6 Pack Abs in 6 Months - True Story of Ultimate Fitness Transformation

5597 views
12 kg Weight loss, 12% Fat Loss and 6 Pack Abs at 33 is what defines the inspiring transformation of Amit Tandon. So, buckle-up as we take you on this amazing journey of Ultimate Fitness Transformation.

It is often said that a job leaves you with no time for yourself. People have actually made their 9 to 6 job an excuse not to stay fit or eat healthy as they believe sitting all day makes them feel tired and lethargic. Top them with excuses like we are always running late in the morning and we mostly leave late from office and again we find a reason to miss our daily workout. 

While this might be the story of almost 70% of the people working in the various organizations, but, there are still mighty 30% who give enough importance to their fitness as they give to their work. For them, staying fit and in their best shape has nothing to do with impressing others; instead, their focus is to be the best in every sphere of their life, whether it be work, home or fitness. 

Motivating his peers with his utmost dedication to his work and fitness, 33 years old working professional, Amit Tandon paints a very inspiring picture for all those who think that their work doesn’t allow them to stay in good shape. He weighed 82.5 kg with 22% body fat. He worked really hard and got his weight down to 70.5 kg with an amazing 9% body fat. His true motivation is his ultimate belief in MuscleBlaze, the brand he successfully manages, and the way this brand has given a new dimension to the Indian Bodybuilding and Fitness Industry. He truly believes in the potential of MuscleBlaze that is helping millions across the country to fulfill their bodybuilding and fitness goals. 

Let’s have a look at what Amit has to say about his inspiring transformation journey from being a guy next door to a hunk with six pack abs. 

 

You have finally achieved the great physique that many in the country just dream of getting into, what exactly motivated you to get into this rigorous fitness regimen? 
Leading India's fastest growing sports nutrition brand comes with its own set of challenges. As a brand custodian, you are expected to be fighting fit and live up to the brand ethos in front of internal/external stakeholders (customers, trade partners, creative agencies).
So, I always felt the desire/pressure to have a lean mean physique but could never commit to it wholeheartedly. However, things began to change last year when we started working on Muscleblaze ATL campaign titled "Tum Nahi Samjhoge" which was all about sacrifices made by gym goers. This campaign provided the much-needed impetus/motivation to me and I took a resolution on Jan 1, 2017, to have well-defined 6 packs by the end of June'17.

What kind of eating habits and lifestyle you were following before you began your fitness journey?

 I primarily used to eat healthy stuff but do use to indulge in binge eating, occasional eating outs and consumption of alcohol in moderation at parties/get-togethers was common. 

What was the exercise routine you followed to have this sculpted look?
We divided my exercise regime into 3 phases so that we can achieve the desired results without being too harsh on my body. 

(Detailed Exercise Schedule for Amit Tandon is provided at the end of the article)



And, what kind of diet and supplementation you were following to support your workout?
Diet played an extremely pivotal role in my transformation journey. I was primarily on a high protein diet with progressively reducing carbs/increasing protein intake during the course of 100 days of transformation.

The diet was divided into 3 comprehensive batches for three different phases of my transformation journey.

Week 1- Week 6 (High protein/Moderate carbs)
  • High Protein Diet (150g protein daily) - Eggs White (10), Chicken Breast (200g), Broccoli, MuscleBlaze Whey Protein (3 Scoops)
  • Clean Carbs - 50g Oats in Water, a bowl of brown rice in afternoon, Mausambi Juice empty stomach in morning
  • Fibres - Cucumber, Lettuce, Sweet Corn
  • No carbs after 6 pm

Week 7- Week 10 (High Protein/Low Carbs)
  • Protein Intake around 200g with 4 Scoops of Muscleblaze Whey Gold, Egg white - 15, Chicken Breast - 250g
  • Carbs limited to 50g oats in breakfast and beetroot juice empty stomach in morning, no carbs afterwards
  • Fibres - Cucumber and Lettuce

Week 11- Week 14 (Zero Carbs/High Protein calorie deficit diet)
  • Only Protein and Fibres with protein intake going up to 250-300g
  • During last 3 days, I reduced water intake as well and stopped consuming salt to prevent water retention in body


Supplements
I was using heavy supplements throughout the transformation journey, all powered by Muscleblaze - Healthkart .com

MuscleBlaze SupplementsDosage

Muscleblaze Whey Gold - Rich Milk Chocolate - 100% Isolate

3 to 6 Scoops a day depending on protein requirement

 

Muscleblaze Whey Protien

3 Scoops a day only during initial 4 Weeks

MuscleBlaze BCAA Pro

Intra-Workout

MuscleBlaze Torque

Pre-Workout

MuscleBlaze Multivitamins

2 Tablets Daily

MuscleBlaze Fish Oil

2 Soft-gels Daily

MuscleBlaze Glutamine 

2 Scoops daily

Healthkart Milk Thistle

2 Tablets Daily

 

(Detailed meal and supplementation plan followed by Amit Tandon is provided in a table at the end of the article for reference.)

