Manish
28 30
89 kg 75 kg
19% 11%
2
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Manish wanted his friends to look upto him

Manish's journey began when some his friends made fun of him. He decided that he would change the way people look at him. A couple of years later, people followed him.

WHY YOU DECIDED TO TRANSFORM?

2012 new years; there was a party at my house where all my friends and family were present. Suddenly they started discussing fitness and I was made fun of. Everybody started commenting on how I had piled on weight within a matter of 6 months. While it was fun for them but I felt so hurt but I could not really share this emotion with anyone. So at that time I decided to transform myself. Today it is 2015. Now they follow me.

HOW DID YOU ACCOMPLISH YOUR GOAL:

I became passionate towards fitness. I needed to transform myself at any cost so compromised with my junk food and start eating fat free high protein diet. This was the biggest change in my lifestyle.

TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:

It’s been two years now and I have enough knowledge so I make my own workout plan and I change it every 6th week. Every morning my day starts with 45 minutes cross trainer workout and in evening I go to gym for 60-75 minutes purely for muscle building.

Monday: Back and Biceps

Warm up chin ups3 X 15
Lat pull down4 X 15
Seated rows4 X 15
Bent row4 X 15
Barbell curl4 X 15
Dumbell curl4 X 15
Preacher curl4 X 15
Wrist Curl4 X 15

Tuesday: Shoulder/ Legs

Squats4 X 15
Half squats4 X 15
Leg Press4 X 15
Leg Extension4 X 15
Seated military press3 X 15
Dumbell press3 X 15
Arnold raise3 X 15
Shrugs3 X 15

Wednesday:Chest/ Triceps

Flat bench press4 X 15
Inclined bench press3 X 15
Dumbell fly3 X 15
Cable cross3 X 15
EZ bar triceps3 X 15
Triceps pull down3 X 15
Dumbell kick back3 X 15
Dumbel tricep extension3 X 15

Thursday: Repeat of Monday

Friday: Repeat of Tuesday

Saturday: Repeat of Wednesday

DIET PLAN THAT GUIDED YOUR TRANSFORMATION

MealTime Description
Meal 16:00 AM½ spoon L-carnitine and Arbutrol
Meal 29:15 AMPost stomach workout: 1 scoop protein, ½ scoop casein, 5 gm BCAA and 400 ml coconut water
Meal 310:15 AM6 eggs(5 egg white + 1 whole egg), 1 brown bread, 1 tbsp honey, 1 cup green tea, 1 gm CLA
Meal 412:30 PMLess fat yogurt, 1 tbsp honey, 7 walnuts
Meal 52:30 PM½ tbsp. L-carnitine
Meal 62:45 PMCanned tuna, 2 slice brown bread, green salad, 1 gm CLA
Meal 74:15 PM½ apple, mixed nuts
Meal 86:30 PM1 scoop pre workout, 1 gm arbutrol and 500 ml water
Meal 98:30 PM1 scoop protein, ½ scoop casein, 5 gm BCAA, 5 gm Glutamine
Meal 109:00 PM250 gm chicken breast, green salad, 1 gm CLA , 1 gm omega 3
Meal 1110:00 PM1 scoop casein, 5 gm glutamine

 

Supplements

First couple of months I had not taken any of the supplements as I did not have any knowledge, but then I consulted one of my friends who suggested me basic supplements. I started taking whey protein and glutamine only. After about a year I upgraded my stack. A year back I was taking below mention stack. Hydro whey protein Assault pre workout Glutamine Carnatine & CLA

SUGGESTION FOR FUTURE TRANSFORMERS

“Health is Wealth”, People should be concerned about their fitness and if they don’t then they might face consequences. Fitness is not about showing off muscles to people, it’s about getting disciplined, about increasing your confidence level. It changes the way you think.

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