Manish Journal

[manish]

Hey guys I was there in the forum before and had got some really good advice from them , but my company posted me at client side and traveling was taking 2 hr + 2 hrs and 8 hrs of work. 12 hrs daily..which was to suck out if my energy .so could not continue all the good work and landed up square zero..:moon:

But now I have changed the company(cognizant technologies)..FOR MONEY:flowers: ..lol.. this one is really good and gives me lot of time which I can use for myself..

I,m an software engineer and I make good money..50,000 bucks per month, I have car to drive, I have gf, I have good family everything is fine…

I just have feeling something is lacking in me..I don’t have that factor with me, girls don’t look at me, nor elderly woman do, the best part is I know what’s wrong(I guess this are the things)..in me

I think is my posture, body shape, hair, and skin.

I have scar marks on my face..(Dose it repel girls..)

I have decided to improve this conditions and I really and desperately want that x factor in me..

Things which I can change..and I want to change
1) Posture
2) Body
3) Hair..not sure it will work out
4) Attitude.
5) Skin..out of my control…no leaving this thing last

I will start work out journal here. And it one my goals to write this journal for 1 year..so 365 posts...

This is my pics..

pic1

Pic2

pic3

You can see beer belly..Love handles, man boobs..lol

My work out Schedule.

I want to get rid of this man boobs first..Which make me wear loose shirts…I go out of fashion because of this..i hate them..

Chest work out. Monday and Friday
1) Bench (3 sets of 15 reps..30 lbs)
2) Dumbbell fly..for chest..(3 sets)
3) Chest press (3 sets)
4) Pushups (3 sets till failure)
5) Stretching

Tomorrow is Monday ..so I will be doing this workout . I will post remaining as the weekdays will come.

I don’t do cardio at all..just 3 mins of running ..all weight training..will it help me to reduce fat and built by body in shape..

Please comments on my looks..I just want to know is there other facts which repel woman from me.

Seeking for betterment..i hope I’m, on wright track..i have committed someone that I will improve in 180 days..174 days are left now..

Hope I don’t let that someone down.

That someone is me..

Regards
Manish

 

[EFFORT]

Congrats on starting a journal. You have a lot of work ahead of you but you'll be seeing lots of progress along the way. What does your current diet look like?

 

[manish]

I,m from India..so I guess there will some food items which you will not able to understand..lol

Morning - cup of tea

Go to gym – 6.30 to 8.30

9.00 am Have cup of milk..

11.00 am 2 roti’s with veggies (they have oil in it)

1.30 pm 3 roties with veggies

5.00 pm tea + fruits

9.00 pm 3 Rotis + little rice + curry

Thats is what my diet looks like...this is the improved version of diet...some months back..it was full of samosam and vada pav..and masala dosa..tea's and i could nt stop my self from eating..nw i,m i have improved it some what..

I,m sad today..my fish died.......

went to gym...

namaskar 3 sets (12,12,9)

running .. 3 *3 YMCA ground

bench press flat 3 sets
incline 3 sets
decline 3 sets

dumble fly flat 3 sets
dumble fly incline 3 sets
dumble fly decline 3 sets

chest press 2 sets (15,12)

and stretching for love handels..

That was my workout..

I have taken one project..software project..want to do it..i always plan for it daily..but i,m not able to work for it...

i,m a full time employee at cognizant technologies ..work timing 11.30 to 6 ..or 8

regards
manish

 

[Drum&Bass]

The reason you look the way you do is because of the roti. I love roti myself..but it lacks nutritional content.

The only healthy foods your eating now is the milk / fruit / nuts, im not sure what is in the curry.

Eliminate roti from your diet. Are you able to eat animals or animal products ??

 

[manish]

yeah..i can eat animals...but only some of them like chiken and goat and i dont like fish to eat..what animal produts you are talking about..from past 3 days i have started taking multivitamin tabs..

what are healthy foods i should include in my diet..

thanks for your reply...

regards
manish

 

[mustfirstregister]

it's incredible how you get that big by not eating animal products.

 

[ENIGMA16]

it's incredible how you get that big by not eating animal products.

It's incredible to think until you actually eat Indian food. We have this restaurant that serves authentic Indian food here, and they have a buffet on Saturdays, and my god is it delicious.

I think most of the unhealthy stuff comes from frying and the use of heavy cream (in masala, for example). I'm a huge sucker for their shahi paneer on some basmati rice, which is pretty much all carbs (the rice) and fat (the cheese/masala sauce).

