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78 kg 67 kg
27 13
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Living with 6 packs - dream come true for Afraz

It all started with a dream. The dream to carry six pack fueled with determination, discipline and hard work. Compete with yourself and be patient and focused, No one can stop you reach your goal the way I reached mine.

WHY YOU DECIDED TO TRANSFORM?

It was my dream to present myself to my wife with a six packs on her birthday. I wanted to be fit & healthy and had a passion to transfer myself against all odds from obese couch potato to 6 pack hunk. Moreover, its fun to wear confidence, not a T-shirt on a hot summer day. I believe it's my only one life, and I have to make the most of it.

HOW DID YOU ACCOMPLISH YOUR GOAL:

It was sheer will power, determination, discipline and hard work. I followed strict diet plan coupled with customized workout program, Drank liters and liters of water and took extra care to ensure that my body has all the nutrition it needs after hard workout. Being software professional and a fitness freak together is not easy. After stressful work, I would go home, have breakfast and then hit the gym an hour later, workout till 9 pm and will have boiled chicken with salad. I would have whey with milk to call it a day.

TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:

Monday: Chest and Triceps. Abs in between sets

Flat Bench press5 sets x 5 reps
Incline Bench press3 sets x 10-12 reps
Dips3 sets x 10-12 reps
Close grip bench press5 sets x 5 reps
Skullcrushers3 sets x 10-12 reps
Tricep pushdown3 sets x 10-12 reps

Tuesday: Cardio and Power Yoga

Incline Treadmill            15-20 minutes
Suryanamaskar50-100
Cycling15-20 minutes

Wednesday: Shoulders and Abs

Military Press                5 sets x 5 reps
Arnold Press3 sets x 10-12 reps
Front Delt Raise3 sets x 10-12 reps
Cable Crunches5 sets x 15-20 reps
Decline Crunches3 sets x 15-20 reps
Side crunches200 reps

Thursday: Cardio and Swimming/Kickboxing

Elliptical machine         15 minutes
Swimming15 minutes
Kickboxing1 hour

Friday: Back and Biceps. Abs in between sets

Deadlift                        5 sets x 5 reps
Pull ups5 sets x 5 reps
Lat pulldown4 sets x 10-12 reps
T-bar rows4 sets x 10-12 reps
Incline curl3 sets x 10-12 reps
Barbell curl3 sets x 10-12 reps

Saturday: Rest

Sunday: Rest

DIET PLAN THAT GUIDED YOUR TRANSFORMATION

I banked on high protein and low carb diet. My typical plan:

MealTimeDuration
Meal 18amWhey, banana, milk, bread, omlett
Meal 211amApples, 4 egg whites
Meal 31pmRoti, brown rice, chicken, curd, dal
Meal 44pmSprouted beans, fruit plate
Meal 57pmDates, almonds, multivitamin, orange
Meal 68-9pmWhey protein, sweet potato
Meal 710pmBoiled chicken/fish with salad
Meal 811:30pmSkimmed milk

Supplements

ON Whey Protein on waking up and immediately after workout, Nitra flex Pre-workout drink, ON BCAA during workout, Multi-vitamins

SUGGESTION FOR FUTURE TRANSFORMERS

The person in the mirror is your competitor. You have to beat him everyday. It's your body, just screw it or make it! The success mantra is self-motivation, dedication, determination, self-discipline and hard work. To shine like a sun, burn like a sun - Dr. APJ Abdul Kalam sir

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