Ajay
48 48
92 kg 82 kg
26% 22%
3
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Ajay wanted to be fit

Ajay's visit to the doctor gave him a reality-check. He realized that he needs to change his lifestyle. So he decided to become fit for him and his kids.

WHY YOU DECIDED TO TRANSFORM?

I wanted to be fit for my kids. Recently when we went to the doctor for a regular check-up, my cholesterol levels were off the charts and that’s when it hit me that I had to lose the extra fat I had piled on all these years.

HOW DID YOU ACCOMPLISH YOUR GOAL:

I knew I had to join a gym but more importantly I knew I wanted a trainer who could understand me and my needs. Someone who could hand hold me in this journey. My goal was not to have a well cut body, I wanted to be fit. I wanted to improve my endurance levels. Once I started training I knew I would not look back.

TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:

Monday: Chest/ Abs

Flat bench press4 X 10
Inclined bench press4 X 10
Declined bench press4 X 10
Machine pull over3 X 10
Hammer press3 X 10
Dips3 X 10
Weighted sit ups4 X 10

Tuesday: Back/ Traps

Bent over row4 X 10
Deadlift4 X 10
Pullover4 X 10
Seated cable rows4 X 10
Standing with wrist4 X 10
Shrugs6 X 10

Wednesday: Shoulder/ Abs

Military press behind back4 X 10
Machine chest press4 X 10
Dumbell lateral raise4 X 10
Weighted plate front raise4 X 10
Reverse peck deck4 X 10
Reverse fly4 X 10
Side crunches4 X 10
Side bends4 X 10

Thursday: Rest

Friday: Biceps/ Triceps/ Abs

Close grip bench press4 X 10
Tricep push down4 X 10
EZ bar skull crusher4 X 10
Cable kick back4 X 10
Hammer curl4 X 10
EZ bar curl4 X 10
Concentration curl4 X 10
Standing with wrist curl1 X failure

Saturday: Legs

Squats4 X 15
Quad extension4 X 15
Bulgarian squats4 X 15
Leg curls4 X 15
Stff leg deadlift4 X 15
Air bike4 X failure
Barbell twists4 X failure
Side bends4 X Failure

 

DIET PLAN THAT GUIDED YOUR TRANSFORMATION

Meal TimeDescription
Meal 17:30 AMGreen tea with apple
Meal 28:00 AMSprouts with fruits
Meal 310:00 AMBrown bread sandwich with green vegetables
Meal 412:00 PMMeal replacement
Meal 52:30 PM5 egg whites with fruits
Meal 66:30 PMBlack coffee with protein shake
Meal 79:00 PMPulses, vegetables with salad

 

Supplements

Dymatize hydrolized protein Dymatize BCAA ON Glutamine Vitamin Shoppe Fish oil

SUGGESTION FOR FUTURE TRANSFORMERS

Don’t reach a stage when there is no other option but to get fit. Anytime is the right time, the only think you need to be sure of is the will.

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