Anant
19 23
42 kg 64 kg
10% 6.8%
24
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Anant proves dedication gets you shredded as hell

Anant's story is no less than a dream coming true. From being a lean, athletic fellow he transformed himself into a professional body builder.

WHY YOU DECIDED TO TRANSFORM?

In my high school days I was an athlete. Running all long races and eating nothing made me really nutrition deficient. So after finishing up my 12th I decided to visit gym with few of my friends to a local gym. The very first day I did weights and really enjoyed it and that was a break through point for me to be consistent.

HOW DID YOU ACCOMPLISH YOUR GOAL:

There was a time in my life when I ended up very weak and lean. I searched through the internet, read books and watched videos. I knew it would be hard but not impossible. After that I made up my mind and set route for what I wanted to achieve. After that weakness was never an option for me. Now, I have already participated in various natural physique shows and aspiring to become a pro.

TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:

The training split involves 10 days alternate cardio and weight training

 

DAY 1: CHEST

DAY 2: CARDIO + UPPER ABS

DAY 3: BACK

DAY 4: CARDIO + CALVES

DAY 5: ARMS

DAY 6: CARDIO+LOWER ABS

DAY 7: SHOULDERS

DAY 8: CARDIO+CALVES

DAY 9: LEGS

DAY 10: FULL REST

 

The workout follows a 10 days cycle divided in 3 different forms

  1. 1st 10 days – Heavy weight with low reps
  2. 2nd 10 DAYS – Heavy weight involving drop sets, triple drop sets
  3. 3rd 10 days – Dramatic transformation principle session with 8 days of training and complete 2 days 

Chest

Inclined machine press4 X 10
Inclined dumbell fly3 X 10
Flat bench press3 X 10
Flat dumbell press4 X 10
Decline barbell press2 X 10
Cable crossover3 X 10
Push ups5 X failure

Back

Wide grip pull up3 X 15
Close grip pull down4 X 10
Close grip T-bar row4 X 10
Deadlift 4 X 10
Dumbell rows3 X 10
Single arm dumbell row4 X 10
Wide grip pull ups3 X failure

Arms

Cable curls3 X 15
Barbell curls4 X 10
Spider curls4 X 10
Hammer curls3 X 10
Reverse curls4 X 10
Cable extension3 X 10
Overhead rope4 X 10
Head smackers4 X 10
One arm cable kick back4 X 10
Diamond push up4 X 10

Shoulder

Dumbell press5 X 10
Arnold press2 X 10
Front barbell raise4 X 10
Side lateral raise3 X 10
Upright rowing4 X 10
Bent over raises4 X 10

Legs

Leg extension4 X 10
Deep squats4 X 10
Leg press4 X 10
Leg press(single)5 X 10
Alternate lunges5 X 10
Leg curls4 X 10
Stiff dead lift4 X 10
Free weight squats3 X failure

 

DIET PLAN THAT GUIDED YOUR TRANSFORMATION

MealTimeDescription
Meal 19:00 AMMuesli+1cup skimmed milk+2 whole eggs
Meal 211:00 AMShake(1 banana+1 cup skimmed milk +1 tbsp peanut butter + SCOOP PROTEIN+2 EGG WHITES RAW)
Meal 31:00 PM4 chapati(Indian breads)+1/2 scoop protein +3 walnuts+1cup veggies
Meal 44:00 PM1 cup rice(brown or white)/whole wheat pasta+5 egg whites+8 almonds
Meal 56:30 PM2 SCOOPS ULTIMATE NUTRITION ISO-SENSATION 93+VITARGO 2 SERVINGS
Meal 68:30 PM4 chapati(Indian bread)+5 egg whites+1 cup veggies+3 walnuts
Meal 710:00 PMSHAKE (1 banana+1 cup skimmed milk +1 tbsp peanut butter + SCOOP PROTEIN+3 EGG WHITES RAW)

 

Supplements

7 AM - BCAA'S PREWORKOUT: 1 SERVING - MUSCLEPHARM CREATINE 1 SERVING - MUSCLEPHARM L-GLUTAMINE 1 SERVING - METRX ACTIVE MAN 1 SERVING - ON FLAXSEED OIL 1 SERVING - TRIBULUS TERRESTRIS (TRIBULUS TERRESTRIS IS USED FOR RESTORING NATURAL TESTOSTERONE LEVELS) 1 SERVING - HIMALAYA LIVER CARE INTRA WORKOUT: 1 SERVING- ON AMINO ENERGY POST WORKOUT: 2 SERVING - MUSCLEPHARM COMBAT POWDER 2 SERVINGS - VITARGO 1 SERVING - MUSCLEPHARM CREATINE 1 SERVING - MUSCLEPHARM L-GLUTAMINE BEFORE BED: 1 SERVING - METRX ACTIVE MAN 1 SERVING - ON FLAXSEED OIL 1 SERVING - TRIBULUS TERRESTRIS (TRIBULUS TERRESTRIS IS USED FOR RESTORING NATURAL TESTOSTERONE LEVELS) 1 SERVING - HIMALAYA LIVER CARE

SUGGESTION FOR FUTURE TRANSFORMERS

Every individual has the ability to be the best if they are focused and determined. So guys thinking is just a waste of time, get started, be consistent and you will definitely reach your goal. Always remember “YOU ARE WHO YOU CHOOSE TO BE”, so don’t just dream, live it!!!

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