Transformation 1 MIN READ Jul 3, 2015

Consistency pays off for Vishwajith

30/30 82kg > 72kg 21% > 8%

I was never overweight, but never lean. I wanted to be like an athlete.

Why you decided to Transform?

I wanted to be like an athlete and feel that change. More over as a martial artist, working out gives me inner peace. I was nicknamed fat boy in school and though I tried in my initial years to change that perspective by going to gym, extra indulgence with food and lack of knowledge about how to have a balanced diet kept me away from getting the desired result. This was the time I joined Gold's gym and got a body composition report and a diet counselling. I educated myself on diet and this was the turning point

How did you accomplish your Goal:

I was regular in gym for the past 6-7 years, but never saw good result. The main thing I missed was diet. I was completely ignorant about how diet can influence your body. After a counselling session and a body composition report from Golds gym in HSR Layout, Bangalore, I decided to keep a note of food I intake. I kept my training and food diary. Never missed a meal or indulged in processed junk food. Started with a BF of 21 and got it down to 8.3

Training routine that helped you achieve your Goals

I trained from Monday - Friday. Saturday and Sunday were off days and did Cardio only on those days

Monday : Legs -

Leg Press      3 x 10
Hack Squat 3 x 10
Front Squat 3 x 10
Leg Extension 4 x 12
Leg Curl                           4 x 12

Tuesday: Chest

Incline bench press           3 x 10
Decline bench press 3 x 10

Flat dumbell bench


3 x 10
Leverage Press 4 x 12
Pec Deck Fly                  4 x 12

Wednesday: Back and Abs

Lat pull down                    4x 12
Bent over row 4 x 12
Barbell row 4 x 12
Crunches                        4 x 12

Thursday: Shoulder 

Dumbell shoulder press     3 x 10
Lateral raise 3 x 10
Front dumbell raise 4 x 12
Upright row                      4 x 12

Friday: Biceps, Triceps 

Skull crusher                   4 x 12
Hammer curl 4 x 12
Barbell curl 4 x 12
Dumbell triceps extension 4 x 12


Whey Protein, Multivitamins

Suggestion for future transformers

Stay consistent with your training and diet. Most importantly diet as there are chances that you might slip with your tongue even though you are pumping iron in gym. Stay consistent and results will come.
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