22 24
85 kg 75 kg
25 10
6
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Shaibaz transformed to live his dream

Eat clean, Eat healthy and you too can achieve your dream physique

WHY YOU DECIDED TO TRANSFORM?

I love to be fit as the feeling of being fit gives me a lot of happiness

HOW DID YOU ACCOMPLISH YOUR GOAL:

Diet makes up a lot about this. Just eat right, train hard and be consistent.

TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:

I generally achieved my goal by following old school workouts, training one body part on a single day and completely destroying it

Monday- Chest

Flat Bench press3 sets x 10 reps
Incline Dumbell bench press3 sets x 10 reps
Decline Dumbell bench press3 sets x 10 reps
Incline Fly3 sets x 10 reps
Decline Fly3 sets x 10 reps

Tuesday- Back

Pull ups3 sets x 10 reps
T-bar Row              3 sets x 10 reps
Lat Pulldown3 sets x 10 reps
Reverse Pulldown3 sets x 10 reps
Deadlift                         3 sets x 10 reps

Wednesday- Shoulders

Standing overhead press3 sets x 10 reps
Military Press3 sets x 10 reps
Arnold Press3 sets x 10 reps
Face pull3 sets x 10 reps
Rear Delt Fly3 sets x 10 reps

Thursday- Legs

Squats3 sets x 10 reps
Lunges                       3 sets x 10 reps
Leg Press3 sets x 10 reps
Leg Curl3 sets x 10 reps
Leg Extension             3 sets x 10 reps

Friday- Arms

Barbell Curl3 sets x 10 reps
Alternate Hammer Curl 3 sets x 10 reps
Preacher Curl3 sets x 10 reps
Tricep Extension3 sets x 10 reps
Tricep pressdown3 sets x 10 reps

Saturday/Sunday- Rest

DIET PLAN THAT GUIDED YOUR TRANSFORMATION

MealTimeDescription
Meal 18am Egg whites, Oatmeal, Peanut Butter
Meal 211pmChicken breast, sweet potato
Meal 32pmProtein bar, Oats
Meal 44pmWhey protein, Fruit juice
Meal 56pmChicken, rice, vegetables
Meal 68pmRoti, Mutton or Fish
Meal 710pmChicken, Whey protein
Meal 812pmEgg whites

Supplements

ON whey gold standard, ON creatine, fish oil, ON multivitamin

SUGGESTION FOR FUTURE TRANSFORMERS

Always have the hunger to grow more and the thirst to learn something new

Submit your transformation story and motivate other people to change their life.
SUBMIT YOUR STORY

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