including whey.

This myth likely stems from outdated concepts like the “acid-ash hypothesis,” which linked animal protein to bone loss through chronic low-grade acidosis.

For the general population, moderate whey protein supplementation poses no risk to blood acidity or pH stability. Restriction may only be necessary in cases of advanced kidney disease or specific metabolic disorders.

Ref:https://t.co/TO2IWyhBDA

➡️Unbalanced Nutritional consumption:

Whey protein itself doesn’t create an “unbalanced diet.” Nutritional imbalance results from poor overall eating patterns, not from whey protein supplementation within a varied & balanced diet.

If you don't know how to eat a balanced diet, work with a qualified nutrition professional to design one for yourself.

➡️Wheezing & Swelling of the face:

Whey comes from milk. People with a cow’s-milk protein allergy can experience immune reactions such as wheezing, hives, facial swelling, or anaphylaxis. However, this is very rare.

Whey protein is safe for most people. Wheezing or facial swelling signals a milk-protein allergy, not a typical response, and requires prompt medical attention and strict avoidance.

➡️Causes Bone mineral disbalance:

Whey protein does not cause bone mineral loss; within a balanced diet it can help maintain or even improve bone strength.

Bone health depends on overall nutrition (calcium, vitamin D, micronutrients) and weight-bearing exercise, not on avoiding whey. Only people with chronic kidney disease may need tailored protein guidance, but that’s unrelated to bone “mineral disbalance.”

Human trials and meta-analyses show that higher protein intakes (whey included) either have neutral or beneficial effects on bone density when calcium intake is adequate.

Whey protein itself, is a decent source of calcium.

➡️ It leads to Ketosis:

Whey protein does not cause ketosis; ketosis occurs from carbohydrate restriction, not protein intake.

Ketosis is a metabolic state in which, due to very low carbohydrate availability, the body produces ketone bodies primarily to fuel the brain and other organs.

Whey is mostly protein with some carbs and negligible fat. Consuming whey without drastically cutting carbs will not induce ketosis.

Confusion arises from ketogenic diets using whey to meet protein goals. People assume whey causes ketosis, when in reality ketosis depends on overall carb restriction, not protein supplementation.

➡️Kidney problems:

Multiple long-term studies show that high-protein diets, including whey supplementation, do not harm kidney function in people with healthy kidneys.

High protein intake (including whey) can increase kidney workload temporarily by raising glomerular filtration rate (GFR), but this is a normal physiological response seen in protein digestion and does not indicate damage in healthy kidneys.

Ref: https://t.co/tRHTpMp2Bd

In healthy adults, whey protein does not cause kidney damage; only those with pre-existing kidney issues need to be cautious. Individuals with chronic kidney disease (CKD) should monitor protein intake and strictly follow medical guidance.

That's it!!

That addresses each claim in this image.

👉If you have any concerns about kidney health, it is advisable to undergo a comprehensive kidney function test and discuss the results with your healthcare provider. Provided your kidney function is normal and you do not have chronic kidney disease, incorporating whey protein into your diet is generally safe and effective for meeting your daily protein requirements.

Lift, run/walk, eat good, sleep well....lead a healthy and active life!!

[Chandan Mallick @mallick231]

@pathikj80 Hau bhai

[Pathik Joshi💪 @pathikj80]

A friend on X, recently shared that she paused strength training for two months to focus on swimming. During this time, she managed to maintain some yoga practice too. Interestingly, she noticed that swimming led to “faster fat loss” than she had ever seen in the gym.

Could that really be true? Let’s break it down!!

👉Why swimming seemed to work faster:

➡️Higher calorie burn: Swimming is a continuous, full-body activity with the added energy cost of keeping the body warm in water. A moderate swimming session can burn 400–700 kcal per hour. In contrast, a typical strength training session—because of rest intervals—usually burns only 200–350 kcal.

➡️Calorie-controlled diet: She was also following a calorie-controlled diet. Keeping food intake the same while adding higher calorie expenditure through swimming increases the overall energy deficit, leading to quicker short-term weight loss.

➡️Body re-composition with weights: In strength training, especially for beginners, muscle mass gained can offset fat lost, so the scale might not show much movement even though body composition is improving. This effect is often called body re-composition or “newbie gains” in gym culture.

👉Why do most modern coaches still recommend lifting for optimal fat loss?

➡️Muscle retention: Resistance training signals the body to preserve lean tissue during a calorie deficit, meaning most of the weight lost is fat rather than muscle.

➡️Metabolic boost: Lean muscle is metabolically active. More muscle raises basal metabolic rate (BMR), leading to a higher daily calorie burn in the long run and improved long-term fat loss maintenance.

➡️Bone density: Strength training and weight-bearing activities like squats, deadlifts, running, or hiking strengthen bones by loading them. Swimming, while excellent for muscles (back, shoulders, core, hips), does not provide much mechanical loading for the skeleton due to buoyancy.

➡️Long-term calorie burn (EPOC): Intense strength training leads to excess post-exercise oxygen consumption (EPOC). This means the body continues to burn calories for 12–48 hours after the workout while repairing muscles and restoring balance. Strength training creates a greater EPOC effect than moderate cardio.

👉Not to forget, Strength training also improves swimming:

➡️Stronger back, shoulders, core, and hips translate into more powerful pulls and kicks.

➡️Balanced rotator cuff and scapular strength reduce shoulder injury risk.

➡️Greater overall strength makes strokes more efficient.

➡️Even Olympic swimmers like Caeleb Dressel, Katinka Hosszú, & Michael Phelps relied on weight training alongside pool work to build their powerful physiques and enhance performance.

Safe to say, there isn't one sport on the planet today which can afford to ignore strength training altogether.

👉 The Bottomline:

➡️Enjoy swimming for the sport it is, Enjoy its calorie burn, cardiovascular fitness, and overall joy.

➡️However, do add 2–3 short strength sessions each week - focusing on squats, hip hinges, pushes, pulls, and core stability - for muscle retention, stronger metabolism, better bone health, aesthetics, and even improved swimming performance.

➡️It should never be framed as swimming versus weights.

➡️The best outcomes for body composition, performance, and long-term health come from combining them: swimming + weights working together.

Signing off.

[Chandan Mallick @mallick231]

@pathikj80 Aji bhala achi tike ta gym jibi

[Chandan Mallick @mallick231]

@pathikj80 Pura thik katha kahila bhai

[Chandan Mallick @mallick231]

Tried @TsaTekk whey on the recommendation of my coach @pathikj80 and I loved it. The Strawberry Banana flavour is just too good and also got a good discount using the code PATHIK18. Perfect taste, mixability and no after taste. One of the best whey protein, I have ever used.

[Chandan Mallick @mallick231]

@pathikj80 Happy birthday to him🎂

[Chandan Mallick @mallick231]

@pathikj80 Krushna chuda ?

[Chandan Mallick @mallick231]

@pathikj80 Yes…my fav🤩

[Chandan Mallick @mallick231]

@thepfcclub Rotating leg lifts

[Chandan Mallick @mallick231]

@bhav_paaji I guess he is Poonam Dhillon’s son Anmol

[Chandan Mallick @mallick231]

@Trendulkar Society of the Snow

[Chandan Mallick @mallick231]

@pathikj80 Happy Diwali 🪔

[Chandan Mallick @mallick231]

@asittripathy11 Happy Diwali 🪔