Fitness

Tracking my fitness journey and goals

Progress So Far

I began taking fitness seriously during the pandemic, mid-2020. Started with bodyweight workouts on my terrace, after which I joined a gym and started lifting weights properly.

Kickboxing started beginning of 2023. I love the violence, I love it when my blood gets spilt. My shins and thighs have become numb and my face can take a nice beating. My round kicks are also landing well now.

Running started recently, end of 2024. I didn't run before because I thought it caused muscle loss, but apparently that's a myth. I needed an activity to train endurance anyway, and this was the best fit. Enjoying it so far.

Before

2020

After

2024

I'm currently on a bulk, consuming minimum 120g protein and more than 3000 kcal everyday. My height is 180cm and I weigh 68kg at 15% body fat.

Learnings

Some of the most important learnings from my fitness journey -

  • NEVER stop strength training. In the past 5 years, there were 2 separate instances where I stopped lifting for 6-8 months, and they were horrible for my mental health.
  • Keep lifting simple. 3 days a week is ideal - push/pull/legs split. Prioritise strength over everything else. Operate in the 4-6 reps range for compound lifts and 8-12 reps range for accessory movements.
  • Intermittent fasting is the most GOATED method out there for losing body fat. I love the way it makes me feel, but I'm not following it now because I'm trying to gain muscle and it's difficult to fit enough calories in a short eating window.
  • I used to think gaining muscle required you to eat just a shit ton of protein. Let me tell you, just protein is not enough - you also need to consume higher than maintenance calories (very simple when you think about it, but I was getting it wrong for a long time).
  • I'm in a love-hate relationship with creatine - I'm on it for 6 months then off for 6 months. Tried a few other supplements but didn't see any major benefits. Creatine is the only one that shows very visible results.

Details

Weekly Training Schedule

  • Monday: Pull day (Back, biceps)
  • Tuesday: Kickboxing
  • Wednesday: Push day (Chest, shoulders, triceps)
  • Thursday: Kickboxing
  • Friday: Leg day (Quads, hamstrings, calves)
  • Saturday: 5k Run with the run club
  • Sunday: Rest Day

Diet Plan

  • Breakfast is 4 eggs, sprouts salad, curd and a whey protein shake (1.5 scoops)
  • I carry a 20g protein bar to work to have an hour before lunch
  • Lunch is brown rice with either paneer or chickpeas
  • In the evening I have 4 more eggs and some bread
  • Dinner is grilled vegetables and a heavy whey protein shake (1.5 scoops) with added chocolate peanut butter, extra milk and mixed nuts

Current Goals

  • Be able to do a muscle up
  • Reach a weight of 72kg at 12% body fat
  • Learn how to do a backflip