23 24
62 kg 67 kg
18 14
9
shares
Share to Facebook Share to Twitter Share to Pinterest Share to google plus

Karan transformed himself into a lean machine

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 superset3 sets 12-10-8 reps
Incline bench press3 sets 12-10-8 reps
Cable Crossover4 sets 12-10-8 reps
Flat dumbell press and flat dumbell flys superset3 sets 12-10-8 reps
Decline dumbell press and fly's superset3 sets 12-10-8 reps
Upper abs: Crunches5 sets- 30 reps

Tuesday- Back

Pull ups                                                                3 sets 12-10-8 reps
T-bar rows3 sets 12-10-8 reps
Ground pulley3 sets 12-10-8 reps
Side arm dumbell row3 sets 12-10-8 reps
Wide grip lat pulldown3 sets 12-10-8 reps
Hyperextension3 sets 12-10-8 reps

Wednesday- Rest

Thursday- Arms and Abs

All excercises are supersets                                 
Barbell row, tricep pushdown3 sets 12-10-8 reps
Preacher curl, Skullcrushers3 sets 12-10-8 reps
Dumbell curl, Overhead extension3 sets 12-10-8 reps
Hammer curl, Dips3 sets 12-10-8 reps
Wrist curl, Forearms3 sets 12-10-8 reps
Side abs: Barbell twist150 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 Curls5 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 press3 sets 12-10-8 reps
Arnold dumbell press3 sets 12-10-8 reps
Dumbell front raises and lateral raises                 3 sets 12-10-8 reps
Bent over dumbell lateral raise3 sets 12-10-8 reps
Upright row, Shrugs superset3 sets 12-10-8 reps
Lower Abs: Leg Raises5 sets- 30 reps each

 

DIET PLAN THAT GUIDED YOUR TRANSFORMATION

MealTimeDescription
Meal 19amShake with oats and biscuits
Meal 211amCoffee and nuts
Meal 32pmRice, Curd, Chapatti and sprouts
Meal 4 5pm 5 egg whites and fruits
Meal 5 7pmAmino and Banana (preworkout)
Meal 69pmPost workout shake
Meal 7 11pm6 egg whites scrambled with plain chappati

 

Supplements

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.

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

Ask your question