Sumit
23 23
65 kg 68 kg
10% 5%
4
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Sumit getting ripped

They say when you have a goal in mind and dedication to support it, there is nothing that is impossible. Sumit's three month transformation is a testimony to that.

WHY YOU DECIDED TO TRANSFORM?

Whenever I would visit body building portals, I would come across these ripped individuals with six packs and cuts. I would get fascinated just to look at them. I would read their stories to know how did they achieve that. One fine day I decided that I wanted to be one of those individuals. I knew it would require hardwork and dedication but I was prepared to give it everything.

HOW DID YOU ACCOMPLISH YOUR GOAL:

At the time, most of my friends were active. They lifted weights, wrestled. I had a great support system, but lacked nutrition knowledge. I learned how a body functions, got a better understanding of my body through research. Although it was the toughest time ever, I stuck through it each day by looking at inspirational physiques and knowing that someday I could be like that. I adapted my body to a new healthy and muscular lifestyle.

TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:

Monday: Chest

Push up wide4 X 15
Flat bench press4 x 12
Inclined bench press4 X 12
Dumbell fly4 X 12
Cable cross4 x 12
Pull over4 X 12

Tuesday: Back/Biceps

Lat pulldown4 X 12
T-Bar4 X 12
Dead lift4 X 12
Seated rowing4 X 12
One arm concentration4 X 12
Alternate dumbell curl4 X 12
Preacher4 X 12
Hammer curl4 X 12

Wednesday: Triceps/ Shoulder

One arm dumbell raise4 X 12
Dumbell press4 X 12
Lateral raise4 X 12
Military press4 X 12
Close grip bench press4 X 12
Skull crushers4 X 12
Lying grip tricpe extension4 X 12
Parallel bar dip4 X 12

Thursday: Rest

Friday: Legs

Weighted Squats4 X 12
Leg extension4 X 12
Leg press4 X 12
Walking lunges4 X 12
Calf raise4 X 12
Seated calf raise4 X 12

Saturday: Repeat of Monday

Sunday: Rest

DIET PLAN THAT GUIDED YOUR TRANSFORMATION

MealTimeDescription
Meal 110:00 AMEgg whites and 1 apple
Meal 212:00 PMWhey protein
Meal 32:00 PMChicken sandwich and almonds
Meal 44:30 PMChicken breast with salad
Meal 56:30 PMWhey protein
Meal 69:00 PMTuna,Peanuts and Almonds

high protein and low carb diet!

no salt no sugars

Fruits and veggies

boiled chicken

Supplements

Protein Bcaa's L-arginine L-carnitine

SUGGESTION FOR FUTURE TRANSFORMERS

See yourself in the mirror and decide what you want to be have faith in yourself and start training!

Submit your transformation story and motivate other people to change their life.
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