Prateek majumdar
26 29
104 kg 75 kg
40% 25%
Bulk to Hulk : The Transformation
From being 104kg guy having a tummy full of fat to a guy with lean body at 75kgs. I have seen it all, the ups, the downs, the smile, the sorrow, have been through all. So if anyone says I have not done anything in my life, I did : I changed myself for myself, not for anyone else
WHY YOU DECIDED TO TRANSFORM?
I was always on the heavier side, my job, no physical activity made me gain weight with each passing day. Everyone used to tease me with names like "elephant", "fatty" and what not. It was high time that I had to change myself for myself and to show everyone that if one has the zeal and motivation, anyone can achieve a perfect physique. I left smoking, alcohol, junk food, aerated drinks and started sculpting my physique. I won't say it was easy, but the pain I went trough was worth all of that.
HOW DID YOU ACHIEVE YOUR TRANSFORMATION?
TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:
| Day 1 : Chest Workout | |
|---|---|
Inclined Press 3 sets of 12-15 reps | |
Inclined Dumbell 3 sets of 12-15 reps | |
Flat Dumbell 3 sets of 12-15 reps | |
Flat Press 3 sets of 12-15 reps | |
Decline Press 3 sets of 12-15 reps | |
Flat Dumbell Fly | |
Cardio |
| Day 2 : Triceps Workout | |
|---|---|
V rod Press down 3 sets of 12-15 reps | |
Lying Triceps Overhead | |
Bar Dips 3 sets of Till failure reps | |
Bend dips 3 sets of 15-20 reps | |
Close Arm Push up 3 sets of till failure reps | |
Cardio |
| Day 3 : Back day | |
|---|---|
Pull ups 3 sets of Till failure reps | |
T Bar 3 sets of 12-15 reps | |
Front Pull down 3 sets of 12-15 reps | |
Back Pull Down 3 sets of 12-15 reps | |
Rowing Sitting 3 sets of 12-15 reps | |
Pullover | |
cardio |
| Day 4 : Arms day biceps | |
|---|---|
Closed Arm Pull up 3 sets of Till failure reps | |
One arm dumbell 3 sets of 12-15 reps | |
Curl Rod 3 sets of 12-15 reps | |
Single Hand Preacher 3 sets of 12-15 reps | |
Hammer Curl 3 sets of 12-15 reps | |
Concentration 3 sets of 12-15 reps | |
Forearm 3 sets of Till failure reps | |
cardio |
| Day 5 : Shoulder Workout | |
|---|---|
Front Rod Press 3 sets of 12-15 reps | |
Single Hand Press 3 sets of 12-15 reps | |
Front Raise 3 sets of 12-15 reps | |
Bar Dips 3 sets of till failure reps | |
Dumbell Shrugs 3 sets of 12-15 reps | |
Cardio |
| Day 6 : Legs for The strong Base | |
|---|---|
Squats non weight 3 sets of 50 reps | |
Squats Weighted 3 sets of 12-15 reps | |
Leg Press 3 sets of 12-15 reps | |
Leg Extensions 3 sets of 12-15 reps | |
Lying Leg Curls 3 sets of 12-15 reps | |
Standing Calf Raises 3 sets of Till Failure reps | |
Sitting Calf Raises 3 sets of 12-15 reps |
| Day 7 : Rest Day |
|---|
DIET PLAN THAT GUIDED YOUR TRANSFORMATION
| Meal Name: | Time: | Description: |
| Breakfast | 7.30am | Oat meal, Egg White |
| Mid Day | 1pm | Protein Whey |
| Evening Snack | 4.30pm | Boiled Chicken, broccoli, brown rice |
| Pre Workout | 7.30pm | Black coffee / Pre Workout |
| Post Workout | 9pm | Whey Protein |
| Dinner | 11pm | Tofu. Chicken/ fish |
WHAT CHALLENGES DID YOU FACE ?
The urge of leaving the workout in middle everyday was there.
HOW DID YOU OVERCOME THESE CHALLENGES ?
I kept on reminding myself why I started it, and why I wanted to do it. this kept the fire burning
SUGGESTION FOR FUTURE TRANSFORMERS
Think positive and never think that it cant be done. it takes time but it will eventually happen.
Submit your transformation story and motivate other people to change their life.
SUBMIT YOUR STORY
LEAVE A COMMENT