🍹 Drinks I enjoy (ranked) #

I am super non-fancy.

• Amla Juice (rare)
• Lime juice (sweet)
• ORS Liquid (Orange flavour)
• Kingfisher Ultra
• Banana shake
• Kingfisher Premium
• Electral Powder drink during summers 💏

🍸 Cocktail recipes #

none yet but check this 

🍲 Food recipes #

none yet

Resources #

• RecipeRadar - search recipes by ingredients 
• How Long Does Food Last? Guide to Shelf Life & Expiration 
• Should I Bake? 
• Medieval Cookery 
• Headbanger’s Kitchen - Keto All The Way! 
• Cooking For Engineers 
• Explore Cornell - Home Gardening - Introduction 
• Home - Fun FOOD Frolic  (Nice indian foods i think, have to check properly, like the jar salad thing)

🏃 Places #

Recommendations of different places in different places.

• Pondicherry and Auroville 
• Guwahati
• Bangalore
• Shillong

🏋 Exercise Plan #

I am simply  following  the Hybrid Routine 2.0  by Hampton.

Common things #

Following is directly copy pasted from Hybrid Calisthenics  , use this glossary from /r/bodyweightfitness  to understand technical terms better.

• Strength
  • To get stronger, we must progressively challenge ourselves with harder exercises.
  • The more often we ask our muscles to contract near their maximum voluntary capacity, the stronger we get.
  • Therefore, pure strength programs will focus on:
    • high set volume
    • low rep volume
    • high resistance
  • This way, the individual can pour as much strength into each rep as possible.
• Muscle
  • To get more muscular, we must fatigue our muscles.
  • When we bring our muscles near failure, this triggers a growth response.
  • It’s interesting to note that science doesn’t fully understand exactly how hypertrophy (muscle growth) functions. We just know that it does based on empirical data.
  • Although resistance doesn’t necessarily need to be as high as it’d be in a pure strength program, enough resistance must be present to activate and fatigue our type-2 muscle fibers. They have the most potential for growth!
    • low set volume
    • high rep volume
    • moderate-high resistance.
• Fat Loss
  • This has more to do with our diet than our workout program.
  • To lose weight, our caloric intake must be lower than our caloric output.
  • A good overall training program will help you burn more calories, optimize your hormones, and increase functionality.
  • However, if you’re training hard and not losing as much fat as you’d like, you may need to adjust your diet.
• Stamina
  • Although often used interchangeably with “cardio,” building our muscular stamina can be a separate pursuit.
  • Our endurance is somewhat activity-dependent. For example, being able to do high-repetition pushups does not mean we will be able to do high-repetition squats.
  • Many programs can be used for muscular endurance, but these usually involve high set volume, medium rep volume, and medium resistance.
  • If you just want to feel your heart pumping, high repetition squats or bridges will do the trick. You can also explore things like hill sprints.

🥘 Diet Plan #

You can’t fight a problem when you don’t understand it. So understand what you’re getting inside your body. If you want to improve, you should have a visceral level of disgust against your bad eating patterns(h/t ankit  ). Work out and eat at the same times every day. this helps instill discipline and trains your body faster. I also want to explore some biohacking  stuff.

Nutrition #

Calories #

• A calorie is a unit of energy. The traditional calorie is equal to about 4.2 joules
• The calorie you see listed on food packaging is actually a kilocalorie, or 1000 calories, so it’s equal to about 4200 joules.
• When a food item has a measurement of calories, it’s saying “this is how much energy this food item will give your body.".
  • But that’s not entirely true because it’s the amount of energy in the food, not what your body can get from it.
  • Additionally, cooking sort of changes the calorie you get out of the food.

• When you say you’re burning calories, you are literally converting them into co2, heat, and water like when you burn wood, just at much lower temperatures.

Types of calories #

There are four types of calories. The first three are necessary for human health, but the last (alcohol) is not. Each individual food item is usually made up of a combination of these. For example, an egg has both protein and fat.

