Brief: Lack of fibre and fluids Detailed: Hello, Thanks for Writing to Health Care Magic and putting trust in us regarding your Health related query. I am Dr. Saleha and I have read your message in detail, I understand your concern and will try to help you in this. It seems that your are taking more protein and taking less fluid and fibre than you should so stool bulk is not enough Main thing to do in treating the problem is controlling constipation,life style and medical changes . +Drink much water.As you do gym so may be you are using more water and drinking lesser than you should +Increase fibre in your food , eat whole wheat products. +You can use organic fibre supplements too. +Don t strain much during bowel movements. + In my clinic i would suggest my patients use spasmolytics like meberverine to relieve pain. +Eat less fats and keep meat content of food low.. +Eat cereals more and vegetables. +You can use syrup cremafin to give mild stool softening effect. +I would also suggest my patients to use sodium picsulfate or lactulose if they needed more laxative effect. This can be controlled easily all you have to do is follow my instructions .Within two weeks you will see change. I hope this answers your question.If you have more questions, I am happy to answer. Wish you lasting health. Regards. Dr.Saleha Saeed