Harik
21 22
45 kg 72 kg
10% 9%
3
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Harik did what most people think of doing

Hardik used to look up to his friends mesmerized by their physique. He did not like the way clothes draped on this body. So he decided to change that.

WHY YOU DECIDED TO TRANSFORM?

I was very lean. I used to admire my friends who have a really good physique and always felt intimated by them. I never liked the way clothes draped on my body.

HOW DID YOU ACCOMPLISH YOUR GOAL:

One thing was very clear in my mind that what I wanted to achieve required dedication and a lot of hard work. After doing some extensive research online, I decided to join the gym. I discussed my situation with my trainer and he developed an entire plan for me.

TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:

Monday: Chest

Flat bench press6 X 10
Dumbell fly6 X 10
Inclined dumbell press6 X 10
Push ups6 X 20

Tuesday: Back

Wide grip chin ups3 X 10
Deadlift6 X 10
Lat pull down6 X 10
One arm rowing6 X 10
Hyperextension6 X 10

Wednesday: Rest

Thursday: Biceps/Triceps

Chin ups2 X 10
Barbell curls6 X 10
Preacher curl with EZ bar6 X 10
Hammer curl6 X 10
Pully push down6 X 10
Lying down tricep6 X 10

Friday: Shoulder

Dumbell shoulder press6 X 10
Front dumbell raise6 X 10
Dumbell side raises6 X 10
Dumbell bent raises6 X 10
Upright row6 X 10

Saturday: Legs

Free squats6 X 10
Leg extension4 X 10
Weighted squats4 X 10
Lunges4 X 10
Standing calf raises4 X 10

 

DIET PLAN THAT GUIDED YOUR TRANSFORMATION

MealTimeDescription
Meal 19:00 AMMuesli+1cup skimmed milk
Meal 211:00 AMShake(1 banana+1 cup skimmed milk 
Meal 31:30 PM2 chapati(Indian breads +1cup veggies
Meal 44:00 PM5 egg whites+8 almonds
Meal 56:30 PM2 scoops ON GOld
Meal 68:30 PMGreen veggies salad and chicken breast
Meal 710:00 PM1 Scoop casein protein

 

Supplements

ON Whey Protein Dymatize BCAA Muscleblaze MB-Vite ON Casein protein

SUGGESTION FOR FUTURE TRANSFORMERS

Just stay motivated and you will achieve your goal.

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