Ok, So it all started in August 2017.

I took a trip to Mcleodganj for a couple of days and had

rich grand meals. When I came back home, I weighed close to 79 Kg at the height
of 5 Feet 6 inches. I ate indiscreetly. I used to sleep during the day, and work at night. There
was no discipline or routine in my life. For the past one year I had been trying to lose weight
by dreaming about it and doing the bare minimum. I had a small gym at my home. Some
people may have that discipline and rigour; in my case I could not stick to a good workout
routine. So I joined a gym and took membership. I had a personal trainer and a GoqiI coach
Evangelene. This is the story about my transformation.

GOQII
Goqii coaches are good to start with. They help you set up goals. They help identify the best
plan that is feasible and attainable for you. To attain your weight goals,you need to have a
proper plan in place. This is followed by a diet plan. Trust me, if you follow the plans
sincerely, you will see results(Considering you do not have any major underlying medical
issues.Please consult a doctor for that). . I Our coaches are responsive and answer queries
patiently. There have been instances where I was not sure about what I am eating or doing I
, and a quick chat with h Evangelene helped a lot. When I started taking protein shakes, I I
got really confused with the plethora of information available online and various articles that
mentioned the side effects of protein shakes. Evangelene came to my rescue and gave me
the real picture. As we moved along I I was given challenges to surmount, and my plan was
changed based on my body’s response and my progress.
The world works on numbers. Nothing is as motivating as the numbers. “You should walk” is
a statement which sounds good, but cannot be measured.However, when your coach gives
you a goal that is SMART(specific measurable attainable timebound),​I can see the MBA’s
rolling their eyes,​ you see progress.For example “You should aim for 10000 steps a day”
quantifies the goal.The Goqii coaches help out with monthly reports, which in turn helps you
to see the timeline of your progress. Trust your coach.

The Gym
First day at the Gym, I felt nauseous and though I’d I pass out in 15 minutes. Other guys
were working out smoothly which was intimidating for me. There were so many well built
guys using heavy weights that I could not even dream ofI . The key is patience. Rome wasn't
built in a day. Don't compete with them; compete with yourself.
Cardio: ​ Most of the fat which I had, was on my belly. I started by walking for 2 km
increasing gradually to 5 km per day, at the speed of 5 to 6 kmph. Then, once bit of my belly
fat melted, I I started running/jogging at 8kmph. I gradually moved to 10 kmph, but reduced
the distance to cover( to 1.5 km). It’s okay if you are not able to run at the start if you are not
used to running at all. There will always be someone better than you. Just compete with
yourself.
Workout routine: ​I started by working out for 30 minutes mostly focusing on the abdominal
area. Slowly once the belly fat was bit reduced II started working on 2 muscles a day. So the
idea here is workout on 1 different muscle everyday and for second muscle i alternate
between biceps and triceps. However women can alternate between waist and stomach
exercises.
Things to remember: ​Don't be disheartened if you are not able to do any specific exercise
even if someone who joined after you is able to do it. We all are designed differently and it
takes some time to adapt. In the initial phases you won't see changes happening very fast. It
takes time. For the first few days your muscles are going to hurt , your body will say no for
going to the gym. But you know what is good for you.I

Diet
“There is no love sincerer than the love of food.”  
―G ​ eorge Bernard Shaw​, M ​ an and Superman
We all love food. I was very choosy about food. The general misconception is if you go on a
diet you have to remain hungry. Yet another one is that you need to eat food that tastes bad.
In fact, there are two mantras.
1. Eat healthy, you do not need to make it taste bad necessarily (no wise guy has said
that healthy food has to taste bad).
2. Quit(Avoid) unhealthy/junk/fried food (yes we know junk food is tasty).

Evangelene helped me make healthy food choices. I asked her so many questions about
food because my perception was diet meant salads (I am not a salad guy). My trainer gave
me multiple options(because we get bored by eating the same thing over and over again);
this helped me make a meal chart. have I stopped adding refined sugar to anything that I
eat/drink since November 2017. So here is what I eat over the week.
Breakfast: ​Masala Oats, Omelette with brown/multigrain/whole wheat bread (avoid white
bread replace it with brown), Peanut butter (the natural one with no sugar) with
brown/multigrain/whole wheat bread, corn flakes, french toasts (don't use too much of oil
here). Also half cup of pure juice everyday(Means you extract juice from a juicer.No
packaged juices). I replaced my morning tea with juice. If you still want “chai” just replace
sugar with jaggery/honey).
Post workout: ​I started this after I completed 1 month at the gym. This is what i eat
everyday. Greek Yogurt, dry fruits(Almonds, Kaju, Walnut, Foxnut), 3 egg whites, protein
shake.
Lunch: ​For lunch I eat any of the following.
● Dal (any of the dals), Rajma, Any of the regular vegetable curry cooked with little oil/
ghee
● Brown rice (replace white rice with basmatI brown rice. Trust me, after a week they
start to taste good. BasmatI brown rice are like that song which you don't like at first
time but then slowly get hooked on to).
● Chapat The atta or the flour used was not I the regular one, but the one that has
following flours mixed together: Jowar, Bajra, Besan, Wheat, Soya,
Maize(corn/makka)).
● A salad is mandatory with lunch. Just simple cucumber, onion and tomato with some
lemon juice, will do fine if you don't plan to have fancy salads(they have creamy
fattening dressings)
3 PM Coffee: ​I have one black coffee without sugar. It just opens up your senses. developed
a taste for it after 2 weeks of having it.
5 PM Snacks: ​Any fresh fruit as per your choice.
Dinner: ​At the beginning of my journey, I used to have soups(homemade, not the packaged
ones please). once I lost some weight, I switched over to brown rice and any dal(pulses).
How much should II eat?: ​Body needs energy. You can only become weak by starving
yourself. Eat to live, do not live to eat. For example I used to eat 8 wheat phulkas in one
mealI which I reduced to 5 and now I eat only eat 2 multigrain phulka (they are bit bigger
than regular wheat chapati). You should focus that you don't over eat nor make your belly
full. It is not about how much you can eat but how much you should eat. You should go in a
zone where you are not hungry, and you stomach is not so full that it balloons up and you
start becoming uncomfortable. If I can eat 4 parts of rice I eat 3 parts of it. So I eat multiple
times but avoid eating too much every time.

Conclusion
Don't be disheartened if it is not working out initially. It takes time. You won't see changes in
a week. Just keep on pushing yourself. There will be days when you won't be able to
workout or you won't be able to diet plan. It’s okay to wake up next day and going after it.
When you fall just have the willpower to stand up again next day not just one time but
multiple times. That is how it works. Did i fail myself? Yes I did and I did it on more than one
occasions but then I never gave up.