Brugesh
26 27
73 kg 59 kg
26% 12%
Shredded fat to get his six packs in a year
Brugesh's journey from fat to fit is an inspiration for all those who dream to have a trimmed and toned body.
WHY YOU DECIDED TO TRANSFORM?
When I saw myself in the mirror, I used to cry. I always wanted a lean body, so there came a time when I decided to do something about it.
HOW DID YOU ACCOMPLISH YOUR GOAL:
When I first started my weight-loss journey, my trainer told me to do an hour of cardio. I did additional bodyweight exercises. I started with portion control and cut out whole pizzas and cheese breads. I quit drinking carbonated drinks, eating junk food and sweets.
HOW DID YOU ACHIEVE YOUR TRANSFORMATION?
TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:
| Day 1 : Upper Body | |
|---|---|
Free squats+Leg extension+Weighted squats+Deadlift+Shoulder press+Front raise+Side raise+Bent lateral raise+Upright rowing 4 sets of 14 reps |
| Day 2 : Upper Body | |
|---|---|
Push ups+Flat bench press+Inclined bench press+ Dumbell fly+Pullover+Pully push down+Tricep dip+Dumbell kick back 3 sets of 15 reps |
| Day 3 : Lower Body | |
|---|---|
Chin ups+Barbell bent row+ Lat pul down+Seated rowing+Reverse fly+Dumbell curl+Barbell curl+Preacher curl+ Reverse curl 4 sets of 15 reps |
| Day 4 : Upper Body | |
|---|---|
Free squats+Leg extension+Weighted squats+Deadlift+Shoulder press+Front raise+Side raise+Bent lateral raise+Upright rowing 4 sets of 14 reps |
| Day 5 : Upper Body | |
|---|---|
Push ups+Flat bench press+Inclined bench press+ Dumbell fly+Pullover+Pully push down+Tricep dip+Dumbell kick back 3 sets of 15 reps |
| Day 6 : Lower Body | |
|---|---|
Chin ups+Barbell bent row+ Lat pul down+Seated rowing+Reverse fly+Dumbell curl+Barbell curl+Preacher curl+ Reverse curl 4 sets of 15 reps |
| Day 7 : Rest |
|---|
DIET PLAN THAT GUIDED YOUR TRANSFORMATION
| Meal Name: | Time: | Description: |
| Meal 1 | 7:30 A.M | Egg whites |
| Meal 2 | 9:30 A.M | Sprouts |
| Meal 3 | 11:30 A.M | Chicken breast with brown rice |
| Meal 4 | 2:30 P.M | Meal Replacement |
| Meal 5 | 4:30 P.M | Sweet potato |
| Meal 6 | 6:30 P.M | Bowl of salad |
| Meal 7 | 9:30 P.M | Bowl of pulses |
WHAT CHALLENGES DID YOU FACE ?
My biggest challenge was consistency.
HOW DID YOU OVERCOME THESE CHALLENGES ?
Motivation and dedication kept me going.
SUGGESTION FOR FUTURE TRANSFORMERS
Just stay true to yourself.
Submit your transformation story and motivate other people to change their life.
SUBMIT YOUR STORY
LEAVE A COMMENT