What inspired you to take up this?
As I mentioned there was always a desire/need to be fighting fit, however, the major inspiration came while we were working on our biggest brand campaign "Tum Nahi Samjhoge" 

Were there any roadblocks/difficulties in achieving the desired results?
Well, I think initial few days were tough especially when body took time to recover from a rigorous daily workout. Hence, I used to have sour muscles for the first couple of weeks. I was never into cardio so it took me some time to build cardio vascular strength.Then the last phase when I went off carbs completely and was on calorie deficit diet, I used to feel very low on energy for first few days but thankfully I persisted and was able to stay afloat.

Overall managing the rigorous fitness regime with work was slightly challenging due to lack of proper rest and work travels, however as they say where there is a will, there is a way. I am glad that I could just stick to my regime and yes there is no dearth of motivation when you work for a sports nutrition brand which came in handy to keep me going. I would also like to highlight the contribution of my trainer here who constantly pushed me and never let my shoulders drop during the entire transformation journey

 

 
High Intensity Interval Training

Would you like to share some practical problems that you might have faced and the solutions that you would like to propose to the fitness aspirants?
Well, there were many, but the major ones that almost all the fitness aspirants face during their hard work period include:

  1. Hunger Pangs/Food cravings - One does experience hunger pangs at times especially because of calorie deficit diet. I used to keep fibrous salads and sprouts handy so that I don't consume junk and unhealthy food. There were times when I used to feel very hungry at night since I was working out in the evening, so I used to consume casein occasionally to suppress my appetite.
  2. Social Parties/Alcohol - There are times when you have to attend social gatherings. I mostly used to skip those but in case I had to attend a few, I would eat only roasted chicken and salads and consume a glass of wine.
  3. Gym Injuries - Gym Injuries are also a reality that I came face-to-face during the 4-5 months phase. Thankfully, I didn't have any major injuries except minor sprains. However, the key is to stick with gym and may be a workout with light weights if possible. Taking a break from the gym will break the momentum.

What advice would you like to give to others aspiring to lose weight or get fit?
Well, I would suggest that one should break the journey into smaller milestones and aim to achieve those. This will give you a confidence and sense of achievement and keep you going during tough phases.
Diet will play a key role and it is imperative that one monitor his/her diet and avoid frequent cheat days.
There is no substitute for hard work and discipline and there are no shortcuts in this journey. Please remember fitness is a journey and not a destination. So just enjoy the journey and results shall follow.

Now this is what we truly call inspiring. As stated by Amit, there is no substitute to hard work, so instead of looking for excuses to not workout, it’s time to draw some motivation and start hitting the gym to at least get close to what Amit has achieved despite having a hectic and tough work life. If you are still not shakes to your core, then we have Amit Tandon’s detailed exercise and diet plan to help you take your first step towards the dreaded path called FITNESS. 

 

 

Amit Tandon's Workout Plan

Week 1 to Week 6

 


Week 7 to Week 11

 


Week 12 to Week 14

 
Diet and Supplementation Plan
Detailed Meal Plan Followed by Amit Tandon to get into his tremendous physique is provided below to bring you the motivation that you might have been lacking.
 
 
Amit Tandon's Diet Plan


Week 1 to Week 6

TimeMeal & Supplements Intake
7 am Warm lime water with honey
8 am Mausambi Juice with Muscleblaze Glutamine (1 scoop)
 
9:30 am - 10 am 5 egg whites, oats in water and protein shake
12 noon 100g chicken breast, 1 tablet of fish oil, multivitamin and milk thistle 
2 pm Bowl of brown rice and green salad (broccoli, cucumber, lettuce)
4 pm 100 g chicken breast
6 pm Protein Shake, 1 tablet of fish oil, multivitamin and milk thistle 
7 pm MB Pre Workout
7 pm - 9 pmWorkout with MB BCAA
9:15 pmProtein Shake, 5 Egg white and 50g Boiled Chicken Breast

 

 

Week 7 to Week 10

TimeMeal & Supplements Intake
7 am Warm lime water with honey
8 am Beetroot Juice (150 ml) with Muscleblaze Glutamine (1 scoop) 
9:30 am - 10 am 5 egg whites, oats in water and protein shake
12 noon 100g chicken breast, 1 tablet of fish oil, multivitamin and milk thistle 
2 pm Green salad (broccoli, cucumber, lettuce), Protein Shake
4 pm 100 g chicken breast
6 pm Protein Shake, 1 tablet of fish oil, multivitamin and milk thistle 
7 pm MB Pre Workout
7 pm - 9 pmWorkout with MB BCAA
9:15 pmProtein Shake, 5 Egg white and 50g Boiled Chicken Breast

 

Week 11 to Week 14

TimeMeal & Supplements Intake
7 am Warm lime water with Apple Cider Vinegar
8 am Beetroot Juice (150 ml) with Muscleblaze Glutamine (1 scoop) 
9:30 am - 10 am 10  boiled egg whites and 1.5 Scoop protein shake
12 noon 100g chicken breast, 1 tablet of fish oil, multivitamin and milk thistle 
2 pm Green salad (broccoli, cucumber, lettuce) with 1 scoop Protein Shake
4 pm 100 g chicken breast
6 pm 1 scoop Protein Shake, 5 boiled egg whites, 1 tablet of fish oil, multivitamin and milk thistle
7 pm MB Pre Workout
7 pm - 9 pmWorkout with MB BCAA
9:15 pm1.5 scoop Protein Shake + Glutamine, 5 Egg white and 50g Boiled Chicken Breast

Ask your question