Anshuman Chakravarty
16 17
52 kg 71 kg
3% 14%
43
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Get fit, Get lit : My Transformation story

The picture on the left was me weighing 115 pounds (52kgs) at 6'2 and the one on the right is me weighing 158 pounds (71kgs) at the same height. I had an extremely low body fat of 3% and obviously no muscle mass either. Wanna know how iI turned that around? I WORKED REALLY HARD. Now, I have a healthy body fat hovering south of the 15% mark and a considerable amount of muscle mass. If I can do it, why cant you? Remember, inspiration doesn't come from the end of a shaker, some pills or an injection needle. Set some REALISTIC goals. Take it one day at a time. Patience is the watchword here. Forgive me for throwing the cliché at you, but don't expect results in the first few days. Keep grinding. If you want to be a powerlifter, a bodybuilder, a strongman, a competitive athlete, a Mixed Martial Artist (or heck, even a cross fitter) go and get it. But most importantly, don't stop until you've smashed the goals you've set for yourself. Success won't be immediate but it will be permanent. Your efforts may fail at times, but never fail to make efforts. For more inspiration, follow me on instagram @suitsandglutes.

WHY YOU DECIDED TO TRANSFORM?

It wasn't really a decision I made in a day, I wanted to be fit and strong and in the process of doing so, I found myself. I discovered what my body and my mind was capable of doing if they worked in tandem and there was no looking back from there. I realised that this was my home away from home and that this was my way of letting off some steam. My happy hour of the day. It was then that I found the one true love of my life : IRON.

HOW DID YOU ACHIEVE YOUR TRANSFORMATION?

TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:

Day 1 : Legs (including only the working sets and not the warm ups and cool downs) 
Back Squats
3 sets of 6-10 reps
front squats
3 sets of 10-12 reps
Stiff legged deadlifts
3 sets of 6-10 reps
Leg press calf raises
3 sets of >15 reps
seated calf raises
3 sets of >15 reps
Day 2 : Back and biceps (including only the working sets and not the warm ups and cool downs) 
Pull ups (wide grip, supinated grip, neutral grip)
3 each sets of 10 reps
Lat pulldowns
3 sets of 8-12 reps
T bar rows
3 sets of 8-12 reps
Pendlay rows
3 sets of 6-10 reps
Spider curls
3 sets of 8-12 reps
High pulley bicep curls or concentration curls
3 sets of 8-12 reps
Day 3 : Chest and triceps (including only the working sets and not the warm ups and cool downs) 
Incline barbell/dumbbell press
3 sets of 6-10 reps
Flat bench press
3 sets of 6-10 reps
Decline bench press
3 sets of 6-10 reps
Cable crossovers
3 sets of 8-12 reps
Tricep kickbacks
3 sets of 8-12 reps
Overhead tricep extensions
3 sets of 8-12 reps
weighted Parallel bar dips
3 sets of 6-10 reps
Day 4 : Legs (including only the working sets and not the warm ups and cool downs) 
Box jumps
3 sets of 8-12 reps
Leg press
3 sets of 6-10 reps
Bulgarian split squats
3 sets of 8-12 reps
Lying/standing leg curls
3 sets of 8-12 reps
Smith machine calf raises
3 sets of >15 reps
One legged calf raises
3 sets of >15 reps
Day 5 : Shoulders and traps 
Battle rope smashes for warm up
1 sets of 20 counts reps
Rotator cuff warmups
Clean and press
3 sets of 6-10 reps
Front raises
3 sets of 8-12 reps
Lateral raises
3 sets of 8-12 reps
Face pulls
3 sets of 8-12 reps
Barbell shrugs/dumbbell shrugs
4 sets of 15 reps
Day 6 : conditioning, sparring, mobility and agility drills 
Day 7 : Rest 

DIET PLAN THAT GUIDED YOUR TRANSFORMATION

Meal Name:Time:Description:
Breakfast10AMWhole wheat bread, chicken salami, pork ham, sausages eggs etc
Pre workout12PMPeanut butter sandwiches, bananas
Lunch3PMRoti, vegetables, Rice, daal/chicken/paneer/sprouts/soya
Snacks7PMEgg omelette/oats
Dinner11PMRoti, vegetables, daal, chicken/any protein rich preparation
Pre sleep casein fixBefore sleepingSmoothie consisting of milk, greek yoghurt, oats, a frozen banana, some peanut butter and half a scoop of whey protein

WHAT CHALLENGES DID YOU FACE ?

Non availability of quality food at regular intervals due to my college schedule, travelling long hours, lack of sleep, stress due to exams, catching the odd flu every once in a while, wrist injuries, etc etc

HOW DID YOU OVERCOME THESE CHALLENGES ?

Where there's a will, there's a way. It's all in the mind. I always tried to balance my daily activities and I was always optimistic and positive even in the face of adversity.

SUGGESTION FOR FUTURE TRANSFORMERS

You are capable of doing what your mind conceives, so don't let anybody tell you otherwise. Keep grinding and give your future self something to thank you for.

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