Now Manish, in your diet it really does look like the only thing you're eating that's unhealthy is the roti and perhaps the milk. Roti is fried, right? What is the difference between roti and naan?

Also, what is in the curry? I've had curry that is incredibly healthy (my mom is really into Indian cooking and has this wonderful chicken curry that's really healthy) and that is incredibly unhealthy.

As for the veggies, what is in it? I'm guessing that the sauce contains some kind of cream base, which you shouldn't be eating on a regular basis.

 

[mikeyb]

Well done on starting a journal, Manish. I see everyone else has given you advice on diet. Here's my 2c on your cardio:

Running for 3min is not the kind of cardio you should be doing unless it's strictly to warm up. Given your goals, you should be walking on the treadmill with a few % incline. You don't have to do this very long or very intensely to get good results. Your heart rate should stay between 120bpm and 130bpm - adjust the incline and speed accordingly. Build up to 20mins, 3x per week.

 

[manish]

it's incredible how you get that big by not eating animal products.

..do i really look that big...?

you should be walking on the treadmill with a few % incline. You don't have to do this very long or very intensely to get good results. Your heart rate should stay between 120bpm and 130bpm

can we do weights after cardio session??

stuff comes from frying and the use of heavy cream(masala)

yes mike all our food contains masala..and yeah it has lots of oil too..roti is not fried..but rosted..its the puri which is fried..i love puri..but thats made on a special occasion not daily.:wave:

naan is thicker roti..and has more oil in it..

i,m amazed (how do u know all this things abt indian food..lol.u seem to be a foody like me )

and hey guys i,m really want all to thank you..for this advice.if we meet in a future some times..i will give you guys treet..mike i will treat you with samosa and chole..lol..

anyways day was cool..just no woman saw at me...i did nt approch anyone..office has lots of cool babes..but i think i improve fist then will attack..like spartans.:cheer:

tommrow i will work out for biceps.and will ask for cardio charges for my gym...and please guys give me idea what should my food intake..i mean what are things should i eat...i have searched internet but i,m not able to understand what they saying...:wave:

thanks again..
manish

 

[Fuglydude]

Wassup dude,

I'm east indian as well... and the first thing I'll tell you is your diet is GROSSLY lacking in protein. I LOVE indian food, but the best thing I did for my fitness level, was to move out of my parents' house so I could have total control over my diet. And don't get my wrong, my family is quite fitness oriented, my dad works out around an hour each day, and my bro and I have always been athletes or into training. My mom also works out regularly, and tries to minimize cooking food w/ grease, etc.

Based on the diet you described in the above post, I'd estimate you're getting, 30-40 g of protein in your diet per day. Furthermore, you're consuming tons of carbs in your diet. Carbs, as long as they are complex/natural source, and timed properly, will benefit you. However, w/ our indian genetics (increased susceptibility to type 2 diabetes) as evidenced by our predisposition to carrying fat around the mid section, the combination of food you're eating (low protein, high carb) is a recipe for failure. I try and take in AT LEAST 200 g of protein per day... this can mean that I consume a whole chicken everyday. I frequently also take in 2-3 protein shakes just to make it easy to increase protein in my diet. I only weigh 175-180 lbs (80-82 kg) at 5'8"...

In my experience, the leanest, best shape that I can get in aesthetically comes when I minimize complex carb intake (roti, rice, etc) and eat 10-15 servings of fruits/veges a long w/ lots of protein > 200 g day. Protein can come in the way of meats, eggs, protein powder, etc. I try and avoid drinking too much milk.

My point is you'll need to DRASTICALLY change your diet if you're serious about looking better, improving your fitness and achieving your goals. Diet is 80% of fitness. Good luck.

 

[mikeyb]

can we do weights after cardio session??

Not recommended. Your muscles need all the energy they can get and although the cardio I suggested is not intense enough to deplete them, you should be doing everything you can to enhance your strength training. If you want to do them on the same day, do weights first then cardio.

 

[manish]

hey guys thanks again for the advice..

This place..Whenever I have come I have found really some good advice...

Fuglydude Thanks for your advice..You could understand my Indian Diet..lol

yes i need to cut down on ROTI and rice..Which I have started doing..but if I have leave that I don’t have anything else to eat expect fruits..

eat 10-15 servings of fruits/veges a long w/ lots of protein > 200 g day. Protein can come in the way of meats, eggs, protein powder, etc

I will be try to follow that..I have heard Whey protein is good..do u guys have experience in that?

if you're serious about looking better, improving your fitness and achieving your goals. Diet is 80% of fitness.

