kaushalgoa-blog

[kaushalgoa-blog]

Medical Kit

Diamox (Acetazolamide) - Altitude Mountain Sickness

Cofdex/Ascoril D Plus - Dry Cough syrup

Crocin Pain Relief (Paracetamol) – Relief from pain/ache and fever

Dolo 650 - High fever

Brufen 400mg – Relief from mild to severe body pain

Dispirin - Headache

Combiflam - Pain relief

Voveran SR 100mg – Relief from severe pain

Coldact/Sinarest – Relief from Cold

Otrivin or Vicks Inhaler - Nasal Congestion

Avomine – Relief from Dizziness, Motion Sickness and Vomiting

Domstal - Vomiting 

Digene – Relief from Flatulence, Indigestion, acidity (mild)

Eldoper – Relief from Loose motion (severe)

Strepsils Lozenges – Chewable tablets for relief from sore throat

Betadine – Antiseptic Ointment for wounds and scratches

Candid B – Anti-fungal, Anti-bacterial Ointment for topical application (esp. skin rashes)

Volini - Joint Pain

Dettol Antiseptic Liquid – 50ml

Crepe Bandage and Bandages - For scratches and wound

Blister Protector Bandages - https://www.amazon.in/dp/B0CV9V9YV9

Cotton

Vaseline or Lip Balm

Electral or electrolyte tablets

Taxim-o (bacterial infections)

Knee Caps

Face Mask

Montel LC - Allergy

Ondansetron - Nausea

Azithral 500 - Antibiotic

Omez - Antacid

[kaushalgoa-blog]

Everest Base Camp Trek Packing List

Merino (Inner Layer) - 5000 Rs

2. Fleece (Middle Layer) - 1100 Rs

3. Long Sleeve Shirt - 1000 Rs

4. Trekking Pant - 3000 Rs

5. Hiking Pant (Warm) - 1000 Rs

6. Down Jacket (-10 C) - 6600 Rs

7. Socks - 3400 Rs

Quick Dry Trekking Socks - 700 Rs - Trekking till Namche Bazaar

Woolen Socks - 600 Rs - Namche Bazaar onwards

Warm Hiking Socks - 1000 Rs - Wear after Dingboche

https://www.decathlon.in/p/8558643/winter-socks/unisex-woolen-winter-socks-with-merino-wool-silk-2-pairs-grey-sh500?id=8558643&type=p

Merino Wool Socks - 1100 Rs - Wear in the Tea House at night

https://www.decathlon.in/p/8641372/winter-socks/warm-hiking-socks-sh500-mid-2-pairs

8. Backpack - 8000 Rs

https://www.decathlon.in/p/8581388/rucksacks/trekking-bag-5010l-air-mt-500-blue

9. Inners - 1840 Rs

Cotton - 400 Rs

https://www.decathlon.in/p/8574751/shorts/men-s-boxer-cotton-rich-500-black

Synthetic - 360 Rs

https://www.decathlon.in/p/8489345/running-underwear/boxer-de-running-homme-respirant

10. Quick Dry Towel - 600 Rs

Big Towel - 500 Rs

https://www.decathlon.in/p/8816785/nabaiji/microfibre-pool-towel-size-l-85-x-160-cm-dark-grey

Hand Towel - 100 Rs

https://www.decathlon.in/p/8642227/nabaiji/microfiber-towel-size-s-39-x-55-cm-dark-blue

11. Gloves - 1800 Rs

Glove Liner - 900 Rs

https://www.decathlon.in/p/8555763/forclaz/adult-trekking-merino-wool-liner-gloves-mt500-grey

Winter Gloves - 900 Rs

https://www.decathlon.in/p/8562916/gloves-and-mittens/winter-gloves-for-skiing-gl100-waterproof-black

12. Sleeping Bag Silk Liner - 3000 Rs

https://www.decathlon.in/p/8578334/forclaz/silk-sleeping-bag-liner-mt500

13. Rain Poncho - 700 Rs

https://www.decathlon.in/p/8737843/forclaz/hiking-rain-poncho-mt50-grey

14. Neck - 400 Rs

Neck warmer - 200 Rs

https://www.decathlon.in/p/8042436/neck-warmers/winter-neck-warmer-adjustable-black

Neck Scarf - 200 Rs

https://www.decathlon.in/p/8799833/climbing-mountaineering-clothing/neck-warmer-alpinism-grey

https://www.decathlon.in/p/8616258/forclaz/bandana-scarf-mt100-grey

15. Head

Balaclava - 200 Rs

https://www.decathlon.in/p/8040878/neck-warmers/adult-ski-fleece-balaclava-black

Monkey Cap - From local market

16. Head Light - 1000 Rs

https://www.decathlon.in/p/8505682/headlamps-torches/trekking-usb-rechargeable-head-light-120-lumens-hl100-blue

17. Water Bottle - 2600 Rs

Thermos Flask - 1500 Rs

https://www.decathlon.in/p/8734560/quechua/1-l-stainless-steel-isothermal-water-bottle-with-cup-for-hiking-blue

