Although I have dropped from 88kg to 71kg, maintaining a certain weight and gaining lean muscle mass can be a tricky journey.

Some people (I think we call them siblings) around me even say that I am a bit obsessed about fitness.  I tend to annoy them by always talking about my exercise routine and what I am planning to do. I’ll admit that being in shape helps me feel more divine. So who knows, maybe this platform might well be the right place to share my experiences about diet and exercise. Please note that this is not a guide or meant to inspire.

Basically instead of annoying people in my household by telling them what I did in terms of diet and exercise on a daily basis, I was advised to write this as a post here. It might help someone but most importantly it will help me and elevate my ego even further. It’s all about finding that universal consciousness within, innit?

I’ll share my weight loss journey some other time, but for now, I will talk about my current routine. The aim of my workouts and eating plan is to maintain fitness and gain lean muscle mass.

So, I start my day with a routine, and I almost never miss it. At most, I might skip it about 3 times a month out of laziness or the body being tired from excessive workout the day before.

Morning routine exercises

(Upon waking up, ideally)

  •  30 press ups
  • 60 abdominal crunches (20 each for: centre, left side, right side)
  • 20 leg raises, 20 bicycle crunches, 1 minute plank
  • 20 Russian twists with 7.5kg Kettlebell
  • 40 side bends with kettlebell (20 each side)
  • 20 Kettlebell swings

These core exercises are very important as they help with cardio exercises. If we start jogging with a weak core it’s much harder as opposed to having a stronger core (stomach/abs).

After this, I have my breakfast and due to my ‘need’ to share, here it is:


  • Salted Caramel Protein Bar (ideally should be consuming something more healthy
    but it tastes good and has 20g protein in 1 bar)
  • 1 Cup of tea with non-dairy milk (No sugar)

Regular Cardio exercise

  •  8.5 km jog/run I don’t focus too much on time, for me, it’s finding a rhythm. On average, I jog 3-4 times per week, 7.5km per session.

Sometimes I jog in the evening, and at other times before lunch. I am not exactly strict on the timing. But to help with the flow, let me share my lunch too.


  • White bread sandwich with vegan grated cheese, butter, peanut
    butter, vegan protein slices
    *(not very healthy today, need to reduce white bread and processed food but it was tasty, FYI)

Gym session:

Weight Exercise (Today, I used Jeff’s video as my guide: You can find it here) 

Today was Chest workout focus

  • Flat-bench chest exercise with dumbbells: 4 sets of 8 repetitions
  • Incline-bench chest exercise with dumbbells: 4 sets of 8 repetitions
  • Cable chest exercise (horizontal; high to low; low to high): 4 sets of 8 repetitions

(To build lean muscle mass, I am trying to carry out more repetitions with lower weights.)


  • 2.25 Light Wholewheat Chapattis
  • Cauliflower curry
  • A few pieces of paneer in tomato gravy (Paneer will be eliminated eventually)
  • Greens & Chana


  • Handful of Crisps (I know this is not healthy and I need to cut this out)
  • After Gym: Modak (had this after gym, again not healthy)
  • High Protein Vegan Ice cream (Not healthy but tasty)

(Please note that I had a slightly stricter diet when I was trying to lose weight)

I will end with a quote by Raymond Holt (Brooklyn nine-nine):

“Can you name any good desserts?”

“There are none! If you are hungry, you should’ve had more dinner.” 


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Leenkesh Ramlagun

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