Working out

03 May 2014 [ body-building workout ]

I started to work out last year around the same time. I can clearly remember my first day to the gym. I had almost fainted after some running and some push ups. I was sweating profusely and trying to catch my breath while lying down on a mat. The 200 m walk to my home took more than 10 minutes and then I fell on my bed for another hour. That night after a lot of thinking I came to a conclusion that I had to get fit even if I had to go through what happened in the morning again.

I have always been physically weak and underweight. I am 6 feel tall and weighed ~68 kg last year. I was 8-10 kg short of normal body weight for my height.

Next day I was in the gym again. Prince, my instructor looked more worried than me. We chatted for sometime and then he said that I should just do very little work out for a first few months and eat as much as possible to gain at least 10 more kilos.

First month:

I ate a lot. I just kept eating as much as possible. My diet chart was something like this:

Pre workout: 4 bananas, 4 slices of bread with butter or cheese, occasionally oats

Post Workout: 4 bananas, 4 egg whites, a bowl of sprouts, 1/2 litre of milk

Lunch: 1 bowl of rice, dal and veggies.

Evening: Idly or anything rich in carbohydrates

Night: Chappati, veggies, 4 egg whites, 1/2 milk before sleeping. 200-250 gm of chicken 2-3 times a week.

Then in the gym I just used to walk for 10 min and then 10 mins of cycling and some stretching exercises. Eating was the most difficult task for me. I could barely eat 1/2 biriyani before. After pre-workout diet I had to wait for at least 30 minutes for the food to settle down.

I also carried glucon-d in a bottle and used to sip(not drink) every couple of minutes.

Second month:

My diet was almost similar. Now I had started little bit of muscle training. For warm up I used to cycle/walk for 10 minutes. I trained one muscle everyday with 3 different exercises – 3 repetitions each with increased weights. So I was training chest, biceps, triceps, shoulders, legs and back till Saturday and then took a day off on Sunday. I did throw up a couple of times. I was still weak and had felt dizzy at least a couple of times.

Third – Fifth month:

Prince suggested that if I should take some protein supplements if I could spend some money. He asked me to take mass gainer so that I can gain some more weight. I weighed around 72 kg. By the fifth month, I weighed 76 kg and my workout schedule had changed to 2 muscle each day with 2 exercises each. I was able to do more weights and was at ease. I was a lot better at the end of fifth month.

Sixth – Seventh month:

I had finished the 6 lb of mass gainer, so I took another protein supplement. I was really in much better shape. I was doing more weights. My weight was 78 kg. I could work out for around an hour. I was back to doing one muscle with 4 exercise each and with more weights.

After seventh at the gym, I had to move to a new location. So that meant that I could not train with Prince anymore. He was pivotal in what I had achieved till then. So he suggested that we meet once every month and I should give him a treat 🙂

… Now:

I just did 50 kg (25 + 25) barbell bench press a few days back (I love bench press).  I am able to work out a lot more and do more weights for each muscle and am pushing my limits every month. I still meet Prince at least once every month and he changes my exercises every month.

And I weigh 82 kg and I have a small tummy which is visible now. Sometimes people say that I am getting fat, which I take as a compliment as I have never been called fat 😛 I need to start cutting down now!

Things that I learned:

• Diet is the most important thing. If I don’t eat properly, I can notice it the next day in the gym.
• Breathing in and out during the movements of the exercise is crucial.
• Maintaining good posture is also very important else you will get hurt. I have pulled my back muscles at least 3 time during the last one year.
• Pre-workout diet is important and you should give sufficient time to digest it, otherwise you may vomit. For me it is 30 minutes.
• Taking rest is equally important. I sleep for at least 7 hours.
• Workout buddy – if you are starting, it will be really motivating. Prince was my trainer but if I skipped a day, he used to ask me where I was.
• I have also learned my physical limits. I no longer feel dizzy, I know when to give up. Everyday is different.

Prince is looking out for people who need personal training. Contact him on 855 311 2376 (Bangalore only)!

Eat like an animal, train like a beast!