Nitin
26 26
64 kg 56 kg
18% 14%
2
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Nitin's story of getting in shape again

Nitin left the gym for six months and realized that he had gained weight especially around his stomach. Instead of moaning over it, he decided to do something about it.

WHY YOU DECIDED TO TRANSFORM?

I have always been a lean fellow and frankly I had never been to a gym. But about six months back I realised that I had put on a lot of weight especially on my stomach. It started showing on my face as well. And since I am not that tall, a little extra fat is also shows.

HOW DID YOU ACCOMPLISH YOUR GOAL:

I started by going on a diet. I had completely gotten rid of carbohydrates and sugar, I even used to skip dinner and started having lot of fruits. It showed some results but I felt very weak. Then I read online that going for a diet is not the best way to get in shape. So I started having my regular diet and to my surprise all the fat that I had lost came back in no time. So I decided to join a gym. I fortunately got hold of a qualified trainer who understood my needs and developed a program for me. From that day going to a gym is an activity that I just have to do and it has not only reduced fat, but it has also improved my strength.

TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:

Monday: Chest

Running 20 minutes
Cardio15 minutes
Flat bench press4 X 10
Inclined bench press4 X 10
Declined bench press4 X 10
Machine pull over3 X 10
Hammer press3 X 10

Tuesday:Back/ Traps

Cycling20 minutes
Bent over row4 X 10
Deadlift4 X 10
Pullover4 X 10
Seated cable row4 X 10
Lat pull down4 X 10

Wednesday: Shoulder/ Abs

Cross trainer15 minutes
Cardio15 minutes
Military press behind back4 X 10
Machine chest press4 X 10
Dumbell lateral raise4 X 10
Weight plate front raise4 X 10
Side crunches4 X 20
Side bends4 X 15

Thursday: Rest

Friday: Biceps/ Tricpes/ Abs

Close grip bar curl4 X 10
Tricep push down4 X 10
EZ bar skull crusher4 X 10
Cable kick back4 X 10
Hammer curl4 X 10
EZ bar curl4 X 10
Wide grip curl4 X 10
Concentration curl4 X 10
Leg raises4 X 20
Leg throw3 X failure

Saturday: Legs

Weighted squats4 X 12
Quad extension4 X 12
Bulgarian squats4 X 12
Leg curls4 X 12
Stiff leg deadlift4 X 12
Calf raise machine4 X 20
Leg press4 X 15
Glute kick back4 X 15

 

DIET PLAN THAT GUIDED YOUR TRANSFORMATION

MealTimeDescription
Meal 17:30 AMGreen tea with apple
Meal 28:00 AMSprouts with fruits
Meal 310:00 AMBrown bread sandwich with green vegetables
Meal 412:00 PMMeal replacement
Meal 52:30 PM5 egg whites with fruits
Meal 66:30 PMBlack coffee with protein shake
Meal 79:00 PMPulses, vegetables with salad

 

Supplements

Musclebalze glutamine Muscleblaze Isolate whey protein Muscleblaze creatine Muscleblaze MB vite Vitamin Shoppe Fish Oil

SUGGESTION FOR FUTURE TRANSFORMERS

Don’t go for a diet. That is a very unhealthy way to look at getting into shape. It deprives your body from essential nutrients. Get into a physical activity that you enjoy and work on your diet. Once you do that, it’s just a matter of time when you will see results you want. Also don’t forget it’s all about consistency. Enjoy your workout.

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