Rajkummar Rao recently posted a before-after picture on his instagram, showing off his phenomenal transformation for the movie Badhaai Do where he plays the role of a gay cop. The role of Shardul Thakur required him to put on quite a bit of muscle, which he did and how!

Being a pure vegetarian, it wasn't easy for Rajkummar to manage his diet as putting on that much muscle requires you to include enough protein in your diet on a daily basis. However, he did stick to his diet and did not give up on consistent workouts to nail his transformation. 

However, celebrity transformations cannot (rather, should not) be compared to the transformations that we regular folks go through, as we don't have a lot of the perks that they get to enjoy. However, does it mean that regular folks are at a disadvantage? It doesn't have to be so, not at all. Even if you are a pure vegetarian like Rajkummar Rao and can't afford expensive protein shakes, there is a great alternative which is within everyone's budget. 

We all know that paneer and other dairy items are good sources of protein, but it may be difficult to incorporate enough quantity of these items in your daily diet from the perspective of total protein dependence. Contrary to popular belief, dal is not a good source of protein as it contains more carbs than proteins in terms of its macronutrients. What then, can be considered as the best vegetarian source of protein which is also not expensive? 

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The answer is: Soya. Yes, soya in any form - be it chunks or granules, make for an excellent source of protein. It has about 52 grams of protein per 100 gm weight, which is way more than meat and dairy.

via GIPHY

Soya is great for bodybuilding, and the theory about it increasing oestrogen in the body and giving rise to manboobs is mostly a myth, as that happens under extraordinary circumstances (one needs to consume kilos of soya in a day for that to happen). So, enjoy your soya bean sabji and soya paratha guilt free, as they will help you pack some serious muscle.

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