I’m ready to do anything for that...Thanks again.

Not recommended

Thanks for this tip..

you guys are really gr8 and feels like a family here..So today i was not feeling that good..because of my cough..

But had not plan’s to skip my gym..So went to gym

Today’s workout -Biceps


1) Suryanamaskar (12,12,10)
2) bar (10,10,10) 30lbs
3) Preacher (8,8,8) 10 lbs i guess
4) dumbbell (10,10,10) 10 lbs
5) Triceps -dumbbell (10,10,10) 10 lbs
5) 1 set for reducing love handles

My gym sir told me i have got Hefty body as compared to my age..

I need to do some cardio too..Tomm I will do shoulder workout.


Thanks again for your help and advice..

Manish

 

[EFFORT]

hey guys thanks again for the advice..

This place..Whenever I have come I have found really some good advice...

Fuglydude Thanks for your advice..You could understand my Indian Diet..lol

yes i need to cut down on ROTI and rice..Which I have started doing..but if I have leave that I don’t have anything else to eat expect fruits..



I will be try to follow that..I have heard Whey protein is good..do u guys have experience in that?

I’m ready to do anything for that...Thanks again.

Thanks for this tip..

you guys are really gr8 and feels like a family here..So today i was not feeling that good..because of my cough..

But had not plan’s to skip my gym..So went to gym

Today’s workout -Biceps


1) Suryanamaskar (12,12,10)
2) bar (10,10,10) 30lbs
3) Preacher (8,8,8) 10 lbs i guess
4) dumbbell (10,10,10) 10 lbs
5) Triceps -dumbbell (10,10,10) 10 lbs
5) 1 set for reducing love handles

My gym sir told me i have got Hefty body as compared to my age..

I need to do some cardio too..Tomm I will do shoulder workout.


Thanks again for your help and advice..

Manish

I recommend you follow one of the routines from here for your weight training http://www.sosuave.net/forum/showthread.php?t=125444 then do your cardio on your non lifting days. Start with 25min of cardio 3-4 days a week (non lifting days)

Also there is no weighted exercise that will reduce your love handles, its all in your diet and cardio. so lets get your diet worked out. We'll start at 4 meals a day, don't worry too much about portions just yet just work on showing up and eating the foods your supposed to eat for each meal and showing up to do your weightlifting and cardio. If you can just show up and make these diet changes you'll lose a great deal of weight in just 1 month and in 6months you'll look like a totally different person.


Meal 1-Protein Shake + oats/fruit
Meal 2-Chicken, Veggies, Brown Rice
Meal 3-Chicken, Veggies, Brown Rice
Meal 4-Protein Shake only

 

[Fuglydude]

Whey powder is good stuff for the morning or around your work out. It makes it easy to get more protein in your diet. That being said you should really focus on consuming more meat/eggs to increase your daily protein intake. Effort gave you a great, easy-to-follow, simple diet that will give you good results. Try and stick to it, and you should notice huge differences in body composition in 6 months to a year. The secret is to be consistent.

 

[blinkwatt101]

Hey dude gratz to you to get on track with your health and physique.

But to be honest,people do not get fat from a lack of exercise. It's a lack of nutritional values or respect for it.

Many will hate me for this when I say it,but protein,especially meats and dairy will make you fat unless you work out,and give at least 90% effort. I'd stick to very little protein from meats and such(50grams) or less a day,concentrate solely on consuming fresh fruits and veggies. Fresh fruits and veggies can do wonders that science can not explain. Snacking on them and even making full meals out of them can put your metabolism through the rough, I put the emphasis on fresh.

The curi,and rice unless organic brown have got to go,end of story.

Good luck!

 

[manish]

Hi..Brothers..

Try and stick to it, and you should notice huge differences in body composition in 6 months to a year. The secret is to be consistent

If you can just show up and make these diet changes you'll lose a great deal of weight in just 1 month and in 6months you'll look like a totally different person

So 6 months with work out and diet..Really motivating …Thanks again..
I noticed two main points here
1) Diet
2) Cardio

1) Diet - I will try to follow diet given by Effort..but its little difficult because of my religion
you will be amazed by this..I can eat non veg food only on Wednesday , Friday and Sunday.Though eggs can be made as exception.
if I substitute chicken with fruits/eggs..will it do?

