Ritnesh
23 26
56 kg 73 kg
11% 8%
2
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Ritnesh's beastly transformation

From being someone who was skinny and literally no muscles, Ritnesh transformed himself and turned himself into a beast

WHY YOU DECIDED TO TRANSFORM?

Looking myself in the mirror, skinny arms, no chest visible shoulder blades all defined me as WEAK. I used to see guys, with big arms, lifting more than their respective body weight. I used to see them and think they have good genetics, They are born that way and "Not everyone is created the same". One day, while watching videos on internet, I saw some bodybuilding videos, that motivated me to change myself. I realized that hard work can change the genetics. Hard work can change things, and the way I am.

HOW DID YOU ACCOMPLISH YOUR GOAL:

I joined a nearby gym and started working out. At the start, I was not able to lift even a 5kg dumbbell or do one pull-up, let alone doing Body-weight pushups. I had to take help to do pull-ups, but I kept thinking "I can do it".After some time I felt improvement as my arms were getting bigger, shoulders were broader and my chest began to develop. I decided to take Protein and Creatine supplement. I was not very careful about my diet I was eating potato’s, eggs , roti , pulses , trans fat(cholla bhatura) , ice creams etc. I became an animal. I felt some improvement but again something was missing I was so disappointing with myself, as I was putting my all efforts and money into it and I was not there where I wanted to be. I was so passionate about my physique that there was a hope in my heart that I can still make it. Then I started reading about diet and changed my intake. I noticed that bodybuilding is about 70% diet and 30% workout

TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:

Monday: Chest/ Triceps/Abs

Inclined chest bench press 4 X 12
Barbell inclined dumbell fly4 X 12
Barbell bench press3 X 12
Cable crossover3 X 12
Parallel bar dips3 X 12
Triceps pull down3 X 12
Bench dips3 X 12
Crunches3 X 20
Oblique crunches3 X 20

Tuesday: Shoulder/ Traps/ Calves

Arnold dumbell press4 X 12
Side lateral raise3 X 12
One arm dumbell front raise3 X 12
Reverse peck deck3 X 12
Upright rowns with dumbell3 X 12
Dumbell shrugs4 X 20
Back grip barbell shrug3 X 20
Standing calf raise2 X 20
Leg press calf raise3 X 20

Wednesday: Rest

Thursday: Back/ Biceps

Chin ups4 X 12
Lat pull down3 X 12
One arm dumbell row3 X 12
Seated cable rows3 X 12
Dumbell pullover3 X 12
Barbell curl4 X 12
Inclined dumbell curl3 X 12
EZ bar curl3 X 12

Friday: Legs/Calves

Free squats2 X 20
Barbell squats3 X 12
Leg extension3 X 12
Leg press3 X 12
Romanian deadlift3 X 12
Lunges3 X 20
Standing calf raise3 X 20
Sitting calf raise3 X 20

Saturday: Rest

Sunday: Rest

 

DIET PLAN THAT GUIDED YOUR TRANSFORMATION

My body metabolism is fast means I need to feed myself after every couple of hours and my goal was to gain lean muscle mass without fat, I decided to start my day with high carbohydrates meal and end high protein meal also I do change in my diet plan 

MealTimeDescription
Meal 18:30 AMHigh Calories Shake( 2 Banana’s, one bunch of oats, milk , smoothies , lean mass gainer)
Meal 210:45 AMOmelet 3 eggs(2 yolk) + 1 small bowl oat meal + dry fruits
Meal 312:30 PM100 gms sweet potato
Meal 42:30 PM2-3 chapati with green vegetable/daal + curd
Meal 54:45 PM(Preworkout)Brown bread with peanut butter + one Coffee
Meal 66:00 PM(Postworkout)lean mass gainer + 5 gm creatine + water/coconut water (After 15-20 minutes : 4-5 white eggs + 1 glass orange juice 
Meal 78:45 PMChicken breast with green salad(brocolli, cucumber and all)

 

Supplements

Muscletech Premium whey ON creatine ON BCAA GASPARI Glutamine Vitamin Shoppe Ultimate Man Healthaid Omega 3 Healthviva Glucosamine GNC Yohimbe

SUGGESTION FOR FUTURE TRANSFORMERS

Believe in yourself. Be motivated. Stay positive. Work hard and don’t give up

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