Ankit
20 22
47 kg 75 kg
12% 13%
2
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Ankit was determined to get big

Ankit always used to be in awe of the body building professionals. Even though he always of athletic built but never felt he had enough strength. That's when he decide to take the path of bodybuilding and added some impressive muscle mass.

WHY YOU DECIDED TO TRANSFORM?

It all started in my early teen years. I used to look up to the larger-than-life individuals with awe and wish that I could be in their shoes. Growing up, I was naturally very slim and moderately athletic. But I was never the strong one, and strength was something I admired.

HOW DID YOU ACCOMPLISH YOUR GOAL:

In the earlier months of weightlifting, sticking to my routine was more difficult than I expected. I hadn't yet found the dedication I have today. My first course of action was to buy a large container of protein, one that would last for a couple of months or so. This would be my initial incentive to keep progressing. Afterward, I started to devise some personal short-term and long-term goals such as gaining a certain amount of weight or adding inches to my arms or legs. This new mind set, along with the physical results that I achieved, made it easy for me to stay on track. But honestly, staying motivated and dedicated has been extremely easy, and I'm lucky to be able to say that and my friends were the main support towards this.

TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:

Monday: Thigh/ Hamstring/ Calves

Cardio15 minutes
Leg Extension4 X 20
Barbell Squat5 X 12
Leg press4 X 15
Barbell walking lunge3 X 20
Seated lug curl5 X 10
Smith machine calf raises4 X 12

Tuesday: Biceps/ Triceps/ Forearms

Alternate hammer curl4 X 10
Reverse EZ bar curl4 X 10
Narrow grip EZ bar curl3 X 12
Close grip tricep pull down3 X 12
Dumbell overhead press3 X 12
Cable rope overhead tricep extension3 X 12

Wednesday: Chest/ Shoulder/ traps

Inclined dumbell press4 X 10
Dumbell bench press4 X 10
Inclined cable fly3 X 12
Barbell bench press3 X 12
Standing dumbell press4 X 10
Alternate dumbell raise4 X 10
Side lateral4 X 10
Reverse fly4 X 10

Thursday: Rest

Friday: Back/ Abs

Wide grip pull up4 X 12
Seated rowing4 X 12
Straight arm pull down4 X 12
Bent over dumbell row4 X 12
Wide grip lat pulldown4 X 12
Weighted hanging leg raise4 X 12
Weighted decline crunch4 X 12
Decline oblique crunch4 X 12

 

DIET PLAN THAT GUIDED YOUR TRANSFORMATION

MealTimeDescription
Meal 17:30 AM1 banane, coffee, almonds, whey protein
Meal 29:30 AM2 scoops whey protein
Meal 311:00 AMApple with assorted berries
Meal 41:30 PMChicken ceaser salad with 2 egg whites
Meal 53:30 PMFruits
Meal 65:30 PMWhole wheat toast
Meal 78:00 PMPasta, raw spinach with carrots
Meal 89:30 PM1 bowl of cereal with 1 scoop casein

 

Supplements

Muscleblaze Whey protein Muscleblaze Creatine Muscleblaze MB_vite multivitamin

SUGGESTION FOR FUTURE TRANSFORMERS

Just start without thinking much, one day you get the results for sure. Keep the things right, train hard, keep your diet and nutrition right. It will take some time, but trust me this journey is worth it.

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