Come back stronger

It's been exactly a year since my last post.
That doesn't mean that I have not been working out or forgotten about my "6 pack abs dream".
But I was not very disciplined either.

Last year my relaxed waist size was 89 cm, It went down till 87cm on 25th May 2019 (I maintain a journal). My tight waist size went down from 84cms to 80 cm (Yeah I was ecstatic).

Then some series of  emotional events threw me out of track. (Yup, it's not a perfect life)
I went from "I should be disciplined" to "F**k it, I need some self love".
I was eating all my meals out. I got little addicted to Coca Cola (which might be because I was drinking less water)

I waist size went up till 92cm (Relaxed)  and 86cm(tight) .
It was saddening to lose all the progress I made and succumb to my inability to stay emotionally strong.

From March 2018 to October 2019, I got my heart broken 2 times. I have learned few things:

1.  You can focus you pain to get disciplined and get better.
2.  If you focus your pain on "Self Love" you get side tracked from your goal and gain fat.

The above 2 points applies to not only your weight loss journey but other aspects of your life too (Career, relationship with family members etc)

3. "Self love" should not mean being lousy , binge eating, binge watching cheap entertainment, binge wasting time and not giving a f**k.
Being disciplined is "Self Love". When at the end of the day, if you feel sad and sorry about yourself instead of feeling happy and proud about yourself then it's an indication that whatever you did, can't be termed as "Self-love".

4. Training just your body is not enough. Training you mind is more important, as it will eventually help you to stay on your goal for a long term  on an "automatic" mode.
Last year, one of the experiments I did, was on on my coffee intake. I used to drink 2 or 3 cups coffee with milk and sugar on a weekday. Then I reduced my intake to only 1 coffee, and later to 1 cup of coffee without milk and sugar.

Now I don't feel the need to adding milk and sugar to my coffee. The same I applied on my intake of orange juice, without sugar.
What changed? My mind got accustomed to the bland black coffee which I forced on myself for some weeks. I don't know the exact duration of this change but there is an accepted "notion" that it takes around 21 days of consistency to break a habit.

It's been almost 5 years since I started this blog, but being a fit guy, has been "a dream" since college days(almost 10 years). As I read older posts I have mixed emotions. I feel stupid for not being consistent. I also feel hopeful as I was able to lose a lot of waist size ever since I came to Mexico.(I lost 15 cms and gained back 5 cms in past 15 months).

Also, I have been thinking about the way our mind and body are so much out of our direct control.
If my body gets dirty, I move my hands, use water and soap and clean myself.
Why we are not able to do the same with the "unwanted" fat reserve?
Can I "instruct" my body to lose fat and not store it?
I have tried that but I don't have any evidence, that shows if it works.
I should experiment the same using the "21 days" approach.

So below is my plan of Action:

1. Wake up at 5 am.

2. Do Surya Namaskar (One of the yoga asans. It really stretches your whole body.)

3. Do 5 minutes of vacuum.
    a. Breath out, create a vacuum in your abdomen and hold it as long as possible
    b. Deep breath in, breath out, repeat.
    c. helps in tightening the abdomen muscles

4. Go to gym, workout on empty stomach to use Fat as source of energy.
    a. Evening workouts use up the blood glucose first, that you got from your day's meals.
    b. I would not need to worry about "finding" time to workout in the evening.
    c. I can give time for other things in the evening (salsa classes, friends, learning something new)

5. Meditate and visualize goals daily.
    a. To sync my subconscious mind with my goals.
    b. To "instruct" my mind, about what I expect from my body (Less fat storage)


My current stats are:

Waist size: 91cms (Loose) / 86cm(tight)
Chest size: 108cm
Biceps size: 34cm (R) / 33.5cm (L)
Thighs size: 57cm (R) / 57cm (L)
Calves size: 37cm (R) / 37cm (L)

My strength stats:

Deadlift: 102 Kgs
Bench Press: 65 Kgs
Front Squats: 61 Kgs

Next update will be soon.











  

Growth Plateau

It's been more than 4 months in Mexico

My current stats are:
Chest:   108cms
Biceps: 34cms(R),33cms(L)
Thighs: 58cms
waist:    84cms(tight)/89cms(loose) (-6 cm)

My size growth has plateaued. I am not making any size gains.
Even my strength gain is slow. May be my expectations are very high, I am not sure.
I have lost waist size, but not as fast as I did in my first month in Mexico.
I am seeing some definitions in my back, abs and shoulders. For these I do exercises of 3-5 sets with 8+ reps. So I think I should do the same for other body parts as well.

