Transformation 1 MIN READ Jul 19, 2015

Karan transformed himself into a lean machine

23/24 62kg > 67kg 18% > 14%

I controlled my taste buds and moved to clean my diet. Supplements gave me an extra edge to perform well in gym and daily life. Give up sugar based products to keep your waist in control.

Why you decided to Transform?

I like to wear nice fitted clothes and in school time I was a very skinny kid with health issues. In early college days I joined gym and after that there was no turning back. I kept on getting compliments for my physique. Good personality doesn't harm any one. Now guys come to me ask how my veins are popping out from arms. Its because of the clean and calorie calculated diet.

How did you accomplish your Goal:

I never used mass gainer or weight gainer. I keep my focus towards high protein diet. Eat protein according to the target of body weight you want. Eat fruits daily to keep your gut clean and healthy. Take protein and multivitamin to reach towards yours goal fast.

Training routine that helped you achieve your Goals

Heavy weight conditioning training. I have this love towards heavy lifting. If my muscle is not sore I dont feel like I have done a good workout. Change your routine to surprise your muscles. Muscles get used to workout you do same repeatedly. Hold and squeeze your muscle at peak points.

Monday- Chest and Abs

Push ups and roman chair dips superset 3 sets 12-10-8 reps
Incline bench press 3 sets 12-10-8 reps
Cable Crossover 4 sets 12-10-8 reps
Flat dumbell press and flat dumbell flys superset 3 sets 12-10-8 reps
Decline dumbell press and fly's superset 3 sets 12-10-8 reps
Upper abs: Crunches 5 sets- 30 reps

Tuesday- Back

Pull ups                                                                 3 sets 12-10-8 reps
T-bar rows 3 sets 12-10-8 reps
Ground pulley 3 sets 12-10-8 reps
Side arm dumbell row 3 sets 12-10-8 reps
Wide grip lat pulldown 3 sets 12-10-8 reps
Hyperextension 3 sets 12-10-8 reps

Wednesday- Rest

Thursday- Arms and Abs

All excercises are supersets                                  
Barbell row, tricep pushdown 3 sets 12-10-8 reps
Preacher curl, Skullcrushers 3 sets 12-10-8 reps
Dumbell curl, Overhead extension 3 sets 12-10-8 reps
Hammer curl, Dips 3 sets 12-10-8 reps
Wrist curl, Forearms 3 sets 12-10-8 reps
Side abs: Barbell twist 150 times

Friday- Legs

Squats                                                                              4 sets 12-10-8-6 reps
Leg Press    4 sets 12-10-8-6 reps
Stiff Legged Deadlift                                                            4 sets 12-10-8-6 reps
Leg Extensions                                                                  4 sets 12-10-8-6 reps
Leg Curls 5 sets 15-12-10-8-6 reps
Seated and standing calf raises                            4 sets 12-10-8-6 reps

Saturday- Shoulders and Abs

Barbell front shoulder press 3 sets 12-10-8 reps
Arnold dumbell press 3 sets 12-10-8 reps
Dumbell front raises and lateral raises                  3 sets 12-10-8 reps
Bent over dumbell lateral raise 3 sets 12-10-8 reps
Upright row, Shrugs superset 3 sets 12-10-8 reps
Lower Abs: Leg Raises 5 sets- 30 reps each



Whey protein, Multivitamin, Creatine, Amino acids

Suggestion for future transformers

Eat clean and healthy. Have patience and slowly but steadily you will change. I may take years to build a dream body. Sudden changes in diet and supplementation may upset your stomach. I have seen guys struggling with digestion issue when they suddenly increase calorie or protein intake. Keep it slow guys.
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