Shanu
22 23
90 kg 65 kg
40 20
Shanu transformed into a lean machine
It all started with a dream. The dream to carry six pack fuelled with determination, discipline and hard work. Compete with yourself and be patient and focused, No one can stop you reach your goal the way I reached mine.
WHY YOU DECIDED TO TRANSFORM?
It was my dream to present myself to my brother with a six packs on his marriage . I wanted to be fit & healthy and had a passion to transfer myself against all odds from obese couch potato to 6 pack hunk. Moreover, its fun to wear confidence, not a T-shirt on a hot summer day. I believe it's my only one life, and I have to make the most of it.
HOW DID YOU ACCOMPLISH YOUR GOAL:
It was sheer will power, determination, discipline and hard work. I followed strict diet plan coupled with customized workout program, Drank litres and litres of water and took extra care to ensure that my body has all the nutrition it needs after hard workout.
HOW DID YOU ACHIEVE YOUR TRANSFORMATION?
TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:
| Day 1 : Chest and Abs | |
|---|---|
Flat Bench Press 5 sets of 4 reps | |
Incline Bench Press 4 sets of 4 reps | |
Decline Bench Press 4 sets of 4 reps | |
Chest Fly 3 sets of 3 reps | |
Dumbell Flat Bench 4 sets of 3 reps | |
Leg Raises 5 sets of 50 reps | |
Crunches 4 sets of 50 reps |
| Day 2 : Back, Shoulders and Abs | |
|---|---|
Push ups and Chin ups 3 sets of 12 reps | |
Front Pully 4 sets of 15 reps | |
Back Pully 4 sets of 15 reps | |
T-bar Row 4 sets of 10 reps | |
Dumbell Pullover 3 sets of 8 reps | |
Shoulder Dumbell Press 4 sets of 10 reps | |
Front Raise 4 sets of 12 reps | |
Leg Raise with Decline Crunches 4 sets of 50 reps |
| Day 3 : Cardio | |
|---|---|
Running | |
Swimming | |
Cycling |
| Day 4 : Arms and Abs | |
|---|---|
EZ-Bar Curl 4 sets of 15 reps | |
One Arm Dumbell Curl 4 sets of 15 reps | |
Concentration Curl 4 sets of 12 reps | |
Triceps Extension 4 sets of 12 reps | |
Dumbell Kickback 4 sets of 12 reps | |
Unilateral dumbell extension 4 sets of 12 reps | |
Two hand dumbell extension 4 sets of 15 reps |
| Day 5 : Chest and Legs | |
|---|---|
Free Squats 4 sets of 40 reps | |
Back Squat 4 sets of 30 reps | |
Leg Extension 4 sets of 15 reps | |
Lunges 4 sets of 20 reps | |
Pushups 4 sets of 50 reps | |
Dumbell Bench Press 4 sets of 50 reps |
| Day 6 : Rest |
|---|
| Day 7 : Rest |
|---|
DIET PLAN THAT GUIDED YOUR TRANSFORMATION
| Meal Name: | Time: | Description: |
| 1 | 9am | 1 bowl eggs, Green tea and brown bread |
| 2 | 12pm | Brown Rice, Eggs, Milk |
| 3 | 3pm | Roti, Apple, Eggs, Soya, Paneer |
| 4 | 8pm | Protein Shake, Fat burner and Multivitamin |
| 5 | 11pm | 1 bowl egg, 1 bowl chicken, Brown bread and Sprouts |
Other Supplements
GAT Nitraflex Preworkout
SUGGESTION FOR FUTURE TRANSFORMERS
Never give up focus on your dream because one day your signature be like an a autograph.
Submit your transformation story and motivate other people to change their life.
SUBMIT YOUR STORY
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