Shantanu
25 28
59 kg 93 kg
11% 8%
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 press | 3 X 15 |
| Barbell inclined dumbell fly | 3 X 15 |
| Barbell bench press | 3 X 15 |
| Cable crossover | 3 X 15 |
| Parallel bar dips | 3 X 15 |
| Machine tricpe extension | 3 X 15 |
| Close grip bench press | 3 X 15 |
| Tricep extension | 3 X 15 |
| Skullcrusher | 3 X 15 |
Tuesday: Shoulder/ Calves
| Alternate dumbell press | 3 X 15 |
| Seated militarly press | 3 X 15 |
| Behind the neck press | 3 X 15 |
| Bent over lateral raise | 3 X 15 |
| Barbell front raise | 3 X 15 |
| Standing weight calf raise | 3 X 15 |
| Seated calf raise | 3 X 15 |
| Single leg calf raise | 3 X 15 |
| Squatting calf raise | 3 X 15 |
Wednesday: Rest
Thursday:Back/Biceps
| Wide grip chin ups | 3 X 15 |
| Lat pull down | 3 X 15 |
| Seated rowing | 3 X 15 |
| Inclined dumbell pullover | 3 X 15 |
| Chin ups | 3 X 15 |
| Preacher curl | 3 X 15 |
| Dumbell curl | 3 X 15 |
| Single arm concentration | 3 X 15 |
Friday: Legs
| Dumbell squats | 3 X 15 |
| Leg extension | 3 X 15 |
| Leg press | 3 X 15 |
| Leg curl | 3 X 15 |
| Seated calf raise | 3 X 15 |
| One leg calf raise | 3 X 15 |
| Seated calf raise | 3 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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