Ankur
27 27
66 kg 75 kg
12% 10%
3
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Ankur successfully put on on some muscle mass

Ankur shows if you are dedicated and if you have the right direction, you can achieve anything. He understood that combining passion with hard work will give him rich dividends.

WHY YOU DECIDED TO TRANSFORM?

I wanted to look good. I wanted to change the way people look at me. I wanted them to notice me when I walk besides them.

HOW DID YOU ACCOMPLISH YOUR GOAL:

I knew what I had to do. I was ready to put in the additional hours at the gym. I started undergoing the diet that was needed. Most importantly I submitted myself to my trainer and just blindly followed him. I did this with the conviction in my mind that through hard work and perseverance, one can achieve any milestone. I never missed a gym for a single day. Fitness became an addiction for me.

TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:

My trainer had put me on a time frame exercise

Monday: Chest/Abs

Flat bench press4 X 10
Inclined bench press4 X 10
Declined bench press4 X 10
Machine pullover3 X 12
Hammer press3 X12
Dips3 X12
Weighted sit ups4 X 10

Tuesday: Back/ Traps

Bent over row4 X 10
Deadlift4 X 10
Pulldown4 X 10
Pull ups4 X 10
Seated cable row4 X 10
Curl behind back4 X 10
Shrugs6 X 12

Wednesday: Shoulder/ Abs

Military press behind back4 X 10
Machine chest press4 X 10
Dumbell laterla raise4 X 10
Weighted plate raise4 X 10
Reverse peck deck4 X 10
Reverse fly on inlined bench4 X 10
Side crunches4 X failure
Side bends4 X failure

Thursday: Rest

Friday: Biceps/Triceps

Close grip bench press4 X 12
Tricep push down4 X 12
EZ bar skull ccrusher4 X 12
Cable kick back4 X 12
Hammer curl4 X 12
EZ bar bicep curl4 X 12
Wide grip curl4 X 12
Concentration curl4 X 12

Saturday: Legs

Squats to bench4 X 12
Quad extension4 X 12
Bulgarian squats4 X 12
Leg curls4 X 12
Stiff lef deadlift4 X 12
Calf machine raise4 X 12
Leg press4 X 20
Weighted sit ups4 X failure

 

DIET PLAN THAT GUIDED YOUR TRANSFORMATION

MealTimeDescription
Meal 17:30 AMMuesli with milk and apple
Meal 29:30 AMSprouts with 5 egg whites
Meal 311:30 AMFruit salad
Meal 42:30 PMPaneer, 4 rotis, vegetables, curd
Meal 54:30 PM5 egg whites
Meal 66:30 PMBlack coffee
Meal 79:30 PM250 gms chicken with 2 egg whites

 

Supplements

Muscleblaze whey protein ON casein ON amino tablets Universal Nutrition Carbo Muscleblaze glutamine

SUGGESTION FOR FUTURE TRANSFORMERS

My suggestion to aspiring transformers is to start as early as possible. No point wasting time over marketing gimmicks of transforming in the shortest possible time. Just start the journey, figure out the challenges in the middle and find the solution. Most importantly, don’t ever give up.

Submit your transformation story and motivate other people to change their life.
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