Jacob
26 27
65 kg 82 kg
20% 19%
3
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Jacob moved the tag of being too skinny

Jacob had always been skinny. He realized while growing up that he was very weak and would keep falling sick. He realized that having a better body was a way of living a healthy life and in this process removed the tag of being too skinny.

WHY YOU DECIDED TO TRANSFORM?

I believe bodybuilding is about the healthy lifestyle. It's great that because of bodybuilding you will live longer, feel healthier, have more energy, prevent diseases, decrease stress etc. I was always very lean and had always admired my friends who would work out and fitness celebrities like Kris Gethin, Ronnie Coleman.

HOW DID YOU ACCOMPLISH YOUR GOAL:

I knew this process won’t be easy. I started searching for online content and read a lot about supplementation, training routines, diet charts of various celebrities who have transformed and decided to embark upon this journey.

TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:

I used to train 5 times a week working on 1 body part every day with a mix of several exercises which I used to change every month. I followed holistic repetition ranges - low, medium and high repetition range. The routine was “spill over” which mean I would concentrate on one part directly and one part indirectly. The rest period was variable. Every workout session would end with 10-15 minutes of medium intensity cardio work. 

Monday:Chest

Flat bench press6 X 12
Dumbell fly6 X 12
Inclined dumbell press6 X 12
Push ups6 X 20

Tuesday: Back

Wide grip chin up3 X 10
Deadlift6 X 10
Lat pull down6 X 10
One arm rowing6 X 10
Hyper extension6 X 15

Wednesday: Rest

Thursday: Biceps and Triceps

Chin up2 X 10
Barbell curl6 X 10
Preacher curl with EZ bar6 X 10
Hammer curl6 X 10
Pully push down6 X 10
Lying triceps5 X 15

Friday: Shoulder

Dumbell shoulder press6 X 10
Front dumbell raise4 X 10
Dumbell side raise4 X 10
Dumbell bent lateral raise4 X 10
Upright row4 X 10

Saturday: Legs

Weighted squats5 X 12
Leg extension5 X 12
Leg press5 X 12
Walking lunges5 X 12
Standing calf raises5 X 12

 

DIET PLAN THAT GUIDED YOUR TRANSFORMATION

Meal TimeDescription
Meal 17:30 AM2 eggs, 100 gm whole wheat bread with 300 ml fruit juice
Meal 210:00 AM1 banana, 500 ml skimmed milk, 1 scoop of protein
Meal 312:30 PM150 gm of chicken, 100 gm of brown rice with 100 gm curd
Meal 43:00 PM250 ml of apple juice, 250 ml skimmed milk, 60 gm of protein
Meal 55:30 PM150 gm fish, 100 gm rice, 100 gm broccoli
Meal 68:00 PM250 ml juice, 500 ml skimmed milk, 30 gm protein powder
Meal 79:00 PM100 gm muesli
Meal 810:30 PM300 gm chicken breast with salad

 

Supplements

ON gold standard whey Protein. Muscleblaze Creatine Universal Glutamine Vitamin Shoppe multivitamin GNC Fish oil

SUGGESTION FOR FUTURE TRANSFORMERS

Take action now and don't leave your goals unattended. If you say you're going to the gym, do it before a thought makes you want to stay home. If you don't take action, you can't see results.

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