It has been more than an year, since I last wrote a post. Time passed so quickly.
A lot going on in my personal life, career dilemma, mid life crisis etc. Still I managed to go to gym at least once a week.
I was back to India last December.
I have made some progress in my physique.

My current stats are:

Chest:   109cms (+2 cm)
Biceps: 35cms(R),33.5cms(L) (+1 cm)
Thighs: 60cms (+2 cm)
waist:    93cms(tight)/98cms(loose) (-2 cm)
Calves: 38cms

Considering 12 months, these improvements are not that big. Currently I am trying out a new theory.
Fasting. Both long term and intermittent.
Since fasting is linked with high growth hormone and more fat burn, I am going to try this out.
Today I completed a 20 hours fast.
So following is my new paln:

1. 24-36 hour fasting once every 2 weeks.
2. Intermittent fasting for the rest of the days(small eating window and big fasting window, eg: 8:16)
3. wake up around 5-5:30
4. Have 3 egg whites/(For BCAA).
5. Go to gym for weight training.(5 days a week)
6. Go for an HIIT or 30 minute jog(except leg days)
7. Have 3 egg whites(For BCAA)
8. Go to office, lunch: 3 egg yolks, normal chicken meals(First meal)
9. Come back have dinner before 8
10. I have create a rough diet plan to follow (to get at least the minimum  needed nutrition).
11. Will update my progress every month at least.

It has been more than an year, since I last wrote a post.
I am currently in Sweden for past 2 months for a short company assignment.
I have been regular with my workout in gym since June 2016(may have missed 1 or 2 weeks in between).

But I have changed my workout routine. I don't do full body routine any more. I rather do muscle specific routine.

So each week there will be 3-4 workout days for eg:

Day 1: Chest
Day 2: Back
Day 3: Legs
Day 4: Biceps and triceps

Traps exercise and deadlifts every workout day.
I mix rest days, mostly between Chest and Back days. Weekends I keep for rest. May be some walking around the city, or visiting any new place.

I found that this way of working out gives more gains in muscles.

My current stats are:

Chest:   104cms(loose)/107cms(expanded)
Biceps: 34cms(R),33cms(L)
Thighs: 58cms
waist:    93cms(tight)/100cms(loose)
Calves: 38cms

All these muscle gains in 4 months of committed workout in gym.
Ever since I came to Sweden I have become more committed since I have a gym on the same floor of my Hotel.

I am happy with my progress. Till now I was concentrating on building up muscles, as the more muscles you have the more calories you burn even when you are not working out.
The spare tire around my waist is still there. So In the mornings, I will be throwing in some high intensity interval cardio(may be on treadmill or open space) and ab exercises, to speed up the fat burning process and chiseling those abs.

I will also using meditation and "learning Swedish" to sharpen my brain.

My aim is that when I return back to India, in a month or so, everyone should be amazed by my transformation.
Main change in my attitude is that I have stopped shamming myself for having an unfit body. Rather I keep encouraging myself and appreciate myself after a good workout day.

Positively looking forward and working for a better life everyday in all aspects.

                                                        The Progress

Day before yesterday I checked my weight, I lost around 1.5 kg. (from around 86 to around 84).
I was very happy. I remembered about this blog, which I was ignoring for past 6 months.
I had hit a plateau of 86kgs. Not going up but no going down either.
2 weeks ago I went to an Ayurveda doctor for my skin allergies. He told me to quit non veg until I get well, as animal proteins cause problems while having allergies.

This wasn't like my last visit to Ayurveda. This time I was determined to give my body, what it deserves, a clean blood and a strong immune system (I am having auto immune allergies).

So for last 2 weeks I am on a complete veg diet with occasional use of milk in tea.
I went to gym around 5 times and started drinking lemon water early in the morning.

With all these I finally saw a reduction in weight, after so long. So today I decided to write another post for the blog. To my surprise, today this blog turned a full one year old.

I was going through my earlier post, some full of determination and some with desperation.

