Gautam
28 28
90 kg 70 kg
20% 14%
2
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Gautam's journey to cut fat

Gautam's journey is an inspiration to people who have a regular 9 to 5 job and who always have a reason not to be fit. From being someone who used to crave for junk food, he became a person who was obsessive about working out.

WHY YOU DECIDED TO TRANSFORM?

I was fat as a small child and was always the biggest kid in my class. The funny thing about it was that I never thought being fat was bad. I came from a family of fat people where being fat was a way of life. A typical day of eating then was insane. I felt hungry lie all the time. Ordering double cheeseburgers, two large fries, and a large diet coke was my lifestyle. Work was no different where I would hog on samosas almost every day. I suffered from depression and loneliness. I believed that nobody knew how I felt. I surrounded myself with distractions, television, Internet, video games, and sedentary activities. One fine day I just told myself that this is not how my life is supposed to be. So I decided to change myself.

HOW DID YOU ACCOMPLISH YOUR GOAL:

At first, all I did was watch what I ate, count calories, and read labels. I began by cutting meat from my diet to teach me self-control and that there was more to life than eating food. I thought I could become a vegetarian and can say that it helped me control portions, but I was never happier than the day I got to eat meat again. When I finally got my eating under control, I started exercising. When I first started, I hated it. It's embarrassing to get on a treadmill weighing what I did, go for 10 minutes, and have to get off. Just 25 minutes of walking was enough to soak the treadmill. It took me a long time to get up the courage to go to the weight area. The sound of clanging metal and grunting scared me. But then my trainer realized that I have a strong will and decided to help me out so developed a plan for me with intensive cardio and strength training routine

TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:

Monday: Chest/Abs

Flat bench press4 X 10
Incline bench press4 X 10
Decline bench press4 X 10
Machine pull over3 X 10
Hammer press3 X 10
Dips3 X 10
Weighted sit ups3 X 10

Tuesday: Back/ Traps 

Bent over row4 X 10
Deadlift4 X 10
Pullover4 X 10
Seated cable rows4 X 10
Upright rowing4 X 10
Shrugs4 X 10

Wednesday: Shoulder/ Abs

Military press behind back4 X 10
Machine chest press4 X 10
Dumbell lateral raise4 X 10
Weighted plate front raise4 X 10
Reverse peck deck4 X 10
Reverse fly on incline bench4 X 10
Side crunches4 X 10
Side bends4 X 10

Thursday: Rest

Friday: Biceps/ Triceps/ Traps

Close grip bench press4 X 10
Tricep push down4 X 10
EZ bar skull crusher4 X 10
Cable kick back4 X 10
Hammer curl4 X 10
EZ bar curl4 X 10
Wide grip curl4 X 10
Concentration curl4 X 10
Standing with wrist curl1 X failure 
Reverse barbell with wrist curl1 X failure

Saturday: Legs/ Abs

Squats to bench4 X 12
Quad extension4 X 12
Bulgarian squats4 X 12
Leg curls4 X 12
Calf machine raises4 X 12
Air bike3 X failure
Barbell twists3 X failure
Side bends3 X failure

 

DIET PLAN THAT GUIDED YOUR TRANSFORMATION

MealTimeDescription
Meal 17:30 AM4 egg whites with 2 slices of bread
Meal 29:00 AMWhey protein with a protein bar
Meal 311:30 AMChicken breast, brown rice and broccoli
Meal 41:00 PMWhey protein
Meal 52:30 PMChicken breast, brown rice and broccoli
Meal 65:00 PMGreen tea with fruits
Meal 78:30 PM2 scoops pf whey protein
Meal 89:30 PMBig bowl of salad

 

Supplements

ON whey protein ON casein Muscleblaze MB vite

SUGGESTION FOR FUTURE TRANSFORMERS

Make small and obtainable goals. Exercise daily and find someone who can motivate you. Most importantly believe in yourself.

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