The Ultimate Fitness And Fat Loss Transformation Story Of Garry Singh

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With a whopping 16% Fat Loss and amazing Muscle Building, Garry Singh's Fat Loss Transformation Story is a true inspiration for all.

Motivation to lose fat and transform

By profession, I am Software Engineer and during whole day setting in front of a computer is part of my job actually. One day I came across to a Blog related to "Search: Christian Bale's Body Transformation" that he did for Movie "Dark Knight Rises" this was a quite old blog. Then I expanded my search more about fitness and fat loss transformations. These links were enough to make inspire someone like me. So that's how I started it. I read about 1000s of blogs about diet and supplementation for getting bulk and lean both. I trained twice a day splitting cardio and weight training sessions.


Eating habits and lifestyle before fat loss transformation

I had an alcoholic lifestyle and I used to eat a lot of junk food. I would say my eating habits were quite terrible. But, my willpower to transform was very strong and that is when I began my Ultimate Fitness and Fat Loss Transformation Journey.


Exercise routine (Fat Loss & Muscle Building)


Weight Training - Evening Routine


Monday : Chest & Biceps

  • Barbell Bench Press / 4 sets / 12 reps
  • Dumbbell Bench Press / 4 sets / 12 reps
  • Machine Flye / 4 sets / 12 reps
  • Seated Dumbbell Biceps Curl / 4 sets / 12 reps
  • Dumbbell Hammer Curl / 4 sets / 12 reps
  • Barbell Biceps Curl / 4 sets / 12 reps


Tuesday : Back

  • General Pullup / 4 sets / 12 reps
  • Chest-Supported Dumbbell Row / 4 sets / 12 reps
  • Reverse-Grip Pulldown / 4 sets / 12 reps
  • Single-Arm Neutral-Grip Dumbbell Row / 4 sets / 12 reps
  • EZ-bar Pullover / 4 sets / 12 reps


Wednesday : Legs

  • Barbell Squat / 4 sets / 12 reps
  • Leg Press / 4 sets / 12 reps
  • Goblet Squat / 4 sets / 12 reps
  • Leg Extension / 4 sets / 12 reps
  • Lying Leg Curl / 4 sets / 12 reps

Thursday : Shoulders & Triceps

  • Overhead Dumbbell Press / 4 sets / 12 reps
  • Dumbbell Lateral Raise / 4 sets / 12 reps
  • Machine Rear Delt Flye / 4 sets / 12 reps
  • Barbell Bench Press / 4 sets / 12 reps
  • Weighted Dip / 4 sets / 12 reps


Friday : Chest & Biceps

  • Barbell Bench Press / 4 sets / 12 reps
  • Dumbbell Bench Press / 4 sets / 12 reps
  • Machine Flye / 4 sets / 12 reps
  • Seated Dumbbell Biceps Curl / 4 sets / 12 reps
  • Dumbbell Hammer Curl / 4 sets / 12 reps
  • Barbell Biceps Curl / 4 sets / 12 reps


Saturday : Legs

  • Barbell Squat / 4 sets / 12 reps
  • Leg Press / 4 sets / 12 reps
  • Goblet Squat / 4 sets / 12 reps
  • Leg Extension / 4 sets / 12 reps
  • Lying Leg Curl / 4 sets / 12 reps



ABS Workout Plan (Repeated whole week) Early Morning Routine


Hanging Leg Raise
1-4 sets of 8-12 reps

Cable Crunch
1-4 sets of 8-12 reps

Reverse Crunch
1-4 sets of 8-12 reps

Dumbbell Side Bend
1-4 sets of 8-12 reps 

Oblique Crunches
1-4 sets of 8-12 reps 

Decline Oblique Crunch
1-4 sets of 8-12 reps 

 

Diet and Supplements (Fat Loss & Muscle Building)
 

Diet Chart

  • Morning: 2 Brown Bread slices with 4 egg whites (Pre Workout) and 4 Egg whites as post workout meal
  • Lunch: Boiled Chicken 250g / Soy (Tofu) / Brown Rice
  • Snacks: Broccoli / Salad / (Added with 10 Almonds + 20 grams Walnuts)
  • Dinner: Boiled Chicken 250g / Soy (Tofu)  / Brown Rice


Supplements

There are many online stores and platforms from where you can purchase genuine supplements. I personally purchased all my products from HealthKart.com

  1. Fat Burner (Caffeine Added): This helped me a lot during transformation.
  2. Whey Protein: Twice a day post-workout 
  3. BCAA: During workouts 


Weight and Fat %  
 

BeforeAfter
Weight: 75 kgsWeight 62 Kgs
Fat: 23%Fat: 7%

 

Were there any roadblocks/difficulties in achieving the desired results

Training twice a day becomes more difficult when you are in a calorie deficit situation, especially during the cardio session in morning. I had added FAT BURNERS (200mg caffeine) to make my workout more intense and divided my workout into the morning (cardio) and evening (weight training) shifts to prevent muscle loss.


What advice you would like to give to others aspiring to lose fat & weight to get fit

I still hear some people do weight training and cardio at the same time and even they mix it up. That might not be helpful in my personal opinion. You may even lose some muscle as well during this time and our main goal is to save the muscle and burn fat, not lose muscle. Also, do not over-train as you are on a caloric deficit. 


 Also, I never took any single product from any gym trainer. My advice is to do some research before you buy any supplement. This helps you stay fit with the right supplementation and prevents you from purchasing fake or unwanted supplements from possibly untrusted sources. 

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