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 fly | 4 X 12 |
| Barbell bench press | 3 X 12 |
| Cable crossover | 3 X 12 |
| Parallel bar dips | 3 X 12 |
| Triceps pull down | 3 X 12 |
| Bench dips | 3 X 12 |
| Crunches | 3 X 20 |
| Oblique crunches | 3 X 20 |
Tuesday: Shoulder/ Traps/ Calves
| Arnold dumbell press | 4 X 12 |
| Side lateral raise | 3 X 12 |
| One arm dumbell front raise | 3 X 12 |
| Reverse peck deck | 3 X 12 |
| Upright rowns with dumbell | 3 X 12 |
| Dumbell shrugs | 4 X 20 |
| Back grip barbell shrug | 3 X 20 |
| Standing calf raise | 2 X 20 |
| Leg press calf raise | 3 X 20 |
Wednesday: Rest
Thursday: Back/ Biceps
| Chin ups | 4 X 12 |
| Lat pull down | 3 X 12 |
| One arm dumbell row | 3 X 12 |
| Seated cable rows | 3 X 12 |
| Dumbell pullover | 3 X 12 |
| Barbell curl | 4 X 12 |
| Inclined dumbell curl | 3 X 12 |
| EZ bar curl | 3 X 12 |
Friday: Legs/Calves
| Free squats | 2 X 20 |
| Barbell squats | 3 X 12 |
| Leg extension | 3 X 12 |
| Leg press | 3 X 12 |
| Romanian deadlift | 3 X 12 |
| Lunges | 3 X 20 |
| Standing calf raise | 3 X 20 |
| Sitting calf raise | 3 X 20 |
Saturday: Rest
Sunday: Rest
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