• Proteins
  • These are the building blocks for your muscles and body.
  • If you are working out, you want to have plenty of proteins to build up your muscles. That’s why body builders always use protein shakes.
  • However, proteins turn to fat by the liver if you consume too much of it (or you are not working out) and if your body doesn’t use them.
  • 1g of protein = 4kcal
• Carbohydrates (or Carbs)
  • These are the energy source for your activity.
  • Take Carbohydrates before intense activity like running or gym sessions.
  • If Carbohydrates are not “burned” during the activity following your meal, it will be stored as fat.
  • 1g of carbs = 4kcal

• Fat
  • This, sometimes labeled as lipids will remain fat in your body.
  • It will eventually be used for fuel when you engage in an intense exercise routine.
  • A minimum fat intake is necessary to keep your body and organs functioning.
  • Normally you don’t really want too many calories from fat.
  • 1g of fat = 9kcal
• Alcohol
  • 1g of fat = 7kcal

Hormones #

• Insulin is released by our pancreas to help the cells in our muscles and our brains to accept the incoming sugar molecules from the food, regulates blood sugar.
• Leptin is released by out body when we have eaten enough food to go work i.e when we are full. If Leptin is not released you’ll keep feeling hungry.
• Ghrelin signals your brain when your stomach is empty and it’s time to eat. Leptin decreases your appetite, while ghrelin increases it.

Weight gain #

Some notes paraphrased/copied from the internet. Please don’t take these as advice.

• Eating more is the only way you can gain weight.
• If I am not gaining weight, I am not eating enough and not reaching a calorie surplus.
• No matter what my food logging app says, if I am not gaining weight, it means I am not eating enough, I should eat more.
• Track trends over months/weeks instead of daily, body weight keep fluctuating on a daily.
• Your calories has to be reflect your volume and your goals. Getting bigger is no different than getting stronger or becoming a better athlete in terms of principles. You eat for performance. And if your “performance” is getting bigger (more muscle mass) than you have to eat enough food to illicit recovery and to give your body fuel.

On lactose #

Lactose intolerance is a very common digestive problem. Those who have it don’t have enough of an enzyme called lactase, found in the gut. Lactase is needed to break down lactose, the main sugar found in milk.

After 23 years of living, I realized that my body does not play well with milk. Conventionally, in our family milk is the poster boy of a healthy diet. Now that I know better, I try to avoid milk. Here are few tips for myself.

• Basically go for lactose free products.
• Paneer is a better substitute than milk for the lactose intolerant person. If Paneer is a block, break/crush the union and wash it with water and squeeze out the water. Several washing should reduce lactose.
• Yogurt gives you the same nutrition as milk without being too acidic. milk is good but not in excessive amounts. Most yogurts contain live bacteria that can help break down lactose, so your body has less to process on its own.
• If I ever consume whey protein, make sure to get the low-lactose protein powders.

Pantry goodness #

• Hot Drinks: Black tea, Black coffee, Chicken soup
• Cold Drinks: Lemonade
• Lite snack: Omelette with butter and vegetables
• Heavy snack: Oatmeal with milk and nuts, Bowl of pasta and marinara sauce, Khichdi
• Fresh fruits
  • Banana, Apple, Tomato
  • They give you the much needed fiber and help your body extract nutrients better.
• Dry fruits: Kishmish, Khajur, Kaju, Peanut, Almond
• Legums  : Chickpea, Peas, Rajma, Moong Dal, Masoor Dal
• Diary products
  • Chicken, Egg, Butter, Ghee, Paneer
  • Meat gives you lot of protein but woefully lacks in fiber.
• Oil: Olives
• Salad: Sprout salad, Fruit salad
• Bread: Chapati, Aloo Paratha, Brown Bread
• Seed: Brown rice
• Fresh vegetables
  • Sweet potato, Potato, Carrot, Cabbage
  • They give you the much needed fiber and help your body extract nutrients better.
• Add-ons: Peanut Butter, Dark chocolate, Multivitamin tabs