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45 kg 76 kg
20 8
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Nishant's journey from skinny to muscular

This is my journey to building muscles and developing my physique

WHY YOU DECIDED TO TRANSFORM?

I used to be skinny in my school days which I didn't like. Then me and my friend joined the gym. There we get to know that we are so weak then we decided to gain some strength and looking at other muscular guys in the gym inspired us.

HOW DID YOU ACCOMPLISH YOUR GOAL:

I went to the gym regularly and ate a clean diet along with getting 8 hours of sleep. Sleep is important to recovery as is believing in yourself.

TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:

Monday: Chest

Flat Bench Press5 sets x 5 reps
Incline Bench Press3 sets x 10-12 reps
Dips3 sets x 10-12 reps
Incline Fly3 sets x 12-15 reps
Cable Crossover3 sets x 12-15 reps

Tuesday: Back

Deadlift5 sets x 5 reps
Pull ups5 sets x 5 reps
T-bar row3 sets x 10-12 reps
Lat Pulldown3 sets x 10-12 reps
Wide grip pushdown3 sets x 12-15 reps

Wednesday: Rest

Thursday: Shoulders

Military Press5 sets x 5 reps
Standing Press5 sets x 5 reps
Arnold Press3 sets x 10-12 reps
Face Pulls3 sets x 12-15 reps
Reverse Pec Dec3 sets x 12-15 reps

Friday: Abs

Cable Crunch3 sets x 10-12 reps
Weighted Crunch3 sets x 10-12 reps
Decline Crunch3 sets x 15-20 reps
Leg Raises3 sets x 15-20 reps
Side Raises200 reps

Saturday: Legs

Squats5 sets x 5 reps
Leg Press5 sets x 5 reps
Reverse Lunges5 sets x 10-12 reps
Leg Curl3 sets x 12-15 reps
Leg Extension3 sets x 12-15 reps

Sunday : Rest

DIET PLAN THAT GUIDED YOUR TRANSFORMATION

MealTimeDescription
Meal 18am Oatmeal or Porridge
Meal 211amMixed sprout chat with apple
Meal 32pmDal, Roti, Vegetable, Curd
Meal 44pmRaw Paneer Sandwich 
Meal 57pmRoti, Dal, Soya
Meal 68pmWhey Protein Shake
Meal 710pmLow Fat curd, vegetables
Meal 812pmSalad, Toned milk

 

Supplements

Whey protein, Creatine

SUGGESTION FOR FUTURE TRANSFORMERS

You have to watch and cut carbohydrates properly for losing fat

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