Anyway on the anniversary, here is my plan of action for the coming days:

Monday: Full body workout, travel on cycle to gym

Tuesday: half n hour jog, core strengthening exercises,Yoga n meditation

Wednesday:  Full body workout, travel on cycle to gym

Thursday: half n hour swimming or squash,Yoga n meditation

Friday: Full body workout, travel on cycle to gym

Saturday:half n hour jog, core strengthening exercises,Yoga n meditation

Sunday: Meditation n rest

I am not putting any fixed schedule to do these, because when I miss the schedule I am always able to convince myself to postpone the workout for the next day.

I feel, this blog will be ready to inspire people, before the next anniversary. Ending the post with my current stats.



Weight :84kgs
Chest: 100.5cms(loose)/103.5cms(expanded)
Biceps: 32.5cms(R),31.5cms(L)
Thighs:58cms(R),57cms(L)
waist: 97cms(tight)/101cms(loose)
Calves:   38.5cms(R)/38cms(L)

and a quote:

"The only way to achieve your goals, is to keep moving. No matter how slow you become or how far you are pushed back, keep moving. In the end life will reward you for your persistence."

Its been more than a month. I am still struggling to be regular in my workouts.
Current Stats:

Chest: 100.5(tight)/103.5(loose)
arms: 32(R),31(L)
thighs:57.5(R),58(L)
waist: 95.5(tight)/100(loose)

You are what you choose to be right now.

"You are not what you were in past. You are what you choose to be right now. "
Usually I start with how I couldn't achieve what I wanted to. I am done with that. No matter how much you failed in past, there is no point brooding over it. Thinking about what you couldn't achieve will only attract more negative things in life.

One simple desire at a time:
My waistline is 39.5 inches.  I want it to be 34 by april 13th, my birthday.

One simple plan to achieve what you desire:

# Eat whatever I want except junk food and fried food.

# Fix a daily morning routine of workout

5:15 -: wake up and fresh up
5:30-6:00 -: jogging
6:00-6:30 -: yoga and meditation
6:30-7:00 -: HIIT(mon, wed, fri)/GYM(tues,thurs,sat)
Some Evenings: squash or swimming

Back On Track

Okay. I confess I have not been much serious and consistent about my body transformation.
Last one month I exercised very few times and I am really ashamed of myself for not having enough will power to stay on track.
However, I did watch my diet. I stayed away from oily food as much as possible. I included fruits in my diet.
Since I live away from my family, having completely healthy food is bit of a problem.
I share a 3 BHK flat with five of my colleagues. We have a cook who prepares breakfast and dinner.
So I need to have lunch outside mostly at my company cafeteria.
2-3 times I took only fruits as lunch.

Anyways, I believe I can always start fresh as long as I don't quit. So have started working out from today. I have promised myself to workout every day no matter what happens.
Usually I prefer working out in the morning, but its really difficult to wake up early in a chill weather. So I have decided that if I fail to workout in the morning then I would do that in the evening.
First day itself I forgot to start my day with a workout. So after returning from the office I went for a jog and then climbed up till my flat at 14th floor. By the way, I have again started going to office on my cycle.

Two things I learned today:

1. It always feels awesome after keeping a promise you made with yourself.
2. Doing "Savasan"(a relaxing position in yoga) after workout, removes fatigue and tiredness completely.

To end , here are my current stats as on today(26-11-2014):

Weight: 81 Kgs
Height: 175 cms
Waist:   94.5cms(tight)/100.5cms(loose)
Chest:   101cms
Biceps:  32cms(R)/30.5cms(L)
Calves:   37.5cms(R)/37cms(L)

Next post , a week later.:)

Okay.. So I am a little disappointed from myself.
I didn't put as much effort as I expected from myself.
Last three weeks barely did any exercise. Except for few HTT and a one day cycling hike of 35 kms.
But I did control my diet. I included lots if fruits and nuts in my diet. I avoid using  too much oil in my food as much as possible.
I didn't weigh myself yet. But I have lost 2cms from my waist line.
From this Sunday, I have started going for an hour of swimming, which is considered to be the best exercise we can have.

My current stats are:

Waist:   95cms(tight)/100cms(loose)
Chest:   101cms
Biceps:  32cms(R)/31cms(L)
Calves:   37cms(R)/36cms(L)

I hope next time I will do better than this.