Apoorv
21 24
98 kg 73 kg
30% 7%
Apoorv shredded 23% body fat
Apoorv remarkable transformation from 30% body fat to 7% body fat is testimony to the fact that if you want, you can transform your body. From someone who always lacked confidence, he became a role model.
WHY YOU DECIDED TO TRANSFORM?
I was embarrassed with myself. My confidence was very low and couldn't open up with anybody in public. I was always taunted by friends/relatives that I have become fat. Clothes were starting to get small. One final day I thought of joining the gym and learnt about diet online. I started checking the calories, carbs, protein and fat of all foods on my fitness pal before I would eat them.
HOW DID YOU ACCOMPLISH YOUR GOAL:
The thing that helped me really accomplish my goals was getting my diet in order. Once I started eating more calorie-dense foods that were high in nutrients, I really started to see changes. Having a high metabolism, I have always had to eat more than recommended to see any weight or strength gains at all. I also have to constantly switch my workout routines and rep ranges to keep my body guessing.
TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:
Monday: Chest/ Back/ Abs
| Cardio | 20 minutes |
| Flat barbell benchpress | 4 X 15 |
| Barbell inclined bench press | 4 X 15 |
| Dumbell fly | 4 X 15 |
| Dumbell pullover | 4 X 15 |
| Bent over barbell row | 4 X 15 |
| Hanging leg raise | 4 X 20 |
Tuesday: Shoulder/ Arms/ Abs
| Standing dumbell raise | 4 X 15 |
| Upright row | 4 X 15 |
| Inclined dumbell curl | 4 X 15 |
| Concentration curl | 4 X 15 |
| Barbell skull crushers | 4 X 15 |
| Wrist curl | 4 X 15 |
Wednesday: Legs
| Barbell Squat | 4 X 15 |
| Barbell lunge | 4 X 15 |
| Stiff leg barbell deadlift | 4 X 15 |
| Leg Extension | 4 X 15 |
| Seated leg curl | 4 X 15 |
| Standing calf raises | 4 X 15 |
| Seated calf raises | 4 X 15 |
| Kneeling cable crunch | 4 X 15 |
Thursday: Same as Monday
Friday: Same as Tuesday
Saturday: Same as Wednesday
Sunday: Rest
DIET PLAN THAT GUIDED YOUR TRANSFORMATION
| Meal | Time | Description |
| Meal 1 | 8:30 AM | 5 eggs(1 whole egg and 4 whites) with oatmeal |
| Meal 2 | 11:00 AM | Apple with almonds |
| Meal 3 | 1:30 PM | Chichek breast with asparagus and brown rice |
| Meal 4 | 3:30 PM | Protein bars with fruits |
| Meal 5 | 5:30 PM | Chicken breast with curd |
| Meal 6 | 7:00 PM | Banana with pre workout |
| Meal 7 | 9:00 PM | Chicken |
| Meal 8 | 10:00 PM | 2 Scoops of whey protein |
Supplements
Isolate protein Pre workout BCAA fro intra workout
SUGGESTION FOR FUTURE TRANSFORMERS
Just go out there, do what you believe in. If a fat lazy person like me can lose weight and get fit, anybody can! Consistency is the key. Inspire yourself and motivate others!
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