Transformation 1 MIN READ Jul 25, 2015

Living with 6 packs – dream come true for Afraz

39/40 78kg > 67kg 27% > 13%

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 press 5 sets x 5 reps
Incline Bench press 3 sets x 10-12 reps
Dips 3 sets x 10-12 reps
Close grip bench press 5 sets x 5 reps
Skullcrushers 3 sets x 10-12 reps
Tricep pushdown 3 sets x 10-12 reps

Tuesday: Cardio and Power Yoga

Incline Treadmill             15-20 minutes
Suryanamaskar 50-100
Cycling 15-20 minutes

Wednesday: Shoulders and Abs

Military Press                 5 sets x 5 reps
Arnold Press 3 sets x 10-12 reps
Front Delt Raise 3 sets x 10-12 reps
Cable Crunches 5 sets x 15-20 reps
Decline Crunches 3 sets x 15-20 reps
Side crunches 200 reps

Thursday: Cardio and Swimming/Kickboxing

Elliptical machine          15 minutes
Swimming 15 minutes
Kickboxing 1 hour

Friday: Back and Biceps. Abs in between sets

Deadlift                         5 sets x 5 reps
Pull ups 5 sets x 5 reps
Lat pulldown 4 sets x 10-12 reps
T-bar rows 4 sets x 10-12 reps
Incline curl 3 sets x 10-12 reps
Barbell curl 3 sets x 10-12 reps

Saturday: Rest

Sunday: Rest


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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