Transformation 1 MIN READ Jun 17, 2015

Abhishek found a new look and confidence

20/23 52kg > 66kg 9% > 12%

Abhishek spent his entire childhood being mocked by his school friends. When he entered college he decided to change that and through this journey he found a new look and confidence.

Why you decided to Transform?

I have always been very thin. People use to make fun of me. I lacked confidence when it came to fitting into clothes as I was too thin throughout my schooling days. It was in graduation when I decided to do something about it. I wanted to acquire my best possible version when it comes to looks and fitness.

How did you accomplish your Goal:

I joined a gym and started my search and reasoning for information on nutrition and exercises which finally made me have a scientific approach towards nutrition and fitness instead of following celebrities, you tube channels, articles over the internet, listening to 'specialist' advice from people around me. Eventually, I realized how much we've been misled by trainers at the gym. I realized if one is to reach fitness goals by shortest route possible with maximum efficiency or to reach one's genetic potential, there is only one way and that is the scientific way.

Training routine that helped you achieve your Goals

I follow Push-Pull format for exercises which ensures there is no overlap between body parts and they get maximum rest which is when they grow.


Inclined bench press 4 X 12
Barbell inclined dumbell 3 X 12
Barbell bench press 3 X 12
Cable crossover 3 X 12
Parallel bar dips 4 X 12 
Tricpe pulldown 3 X 12
Lying tricep extension 3 X 12
Bench dips 2 X 30
Crunches 3 X 20
Oblique crunches 3 X 20

Tuesday: Shoulder/Traps/Calves

Arnold dumbell press 4 X 12
Side lateral raise 3 X 12
One arm dumbell front raise 3 X 12
Reverse peck deck 3 X 12
Upright rows with barbell 3 X 12
Dumbell shrugs 4 X 20
Back grip barbell shrug 3 X 20
Standing calf raises 2 X 20
Leg press calf raise 3 X 20

Wednesday: Rest

Thursday: Back/Biceps

Chin ups 4 X 12
Lat pull down 3 X 12
One arm dumbell row 3 X 12
Seated cable rows 3 X 12
Dumbell pullover 3 X 12
Barbell curl 4 X 12
Inclined dumbell curl 3 X 12
EZ bar curl 3 X 12

Friday: Legs

Free squats 2 X 20
Barbell squats 3 X 12
Leg extension 3 X 12
Leg press 3 X 12
Romanian deadlift 3 X 12
Lunges 3 X 12
Standing calf raises 3 X 12
Sitting calf raises 3 X 20

Saturday: Rest

Sunday: Rest


Muscleblaze whey protein (Whey Active) Muscleblaze micronized creatine Muscleblaze BCAA

Suggestion for future transformers

Yes, I suggest everyone who trains or joins a gym to transform understands the science behind nutrition, human anatomy and kinesiology so that you do not get fooled by trainers at the gym or anyone when it comes to fitness. Having said that, try to gather information and be ready to unlearn and relearn things. Most importantly believe in yourself.
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