From Struggle to Strength

Peoples
The Buzz Nepal
July 15 , 2025

How Sudeep a.k.a Mr. Saru is Redefining Fitness in Nepal

In today’s world, where fitness often gets reduced to just how you look, Sudeep Saru Magar, better known as Mr. Saru, is rewriting the narrative. A fitness enthusiast, content creator, and the founder of Falcon Gym in Kathmandu, his journey didn’t begin with dreams of lifting trophies or going viral online, it began with frustration.

Battling weight issues, insecurity, and self-doubt, Sudeep reached a turning point. Like many of us, he found himself standing at the edge of change, knowing something had to shift. What followed was not just a physical transformation, but a mental and emotional one. Today, he’s built more than muscle, he’s built a movement centered around discipline, self-worth, and second chances.

Train Smart: Inside Mr. Saru’s 8-Day Workout Blueprint

Sudeep follows a structured 8-day cycle that hits all major muscle groups twice while giving the body enough time to recover. It’s not about overtraining—it’s about training smart.

Here’s his cycle:
Day 1: Legs
Day 2: Push (Chest, Shoulders, Triceps)
Day 3: Pull (Back, Biceps)
Day 4: Rest
Day 5: Legs (variation-focused)
Day 6: Chest & Back (compound strength)
Day 7: Shoulders & Arms (isolation & volume)
Day 8: Rest

This split is ideal for people looking to build strength, gain muscle, and maintain a healthy recovery rhythm.

Mr. Saru’s Ultimate Must-Do Exercise

If there’s one movement Sudeep swears by, it’s the squat. From bodyweight versions for beginners to barbell squats for advanced lifters, this full-body powerhouse move:

Strengthens your legs and core
Improves mobility and balance
Boosts your metabolism
Fits into any level of fitness
Whether you’re a beginner or a pro, squats offer massive returns for your effort.

Here’s a No-Equipment Full-Body Workout You Can Do Anywhere

Got 20 minutes and no equipment? Sudeep’s quick home-friendly workout is all you need to sweat, tone, and recharge:

Routine (Repeat 5 Rounds):
30 sec: Jumping Jacks
30 sec: Rest
30 sec: Push-Ups
30 sec: Rest
30 sec: Bodyweight Squats
30 sec: Rest
30 sec: Plank
30 sec: Rest
Simple, scalable, and sweat-inducing—this routine is perfect for people with busy schedules.

A Practical Nepali Meal Plan for Strength and Energy

Nutrition is key to fitness success. Sudeep keeps it clean, local, and practical with:

Breakfast: 3 boiled eggs + oatmeal with banana OR Chiya + corn roti with peanut butter
Lunch: Brown/white rice + dal + seasonal veggies + grilled chicken or egg curry
Snack: Curd or roasted chana + fruits
Dinner (Light): Sautéed veggies + protein source + 1 roti with daal or soup
Hydration Tip: Drink 3+ liters of water daily
And avoid sugary and processed foods

Mr. Saru’s Hard-Earned Lessons

Want to avoid wasting your effort? Watch out for these:

Chasing Quick Results
Copying Others’ Routines
Skipping Warm-ups & Stretching
Ignoring Nutrition
Focusing Only on Aesthetics
Fitness is a journey. What works for someone else might not work for you—and that’s okay.

5 Daily Actions to Support Your Fitness Goals

Want sustainable progress? Sudeep suggests adopting these five habits:
Walk at least 8,000 steps daily
Get 7–8 hours of quality sleep
Cut out sugary drinks and hydrate well
Do 10 minutes of bodyweight movement daily
Plan your meals in advance
These small shifts can lead to major results over time.

Sudeep isn’t just building bodies, he’s building belief systems. His story proves that fitness isn’t about perfection; it’s about progress, resilience, and rediscovering your strength.

Consistency is key, and discipline beats motivation every time. Don’t be scared by how far you have to go, just start today. With patience and self-belief, everything else will fall into place.
Sudeep Saru Magar