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 |
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.
