A full day of eating and workout regime — transformed 85+kg to 70kg

It has been long since my last blog. Prior to this one, I wrote summaries of a few books that helped me change my life completely — Rich Dad Poor Dad, Power of your Subconscious Mind, Think and Grow Rich, to name a few.

This blog will talk about my journey from being a person with low confidence, high-fat percentage, painful knees to being confident, sorted and living life the way I want. Working out in a gym has helped me change many things in my life. I will be talking about my diet, workout plan, and people who helped me achieve the goal that I had set for my body and the costs involved in doing this. I would really suggest everyone to not ask money from your parents for gym fees and diet. Let them only fund your education and have other things on your own expense.

Why on earth you should listen to me or read this blog further?

Check out some of my before-after pictures 😄

Before 😞:

1) In 3rd year of Engineering College 2) In SSC Board receiving a prize for Rank 2 in school 🙈
1) On a trip to Lonavala, in 3rd or 4th year of Engineering College 2) In 2nd year of Engineering College

After 😍:

1) Clicked in Gym after leg’s workout 2) Clicked on Saturday after back or bicep workout, I think

Yes? — read further.
No? — You can skip the remaining blog altogether. Check out my other blogs on medium, you may love them 😊

Now, from the pictures, the transformation is pretty much evident, let’s talk about my workout schedule and most importantly, what I eat 😄.

Workouts as per week of the day:

  1. Monday — Legs (Yes, on Monday I am like, hell yeah it’s leg day 😃)
  2. Tuesday — Chest
  3. Wednesday — Back
  4. Thursday — Biceps
  5. Friday — Shoulder
  6. Saturday — Triceps
  7. Sunday — Rest

Apart from this, I cycle to my gym. I don’t own any other vehicle apart from a bicycle. I love my bicycle ❤️ 😄. It’s a DTB which I am gonna change soon as it’s 2 years old.

Each workout duration is an hour and a half. Now, let me tell you that I have hired a professional personal trainer to help me with my workouts every day. Apart from yearly gym membership, I pay a separate fee to my trainer every month.

Why did I hire a professional trainer?
Let’s accept the fact that I am lazy to research workout on my own and do them sometimes without proper form. Also, when you search for workouts, 100 websites tell you 100 different things. Although I have tried doing workouts on my own and after some time I was not able to see the results that I wanted and imagined. So I had decided, once I start with a job after my graduation, I would definitely hire a professional trainer. And that’s when I started seeing some improvements and workout became an addiction ❤️

6–7 months down the line with a trainer, I reached a stage when I again could not notice changes in my body. I had reached a threshold where my body needed something else, but I didn’t know what. Also, during this time, I had no proper diet, just something that my trainer suggested me to eat as per his knowledge. He is not a certified doctor or nutritionist, he is a certified gym trainer.

How did I solve this problem 😟?
I discussed this problem with my trainer, he suggested me to consult a professional nutritionist. And indeed I needed a diet since your body is 80% diet and 20% workout, the numbers 20 and 80 are from my own experience.
Luckily, Dr. Mansi Pujara is also a member of the same gym as mine and takes workout training from the same trainer as mine 😄. My trainer suggested me to consult her for diet.

Whatever I mention here as my diet, may or may not work for your lifestyle. I have been consulting Dr. Mansi for a while now. I have a new diet every 1 month or so. Earlier during fat loss, I had a new diet every 15 days to figure out what works best. Again, this time, I never relied on online diet plans since each website tells different things. In this post, I will be talking about my current diet which puts on a layer of lean muscle mass steadily without putting on fats. My body type is Endomorph which means I gain weight easily and find it hard to cut down extra fats.

The time and diet:

Get up at 5:30 AM — 5:45 AM and pre workout diet.

  1. A glass of water in a copper vessel immediately after getting up while on the bed.
  2. Freshen-up
  3. Vitamin D (ShelCal) tab on an empty stomach, 2 packets of oats, 1/2 scoop Whey Protein in 200 ml milk (Amul Slim Trim with 0.1% fat), A-Z MultiVitamin.
    Including 1 apple, 10 gms L-Glutamine in water. Black Coffee just before leaving for the gym.

At the Gym:

Workout from 6:45 to 8:30

  1. Depending on the day of the week, I workout along with support from my trainer.
  2. During the workout, I sip in 10 gms of BCAA (Branch Chained Amino Acids) in 1 L of water. They help me keep my energy to optimum levels and aid in lifting heavy weights during working out compound muscle groups.
  3. Post Workout — I have 2 bananas, 1/2 scoop whey protein in water mixed with 10gms of L-Glutamine. Vitamine E (600 mg) tablet, 2 tabs of chewable Vitamin C (orange flavor).