Meal 1-Protein Shake + oats/fruit
Meal 2-Chicken, Veggies, Brown Rice
Meal 3-Chicken, Veggies, Brown Rice
Meal 4-Protein Shake only

Meal 1-Protein Shake + oats/fruit after gym
Meal 2-fruits/egg, Veggies, Brown Rice 11 am
Meal 3-furits/egg, Veggies, Brown Rice 2 pm
Meal 4-Protein Shake only 5 pm

2) cardio.. my gym is not that classy..

For cardio what they have is a walker and a cycle..I m going to get admission for that.
Yesterday I weighted myself..its 86 kg’s..my gf says why don’t u try and score 100..lol


Workout schedule (shoulder)

1) namaskar 12,12,10
2) dumbbell military press
3) dumbbell fly out
4) dumbbell fly straight.
5) Some stretching for love handles.
Total 45 mins workout.

Can I add something to this thread like my goals..or should I start a new thread.

Quick peek of my goals are
1) Get body in shape (time 6 months..i know this is less)
2) Complete project(a project which i have taken for freelancing..400$)
3) Study for ilets..want to go to UK for further studies(I have completed engineering in Information technology and want to do some MBA/technical course).guys from UK can you tell me how’s economic situation there and how’s IT market..I have friend of mine who’s there and she is finding trouble to find part time job..

manish

 

[ENIGMA16]

1) Diet - I will try to follow diet given by Effort..but its little difficult because of my religion
you will be amazed by this..I can eat non veg food only on Wednesday , Friday and Sunday.Though eggs can be made as exception.
if I substitute chicken with fruits/eggs..will it do?

Yes, you can substitute any kind of protein for the chicken, provided that it is lean protein (milk, for example, would be a poor substitute because it contains carbohydrates and fats). Eggs are a perfect substitute. When I eat protein if it's not meat then it's typically eggs or whey protein (in fact, I go through a lot of whey protein just because I'm really lazy/busy haha). What about fish? Are you able to eat fish on any day? Sorry I'm not that educated on Hinduism (which I'm guessing you are).

 

[manish]

HI guys

Are you able to eat fish on any day?

sorry brother..i cant eat them any day..i dont like fish..i prefer chiken or eggs.

The secret is to be consistent

Thats the real Truth..
yeah i have to be consistent.. about my diet and workout too.

Todays workout for Back.

suryanamaskar (12,12,11)
Pully (15,15,15)
half moon bench..(dont know whats its really called , my gym sir told me to do it)

Total 45 mins workout.

Diet . came home and had 2 egg whites,cup of milk and a multivitamin tab
cant eat other non veg food today so

11 am Fruits and Veggies
1.30 pm veggies and 1 roti(i have to eat this..made from 3 to 1)
4pm fruit plate
8 pm veggies and 1 roti..

one more thing..yesterday when i was entering a lift i saw one girl..and her things..lol.i got so exited and felt like doing something to her..

why this happened? because my mind is week or because i,m not having sex .
or i,m the next jack the ripper:yes: ...lol

tomm i hope i will get to cardio..

regards
manish

 

[manish]

hello

Todays workout Biceps

1) bar 22 lbs 5,5,6
2) preacher 10 lbs 5,6,5
3) dumbbell 10 lbs 10,10,10
3) triceps 7.5lbs 10,10,10

Total workout 45 misn

Diet

After gym 1 cup of milk 2 egg whites and multivitamin and vitamin E tab
11.30 fruits with veggies
1.30 veggies and 1 roti
4.30 fruits and (1 egg white)
9.00 2 roti(mother forces me to have this...) and veggies

met my brother yesterday and he said there is improvement your body shape.

20 days gym and people are noticing it..what will happen after 6 months..:flowers:

regards
manish

give me some sun shine
give me some rain
give me another chance
i want to grow up once again

 

[EFFORT]

Hi..Brothers..


So 6 months with work out and diet..Really motivating …Thanks again..
I noticed two main points here
1) Diet
2) Cardio

1) Diet - I will try to follow diet given by Effort..but its little difficult because of my religion
you will be amazed by this..I can eat non veg food only on Wednesday , Friday and Sunday.Though eggs can be made as exception.
if I substitute chicken with fruits/eggs..will it do?

Meal 1-Protein Shake + oats/fruit after gym
Meal 2-fruits/egg, Veggies, Brown Rice 11 am
Meal 3-furits/egg, Veggies, Brown Rice 2 pm
Meal 4-Protein Shake only 5 pm

2) cardio.. my gym is not that classy..

Do it like this

Meal 1-Protein Shake + oats/fruit
Meal 2-Eggs, Veggies, Brown Rice
Meal 3-Eggs, Veggies, Brown Rice
Meal 4-Protein Shake only