Abhishek
20 23
52 kg 66 kg
9% 12%
5
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Abhishek found a new look and confidence

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.

Monday:Chest/Triceps/Abs

Inclined bench press4 X 12
Barbell inclined dumbell3 X 12
Barbell bench press3 X 12
Cable crossover3 X 12
Parallel bar dips4 X 12 
Tricpe pulldown3 X 12
Lying tricep extension3 X 12
Bench dips2 X 30
Crunches3 X 20
Oblique crunches3 X 20

Tuesday: Shoulder/Traps/Calves

Arnold dumbell press4 X 12
Side lateral raise3 X 12
One arm dumbell front raise3 X 12
Reverse peck deck3 X 12
Upright rows with barbell3 X 12
Dumbell shrugs4 X 20
Back grip barbell shrug3 X 20
Standing calf raises2 X 20
Leg press calf raise3 X 20

Wednesday: Rest

Thursday: Back/Biceps

Chin ups4 X 12
Lat pull down3 X 12
One arm dumbell row3 X 12
Seated cable rows3 X 12
Dumbell pullover3 X 12
Barbell curl4 X 12
Inclined dumbell curl3 X 12
EZ bar curl3 X 12

Friday: Legs

Free squats2 X 20
Barbell squats3 X 12
Leg extension3 X 12
Leg press3 X 12
Romanian deadlift3 X 12
Lunges3 X 12
Standing calf raises3 X 12
Sitting calf raises3 X 20

Saturday: Rest

Sunday: Rest

DIET PLAN THAT GUIDED YOUR TRANSFORMATION

My diet consists of protein i.e. from animal related source which ensures protein with high biological value. I acquire protein through Whey protein, milk, paneer, chicken and whole eggs. I also keep a moderate intake of saturated fats, two tablespoon of flax seeds in a day, ground nut\olive oil is used as a cooking medium, water and fibrous carbs are been taken care of as well.

I avoid fructose, HFCS and trans fats in particular

Supplements

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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