Shantanu
25 28
59 kg 93 kg
11% 8%
2
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Shantanu added 34 kgs of muscle mass

Shantanu's transformation is an impressive story. He was a lean guy who was always bullied and laughed upon. He successfully added some muscle mass to his body.

WHY YOU DECIDED TO TRANSFORM?

Even though I had been thinking about it for a while but I decided it was time to make a change when I was tired of being bullied around.

HOW DID YOU ACCOMPLISH YOUR GOAL:

There are 3 pillars to success. Dedication, Determination & Discipline. I think you can achieve anything if you focus on these. I started focusing on all three as I knew I wanted to change the way I look.

TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:

Initially I followed routines I found online. Now I make my own routines & share.

Monday: Chest/ Triceps

Inclined chest bench press3 X 15
Barbell inclined dumbell fly3 X 15
Barbell bench press3 X 15
Cable crossover3 X 15
Parallel bar dips3 X 15
Machine tricpe extension3 X 15
Close grip bench press3 X 15
Tricep extension3 X 15
Skullcrusher3 X 15

Tuesday: Shoulder/ Calves

Alternate dumbell press3 X 15
Seated militarly press3 X 15
Behind the neck press3 X 15
Bent over lateral raise3 X 15
Barbell front raise3 X 15
Standing weight calf raise3 X 15
Seated calf raise3 X 15
Single leg calf raise3 X 15
Squatting calf raise3 X 15

Wednesday: Rest

Thursday:Back/Biceps

Wide grip chin ups3 X 15
Lat pull down3 X 15
Seated rowing3 X 15
Inclined dumbell pullover3 X 15
Chin ups3 X 15
Preacher curl3 X 15
Dumbell curl3 X 15
Single arm concentration3 X 15

Friday: Legs

Dumbell squats3 X 15
Leg extension3 X 15
Leg press3 X 15
Leg curl3 X 15
Seated calf raise3 X 15
One leg calf raise3 X 15
Seated calf raise3 X 15

 

DIET PLAN THAT GUIDED YOUR TRANSFORMATION

I started with 9 meals a day with a meal every 2 hours, either liquid or solid. Initially I was bent only on eggs, milk & bananas but over time I changed the diet to one that suits me. Now I eat 6-7 times a day.

Supplements

I used supplements as an essential part of my macro. Protein: Muscleblaze Whey Protein Pre workouts: (Superpump, Neurocore, Scream, Pre Gym, High Volume) Intra Workout: (Xtend, Amino Recovery), Multivitamins (Nutri 100, Now Adam, Uni-VIte), NOW BCAA (Now BCAA) NOW glutamine Universal creatine

SUGGESTION FOR FUTURE TRANSFORMERS

Stop giving up. Start eating. Working out alone does not build muscle, working out doesn’t mean you will lose fat. Diet is the key.

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