Apurva Jiraphe
27 28
108 kg 88 kg
34 21
38
shares
Share to Facebook Share to Twitter Share to Pinterest Share to google plus

Getting shredded to be fit

I had plenty ups and downs going to the gym, one fine day I made up my mind about it. I decided to get shredded. I went on a diet and decided to reduce the calorie intake and ramp up the protein.

WHY YOU DECIDED TO TRANSFORM?

I come from a family where your mothers love you so much that you get delicacies every now and then. Being from a family where being healthy is in the genes, it was hard to not stop by and notice yourself in the mirror.

HOW DID YOU ACHIEVE YOUR TRANSFORMATION?

TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:

Day 1 : Legs 
SQUATS
3 sets of 12-15 reps
LUNGES
3 sets of 12-15 reps
LEG PRESS
3 sets of 12-15 reps
LEG EXTENSION
3 sets of 12-15 reps
LYING LEG CURLS
3 sets of 12-15 reps
SEATED CALF RAISE
3 sets of 12-15 reps
CARDIO
Day 2 : Chest and Tricep 
INCLINE DUMBELL PRESS
4 sets of 12-15 reps
FLAT DUMBELL PRESS
3 sets of 12-15 reps
DECLINE DUMBELL PRESS
3 sets of 12-15 reps
CABLE CROSSOVER
3 sets of 12-15 reps
TRICEPS PUSHDOWN
3 sets of 12-15 reps
KNEELING CABLE TRICEPS EXTENSION
3 sets of 12-15 reps
STANDING DUMBBELL TRICEPS EXTENSION
3 sets of 12-15 reps
CARDIO
Day 3 : Shoulder and Abs 
DUMBBELL SHOULDER PRESS
4 sets of 12-15 reps
SIDE LATERAL RAISE
3 sets of 12-15 reps
SEATED BENT-OVER REAR DELT RAISE
3 sets of 12-15 reps
DUMBBELL SHRUG
3 sets of 12-15 reps
PRESS SIT-UP
4 sets of 12-15 reps
CARDIO
Day 4 : Back 
WIDE LAT PULLDOWN
3 sets of 12-15 reps
CLOSE GRIP LAT PULLDOWN
3 sets of 12-15 reps
BENT OVER TWO-DUMBBELL ROW
3 sets of 12-15 reps
REVERSE BUTTERFLY
3 sets of 12-15 reps
BARBELL DEADLIFT
3 sets of 12-15 reps
CARDIO
Day 5 : Biceps, Calves and Abs 
BARBELL CURL
ALTERNATE DUMBELL CURL
SEATED CALF RAISE
STANDING CALF RAISES
DECLINE REVERSE CRUNCH
EXERCISE BALL PULL-IN
CARDIO
Day 6 : Cardio 
CARDIO
Day 7 : Cardio 
CARDIO

DIET PLAN THAT GUIDED YOUR TRANSFORMATION

Meal Name:Time:Description:
PRE WORKOUT6.30 AMBANANNA/BCAA/OATS
POST WORKOUT9.30 AMWHEY PROTEIN
LUNCH12.30 PMPANEER/CHICKEN/EGG WHITE, 2 FULKA, DAL
GREEN TEA3 PMGREEN TEA/COFFEE
SNACK5 PMOATS/SPROUTS/BOILED VEGETABLES
DINNER8.30 PMTOFU/PANEER/CHICKEN/EGG WHITE, 2 FULKA, DAL

Current Supplements

MuscleBlaze Whey Isolate Know More
MuscleBlaze BCAA Know More

WHAT CHALLENGES DID YOU FACE ?

Maintaining consistency was the biggest challenge. Everyday getting up and hitting the gym. Also ignoring the body soreness was a tough task. The gym trainers did a good job supporting me all the way.

SUGGESTION FOR FUTURE TRANSFORMERS

If you want something you have never had, you have to do what you have never done. Keep your goals in front of you everyday. Cheat once a while once you reach short term goals. But stay on your track and keep succeeding.

Submit your transformation story and motivate other people to change their life.
SUBMIT YOUR STORY

Ask your question