Shreyas
18 20
96 kg 71 kg
35% 7%
4
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Shreyas traded fat for muscle

Shreya's suffered from asthma and high levels of LDL as well. He overcame these challenges and transformed himself to improve on his overall health.

WHY YOU DECIDED TO TRANSFORM?

The one simple reason I decided to transform is because of my health issues. I used to suffer from mild asthma as well as high levels of LDL. The doctor warned me of blood pressure levels at a younger age. I used to be a football as well as a cricket player for my college team, but my case clearly shows that weight training is more important than any form or cardio for overall health.

HOW DID YOU ACCOMPLISH YOUR GOAL:

My formula was very simple. You should control your fitness and don’t let fitness control your life. So all I did was reduce the percentage of junk I ate and increase the nutritional dense food I ate.

TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:

Initially I used to follow a useless training routine recommended by a trainer one muscle group per day and lift light weights for higher reps.

As a beginner you should always train with compound movements and give your body enough rest so that it recovers before the next workout. Even though I am certified trainer now, I started learning about programming a long back.

I didn't change my rep range while dieting/cutting. I always kept it between 6-10 reps.

I followed a push/pull/legs/rest/repeat program.

Day 1: Chest-shoulders and triceps
Day 2: Back and biceps
Day 3: Legs (quad dominant)
Day4: Rest
Day 5:  Repeat day 1
Day 6: Repeat day 2
Day 7:Legs (Hamstring dominant)

DIET PLAN THAT GUIDED YOUR TRANSFORMATION

I didn't follow a particular diet because the diet plans that your favorite bodybuilders recommend. They won't work for you because they use 'Special supplements' also known as steroids. Hence I had to do my research. I followed a diet where I consumed maintenance calories. As a beginner if you keep your calories at maintenance and perform weight training and little bit of cardio, you will build muscle as well as burn fat.

 

I consumed 1g of protein per pound of bodyweight, 0.4g of fat per pound and remaining calories from carbohydrates. As I said earlier 90% of my diet consisted of nutritional dense food

Supplements

Whey protein Creatine Fish Oil Yohimbe HCL BCAA

SUGGESTION FOR FUTURE TRANSFORMERS

My simple suggestion for future transformers is very simple. Set a goal and head in that direction. Trust people who give you facts. Your favourite bodybuilders might have great physiques but they don't tell you what enhances their physiques. So do the best with your physique. I am a normal guy just like you who set a goal and followed it. Trying to lose those extra pounds of body fat isn't fun, even more difficult when you intend to maintain your muscle mass but if you can adopt these five simple strategies, you'll be on the right track to making lifestyle changes that'll have a permanent effect on your life.

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