Camel Bag - 1100 Rs

https://www.amazon.com/dp/B08C31CJPL

18. Anti UV Category-4 Sunglasses - 1500 Rs

https://www.decathlon.in/p/8615925/sunglasses/adult-hiking-sunglasses-mh570-cat4

19. Trekking poles - 4000 Rs

https://www.decathlon.in/p/8379457/summer-collection/hiking-pole-anti-shock-500-grey

20. Sunscreen 70+ SPF - 800 Rs

https://www.amazon.com/Neutrogena-Ultra-Dry-Touch-Sunscreen-Spectrum/dp/B005IHT94S/

21. Aquatabs 49 mg - 1300 Rs

https://www.amazon.com/dp/B09B2TVKGB

22. Ziploc Bags (2 Gallon) - 1000 Rs

https://www.amazon.com/dp/B001B331A6

23. Floaters/Sandals - 400 Rs

https://www.amazon.in/gp/product/B0BR2NQGHK

24. Cap - 450 Rs

https://www.amazon.in/dp/B08KT31XGQ

25. Cosmetics -

Face wipes - 150 Rs

https://www.amazon.in/gp/product/B08D437695

Body Wipes - 270

https://www.amazon.in/gp/product/B0BNBX5213/

[kaushalgoa-blog]

Routine and Training for Everest Base Camp Trek preparation

Happy New Year 2024. The December and Early January parties are over !!!

I weighed 92 kgs. None of the clothes fit me. Very low on self confidence, self esteem. I decided to shed some kilos. I had joined gym a few months back. I had to change something as it did not work and make much difference to me physically. I had a plan in mind, only execution was missing. I started the Journey.

I started going to Gym regularly 6 days a week in the morning. Morning is the best time to go to Gym before you start your day. It also builds discipline and keeps you active and focused throughout the day.

As time went by I lost 3 Kgs in 3 weeks. Come February, I was feeling more confident as the routine was becoming a norm for me. I kept going and lost 5 Kg in February.

In March, I set a realistic target to meet and started working towards it. Started following a VERY strict diet. As you start shedding weight, the going gets tough to loose more fat. You need to work more hard and do rigorous routine to achieve the results. Went for a holiday with family at the end of the month. Still maintained by tempo, nutrition, diet, routine. I met my target of weighing 80kgs. I had already lost 12 kgs approximate by this time. I felt fit and ready to rock.

On March 31st, I decided that I am going for the Everest Base Camp Trek after speaking with my cousin Abhimanyu. I got an idea how it's going to be but lot of work was yet to be done.

In April, I had to go on a trip to Delhi in the first week. There was not a moment when I was not thinking about EBC. I did not miss a thing in my routine. I had 5 weeks before the Trek and I had to loose 5 Kgs as well as work on the things I want to make it smooth for me. I changed my routine to suit me and to achieve the target according to my body type. I started doing weight training before the cardio and added one more hour of cardio in the evening for specific training for Trekking.

Started with a very strict routine to achieve my target and I did it. I weighed 75 Kgs before the Trek. I was feeling very happy, energetic and fit. Mental fitness comes from the discipline and the hunger to achieve and accomplish something which no one around you dares to do.

If there is NO PAIN there is NO GAIN. I recounted my every day workouts, targets, measurements, results, sacrifices, goals, conversations in this journey. For me it's the JOURNEY which matters more than the FINAL DESTINATION.

My routine before the Everest Base Camp Trek

February and March

Gym 1 hour cardio - Treadmill and Elliptical followed by Weight training ( 1 body part per day ) Monday - Chest Tuesday - Back Wednesday - Shoulders Thursday - Biceps Friday - Triceps Saturday - Legs Sunday - Rest

April

Monday - Chest and Triceps, 40 min incline walk on treadmill with 8 kg backpack, 20 min elliptical, 600 m swimming in the evening Tuesday - Back and Biceps, 40 min walk on treadmill, 20 min elliptical, 1500 stairs climbing in the evening with 10 kg backpack to Maruti Gad - https://maps.app.goo.gl/zZCpeLR7HqRPC8nf6 Wednesday - Legs and Shoulder, 30 min walk on treadmill, 600 m swimming in the evening Thursday - Chest and Abs, 40 min incline walk on treadmill with 8 kg backpack, 20 min elliptical Friday - Back and Core, 40 min walk on treadmill, 20 min elliptical, 1500 stairs climbing in the evening with 10 kg backpack to Maruti Gad - https://maps.app.goo.gl/zZCpeLR7HqRPC8nf6 Saturday - Legs, 30 min walk on treadmill, 600 m swimming in the evening Sunday - 10 km hike to Siddhanatha (nearby hill) with an elevation gain of 500 m - https://maps.app.goo.gl/XYWqfqnrqLmwy29a9

Diet

Calorie deficit, Protein rich. No powders, No Alcohol, No Drugs consumed.

3 meals a day at 9:30 am, 1 pm, 7 pm. No snacking, No sweets, No cheat days.

Sleep at 11 pm or earlier and wake up at 6 am. Afternoon nap of 30-45 min