Below are my best weight for at least 5 reps(not counting the bar weight):

Bench Press: 52kgs. (+4)
Pullups: 8 (wide grip) (+4)
Leg press: 254 kgs (+94)

To get out of depression in life, I started going out more. To parties, to trips.
My don't have a strict diet. and I feel that's the reason of all the slow growth.

I will be following the below routine:

Day 1 : Chest,triceps
Day 2 : Running
Day 3 : Back and biceps
Day 4 : Running
Day 5 : Legs, Shoulders,Wrists

I will do around 5 sets for each exercise, one set would be a drop set. 3 sets of 8+ range 1 set of 5 rep.
Each rep will have eccentric overload and contraction at the peak position whenever possible.

I am eager to see my 6 packs abs. I also accept that it's a slow journey. I have to make consistent progress, and I will.

I feel that being in Mexico has given me opportunities for my physical, emotional, social and career growth and I am thankful for that. 

Currently I am in Mexico for past 1 month. Landed here on 19th May


My current stats are:
Chest:   108cms (-4 cm)
Biceps: 34.2cms(R),33cms(L)
Thighs: 58cms
waist:    89cms(tight)/95cms(loose) (-6 cm)

After the previous post, I went through some personal life problems. Couldn't concentrate on fitness and diet properly. After coming to mexico, I decided that I will be very focused and disciplined.
Most of my food is oil less and sugar less(only 1 cup coffee a day during weekdays). I have been going to gym 3-4 times a week.

The gym here is different than the office gym back in India. It's more old school, like the one we see in Arnold's vintage videos.  Even bars here are heavier. So I am starting from base here and slowly building up strength. Below are my best weight for at least 5 reps(not counting the bar weight):

Bench Press: 48kgs.
Pullups: 8
Leg press: 160 kgs
Squats: 30 kgs
Deadlift: 80 kgs

Currently I am following the below routine:
Day 1 : Chest,Back,Shoulders,abs
Day 2 : Legs,Biceps,Arms,Triceps,Wrists

I repeat the above one after the other throughout the week. I try to vary my exercises. I do around 5 sets for each exercise, one set would be a drop set. I am trying to include eccentric overload as much as possible.

I have realized that my form wasn't proper for squats and deadlift. So I went down on weights and focused on correct form.

I have also started doing weighted ab exercises as well as body weight ab exercises (100 reps)

I will get defined abs by 21st July. Will update soon.

A month of 2018 is already over, when I look back, it started with a motivational day. I went for jog, exercised. But as usual, i got lost after few days. Apart from going to gym 2-3 times a week, and doing intermittent fasting, I was pretty inconsistent.

Nothing is working. In fact i am in much worse state that I was last year.

My current stats are:

Chest:   112cms (+3 cm)
Biceps: 34.5cms(R),34cms(L)
Thighs: 60cms
waist:    95cms(tight)/101cms(loose) (+3 cm)

My waist size grew by 3 cms. It's very frustrating. This year in july, it will be 3 years, since I promised myself a six pack abs. Ever since that day I am making efforts, more than my colleagues, but I am still more or less the same fat guy. My strength has increased though.

DeadLift: 128 Kgs.
Bench Press: 68Kgs.
Squats: 88Kgs
Pullups: 6

Today morning(9-02-2018), I went for a jog (1.8 kms in 10:15). I want this day to be the game changing day for me. I will demand consistent hard work from myself, everyday from today onwards. Not focusing on past failures. I have been maintaining a daily tracker for past 1 week. To track where all i spend my time and money. It really helped me to identify the issue in my schedule and helped me to spend time and money wisely.

So to end with, below is the daily plan:

1. Daily work on my startup. (Yes, that's also there, )
2. 24-36 hour fasting once every 2 weeks.
3. Intermittent fasting for the rest of the days(small eating window and big fasting window, eg: 8:16)
4. wake up around 5-5:30
5. Go for Jogging (max 20 minutes, cover more distance every day)
6. Body weight exercises (core exercises) and Suryanamaskar
7. Go to gym in the evening for weight training.(5 days a week)
8. Make a weekly meal plan and stick to it.

Next update, By March 1. I may travel to Mexico for a long term assignment. I want to get my life on track before going there. May the force be with me.

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."