Jun 2026
Started treating fitness systematically
Moved from vague intent to a more deliberate routine around training, food, and recovery.
Health
Getting stronger, leaner, and healthier.
A personal log of training, nutrition, body composition, and the habits I am building along the way.
Tracking training nutrition consistency
Current phase
Cut / Recomposition
Training
Morning, 7:30-9:30 AM
Focus
Strength, nutrition, consistency
Current State
Weight
72.0kg
Current baseline
Body fat
22%
Current baseline
Lean body mass
56.2kg
Current estimate
Target weight
68kg
Long-term direction
Target body fat
~15%
Long-term direction
Last updated
The Journey
Jul 2026
Nutrition became easier to repeat
Started paying closer attention to protein, body composition, and meals that fit normal days.
Consistent morning training
Settled into a 7:30-9:30 AM training block and began tracking the journey more visibly.
Current
Daily Routine
07:00
Wake up
Start the day without making the routine complicated.
07:15
Pre-workout
Black coffee and a banana.
07:30-09:30
Workout
Strength training with a focus on showing up consistently.
09:30
Post-workout
Whey, creatine, eggs, oats or muesli, and isabgol.
13:00
Lunch
Chicken or paneer, broccoli, rice, salad, and vegetables.
17:00
Evening
Guava or bread with tea.
20:30
Dinner
Chicken or paneer salad with bread or roti and Diet Coke.
Nutrition
This is not a perfect meal plan. It is a routine I can repeat.
07:15
Pre-workout
Caffeine and an easy-to-digest carbohydrate source.
Black coffeeBanana
09:30
Post-workout
Protein, carbs, and a repeatable recovery meal.
Whey + creatine2 whole eggs + 2 egg whites50 g oats or muesliIsabgol with water
13:00
Lunch
The main structured meal of the day.
200 g cooked chicken breast or low-fat paneer100-150 g broccoli150 g steamed riceSalad and vegetables
17:00
Evening
Simple snack, not a second meal-plan project.
Guava or breadTea
20:30
Dinner
Protein-forward, lighter, and easy to assemble.
Chicken or paneerLarge salad1 bread or 1 rotiDiet Coke
Training
Training time
07:30-09:30
Frequency
6 days / week
Focus
Strength + muscle
Current split
Push, pull, legs, repeat
Mon
Push
Progress
Weight
72.0 kg to 68.0 kg
Current
Target
Body fat
22% to ~15%
Current
Target
The aim is fat loss while preserving or building lean mass, not simply reaching a lighter number.
Principles
Consistency
I care more about showing up repeatedly than having perfect days.
Strength
The goal is not simply to weigh less. I want to become stronger while becoming leaner.
Nutrition
Keep the diet simple enough to repeat.
Data
Measure progress, but do not let a single measurement define it.
Sustainability
The best routine is the one I can maintain.
Journal
Sep 2026
Building consistency
The focus has shifted from simply losing weight to building a leaner, stronger body while keeping the process sustainable.
My current routine revolves around morning training, usually between 7:30 and 9:30 AM, with a structured diet built around protein, simple carbohydrates, vegetables, and meals that are easy to repeat.
The longer-term goal is approximately 68 kg while preserving or gaining muscle and becoming noticeably leaner.
Current: 72 kg · 22% body fat · 56.2 kg lean body mass
Aug 2026
Taking the process seriously
I started approaching my health more systematically.
Instead of looking at individual meals or workouts in isolation, I began thinking about the bigger picture: body composition, nutrition, training, recovery, and consistency.
68 kg while building more muscle and moving toward roughly 15% body fat.
Aug 2026
Finding a repeatable diet
My nutrition settled into a routine that I could realistically repeat.
Black coffee and a banana before training. Whey and creatine, eggs, and oats or muesli after training. Chicken or paneer, rice and vegetables for lunch. Fruit or bread with tea in the evening. Chicken or paneer salad with a small amount of bread or roti for dinner.
The diet doesn't need to be exciting. It needs to be repeatable.
Aug 2026
Learning to think in body composition
One of the biggest changes in how I think about the journey has been understanding that weight alone isn't the goal.
At 72 kg and 22% body fat, I currently have approximately 56.2 kg of lean body mass.
The question isn't simply how quickly I can get to 68 kg. It's how much of that change can come from losing fat while maintaining or gaining muscle.
The target is a physique that looks leaner and more defined, not simply a lighter version of myself.
Aug 2026
Small decisions add up
A lot of the journey has been about learning that individual choices don't need to be perfect.
Questions about food choices, protein sources, carbohydrates and even whether small treats can fit into the day are really part of a bigger question: can I make choices that support the goal without making the process miserable?
I'm learning to build a routine that has room for normal life.
Consistency over perfection.