19 23
46 kg 59 kg
12% 10%
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Mohit wanted to change the way people look at him

Mohit wanted to change the way people look at him. From being someone who was always bullied, he became someone people would want to follow. People started following him for motivation.


I was a skinny guy bullied by everyone. I was the shortest and the skinniest guy in my class and I hated this fact. People would ask me "which school do you go to?" in college. I knew I was underweight. My relatives would say “why don’t you eat something?" I always felt embarrassed knowing I’m the weakest in the family of healthy people. I was lazy, my eating habits were poor. I ate less than my 14 year old nephew. Deep inside, I was stressed and nervous.


It was hightime, my teenage years were over. I was a college student and tired of being bullied. Everyone was growing, doing something nice in their life. I was still the same. Everyone was growing and I was the one who was still being scolded for skipping my meals. Moreover I was getting prone to diseases, regular headaches,stomachaches and fever due to not eating enough . I was a good cricket player but had no stamina. So getting healthy became a priority


When you grow, the requirements of your body changes. So does the training. I change my training regimen in 4-6 months. Since I want to be bigger and I am much of a powerlifting guy than bodybuilding, so I focus on strength more than definition. Here I am posting my current training regimen that will last till May 15th. I will change after that.


Push ups3 X 30
Flat bench press6 X 8
Inclined bench press3 X 8
Declined bench press2 X 10
Close grip bench press2 X 10
Tricep pulldown2 X 10
Shoulder press2 X 10
Dumbell lateral raise2 X 10
Weighted push ups(30 kgs)3 X failure

Tuesday: Rest


Wide grip pull ups3 X failure
Deadlift6 X 6
Wide grip lat pulldown2 X 10
T Bar rows3 X 10
One arm dumbell rows2 X 10
Hammer curl3 X 10
Preacher curl3 X 10
Weighted wide grip pull up3 X failure


Bodyweight abdominal crunch3 X failure
Weighted abdominal crunches3 X 12
Russian twist with medicine ball3 X 12
Woodchopper3 X 12
Hanging weighted leg raise3 X 12
Windshield wipers3 X 10
Lying down leg raise3 X 10
Cardio20 minutes
Split pace running3 minutes



Bodyweight squats3 X 25
Weighted squats6 X 10
Front squats3 X 10
Leg extension2 X 12
Jefferson squats3 X 10
Calf raise on hack squat machine3 X 12
Walking lunges3 X 10



Initially, when I joined the gym, I had no knowledge of what to eat, when to eat and how to eat. I would eat anything that I thought would make me fat. That was a wromg approach. Being fat is not the solution. I then became dependant on the gym owner and trainer. They gave me a diet chart that I followed for a week or two but that was too hard to follow. I mean who can eat 7-8 big meals a day. Moreover that was the diet schedule that they gave to anyone, any age, weight, no matter what.

So I decided to do my own research and eat according to me. I started gaining knowledge and Internet was a great help. I then came to know I am an ectomorph. That was a sad moment but I decided, no matter what, I have to do this. There began the real story. I started eating according to my body and my diet has changed many a times since then. I am writing current diet.

Meal 110:00 AM

300ml milk+1scoop whey+1 apple

Meal 212:00 PM

2chapati+1bowl veggies+1banana shake+50g soya chunks+multivitamin+1 cap fishoil 

Meal 32:30 PM

1 bowl curd+1banana+a handful of nuts.

Meal 44:30 PM1 plate rice pulao(rice+peas+broccoli+soya chunks)+ 1 plate salad + 1 cap fishoil.
Meal  56:30 PM

Home made mass gainer (2 bananas+300ml double toned milk+1 scoop whey+1scoop ice cream+1 spoon peanut butter+5-6 cashews) (occasionally I add oats).

Meal 68:30 PM1 plate salad+1 bowl sprouted beans or any dal+50g cooked soya chunks
Meal 710:00 PM300 ml milk before sleeping



Pre-Workout : Never purchased a pre-workout supplement. Eat a good pre workout meal 60-75 mins prior to your workout and that will do the wonders. If you still need assistance, add some pomegranate, beetroot and vitamin C tablet with some black coffee for a brilliant pump and energy. Intra workout : Never used much of intra workout supplements but there was a great offer on BCAA’s on HK once, so gave it a try and bought Scivation Xtend. That increased my endurance between sets to keep going. Post Workout : ON 100% whey protein, gold standard Scivation Whey BSN Syntha 6 Nutrex Muscle Infusion Black Ultimate Nutrition Creatine


It’s your body that stays with you till your last breath. Keep it healthy and fit. Eat right. I am constantly questioned, why I lift too heavy according to my body, why do I want to be so strong and I tell them what I heard in a power lifting video, "The greatest respect you can ever earn, is self respect" and this is why, I do, what I do. Transforming your body will also transform your mind, your soul. You will get inner peace. You will be filled with positivity and negativity will start leaving your body. You must be disciplined, consistent and work hard. Giving up should never be an option.

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