My fitness journey:-

Today, I complete 20 years of working out. 10th April, 2000-2020. I remember it because it’s Papa’s birthday. I was a 15 year old super skinny tall guy who was just free from his 10th class board exams. My sole purpose was to put on some weight and muscle.

I started at 60 kgs & height 6’2. My growth did not stop as per the popular myth and I reached my current height 6’5 by the age of 18. My weight gradually increased from 65 to 105 in 6-7 years & I maintained 105 for a decade. Now I’m 110 & I want to put on more to look bigger.

The biggest perk of joining the gym at a very young age was the values it taught me. I have always stayed away from smoking, drinking and other such evils. I even discouraged my friends. I overdosed on eggs, bananas and milk like every other skinny guy trying to gain weight.

In these 20 years I have learned a lot and I have unlearned a lot as well. The misconceptions in this field are limitless. Sometimes I was amazed when bro science worked so well & sometimes when science disappointed. So I’m sharing a few tips and tricks that I know work for sure.

The biggest mistake I did was ignoring my legs in the initial years. One must realize that our legs are 50% of our body and one can’t afford to ignore them. You must train every body part with the same respect because it’s the whole package you’re working on. You want symmetry.

The most amazing exercises in my opinion are Inclined Dumbbell Press, Military Press, Shrugs, Farmer’s walk, Squat, Deadlift, Leg Press, Skull Crushers, Face Pulls, Seated Dumbbell Curls and Barbell Rows. There are countless exercises but I swear to God, these work wonders.

I have never succumbed to pre workout drinks. I feel they make you dependent on them. Like an addict. Most of them are labelled “No addiction” so you get it. I recommend having a banana or a coffee shot as pre workout. Banana is a superfood and deserves all the love and respect.

Supplements. According to what all I have read, understood, experienced and learned from my Gurus, these are the supplements I recommend. Rank-wise
1. Vitamin D
2. Multivitamin
3. Fish Oil
4. Whey Protein
5. Creatine
6. Glutamine

I now think BCAA might be a total waste of money.

I feel the lagging body parts should be trained twice a week so that they can catch up. Legs, in most cases. Also, Abs and calves are such wonderful muscles that they recover unbelievably quick. Try it out. No matter how much you push them, they recover like it was a joke.

Nutrition: Imagine you’re writing a health exam. 67% is nutrition and 33% is workout. You gotta score in both the fields to excel. They say “abs are made in the kitchen” and no truer words were ever spoken. You cannot out train a shitty diet.

Calories: It’s always about the calories. It’s very “simple” to lose weight or gain weight. It’s just that it’s not that “easy”. I always eat what I feel like, I’m not too strict on myself but I secretly make up for it. Every single time. Overdose on junk food, never on desserts.

Cheating. Suppose you go in for a one night stand, what do you do the next day? You go right back It’s okay to screw up but it’s not okay to quit. If you enjoy everything in moderation there is neither a room nor any concept of cheating. You eat anything but you eat mindfully.

Diet. You should totally rely on apps like MyFitnessPal etc and monitor the calories. As long as the calories are in check and the nutrition is right, eat whatever you want man. Make it sustainable over a prolonged period of time. Make it a punishment & I promise you WILL fail.

Nothing works like consistency & patience as far as working out is concerned. Workout like a learning scientist. It’s a wonderful hobby to have. Learn the art, the moves, the control. The heavy weights can wait. Don’t be stupid & don’t lift with ego. Avoid injury at any cost

I have read a lot of books on workout & nutrition. Gone through countless articles, magazines & websites. I personally came across a lot of workout gurus in my life & then YouTube happened. Never have I ever come across someone as legendary as Sir Jeff Cavalier, Athleanx Dot Com.

I have loved it in these 20 years & I want to do it till my last day. Can’t wait for that day when I’ll give them grand-dad goals & not just dad goals. Let’s just keep finding motivation.

Even if you picked up just one new thing from this thread, it was worth it. Thank you