2 hours after workout:

  1. 4 egg whites. Earlier during fat loss, I was on a high protein diet to cut down stored fats. I used to have 12 egg whites every day at different times of the day with whey protein, chicken, but now it’s 4 egg whites.
  2. 150gms boiled, sweet potato and green tea in hot water.

Rest of the day at the Office:

After the workout, I am advised to have 5 L of water throughout the day. Which makes a total of 6 L of water in 24 hours if we add the 1 L at the gym. I keep sipping water every half hour at the office while traveling and at home.

Lunch At Office

  1. 1 + 1/2 zero-oil homemade chapati with dry sabzi (Indian dish made with vegetables) cooked in 1 teaspoon oil.
  2. Whey Protein in 200 ml of water
  3. 250–300 gms (filled bowl) of green salad.
  4. ButterMilk.
  5. 200 ml plain water squeezed with lemon.

Spend the rest of day writing code at the office

5:30 pm at Office

  1. 1/2 scoop Whey Protein in 200 ml water
  2. 30 gms roasted chana.

7:30 pm at Office

  1. 1 Apple
  2. 1/2 scoop Whey Protein in 200 ml water.

At Home:

Dinner at 9.30pm — 10 pm

  1. 250 gms — 300gms green salad.
  2. 50 gms grilled chicken breast or 1/2 scoop whey protein in 200 ml water.
  3. 1 chapati with sabzi
  4. Plain water with squeezed lemon.
  5. ButterMilk.
  6. 1 fish oil capsule of 1000mg.

Sleep by 10:30 pm — 11:00 pm and repeat this awesome schedule every single day 😍 for the results seen above. I am focusing on taking the fat percentage down (Currently I am ~21–22 %) which will give more muscle definition to abs and back.

During Sunday, I am allowed for a cheat meal now, earlier that was avoided to cut fat at a faster rate. During cheats, I have veg toast sandwich, chicken momos, McDonald's or masala dosa.

Gratitude to those who help me 🙏:

  1. I thank my parents for helping me with preparing the diet that I take at home. Eggs, salad for dinner. Although I pay for the costs, they help with cooking my diet every day. I am truly blessed to have them in my life.
  2. I thank my trainer — Aditya Nagpure from my gym to help me with workouts.
  3. I thank my dietician — Dr Mansi Pujara for an awesome diet planned with proper logic that suits my lifestyle and work.
  4. I thank BrowserStack for having me employed and provide with lunch and pantry filled with snacks that form the part of my diet. I do not carry salad, buttermilk, oats from home, I get it fresh at the office.
  5. I am thankful that I stay at home and don’t have to shift somewhere for the office which makes everything possible for me. I don’t have rent to pay which saves a lot in my salary.

Now, let's talk about the costs involved in doing this.

  1. Gym Yearly Membership — Rs:8000/-
  2. Trainer fee — Rs: 3500/- per month
  3. Diet at home — Rs: 5000/- per month (includes vitamin tabs, salad for dinner, fish oil, green tea, eggs, chicken, milk.)
  4. Consultation with Dr Mansi — Rs: 600/- per visit (First visit — Rs: 1200)
  5. Protein and other supplements (average)—Rs: 5000/- month. Why I mentioned average is because sometimes Protein Jar continues for over a month while BCAA is bought new. The average cost is the same.

Total for one month, I spend around Rs: 14000/- month excluding gym membership fees. I think the cost is justified for me since I earn it and pay out of my own pocket. No burden on my parents to provide. Also, working out has changed me a lot as a person to be disciplined, have a never give up attitude and love what you do.

I have never drunk and will never drink alcohol. I have never and will never smoke. Your body is a temple, keep it clean and nurture it. Give it all good things and see wonders happen.

When you see results, it becomes an addiction. Fitness is not a destination, it’s a journey, it’s a lifestyle which you adopt.

I hope you enjoyed reading this post and are motivated to work out if not already 😃. I tried to bust the myth that Software Engineers are not fit 😂.

That’s all for this post.
If guys want to contact me, I am alive on LinkedIn and Twitter.

Thanks for reading folks. Peace ☮️

Fitness | Core Team @GitLab | SDE 2@BrowserStack | GSoC 18 | ex-SDE Intern at Hotstar | ex- AWS | Jp Morgan Hackathon winner. | Entrepreneur in making