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Championing Health: Jairaj’s Journey to a Fitter Self

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1) Why did you decide to transform?

To increase my general fitness and well-being, I decided to transform. In addition to feeling lethargic and lacking in energy, I was conscious about how I looked. Beyond improving my life, I also wanted to inspire others by making positive changes.

2) How did you accomplish your goals?

I made sure to exercise frequently, added high-protein meals to my diet, kept a calorie deficit diet, and consumed carbohydrates in moderation. In addition, I always rested properly after working out.

3) Training routine that helped you achieve your goals?

Although I started by switching up some training days based on my weaker muscle groups, the basic push-pull-legs repeat still exists in my routine.

4) Which supplements did you take?

I consumed creatine, whey protein, caffeine, electrolyte, and multivitamins.

5) What challenges did you face during your transformation?

Lifting comes with its challenges of injuries, but I’ve used all of my experiences, including past setbacks, as a chance to refine my technique and strengthen my confidence.

Furthermore, giving up junk food desires and adjusting to a healthy diet was quite difficult.

6) Suggestion for future transformers.

All I can say to everyone who wishes to change is to just get started. It’s acceptable to make mistakes when you’re just starting. You’ll ultimately get everything just right. Maintain a healthy diet and regular exercise program!

 

Rishab’s Road to Resilience: Strength and Consistency

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1. Why did you decide to transform?

I had mostly been a skinny kid and was really underweight. My friends and relatives always used to say that I look so weak. So, I decided to join the gym and start working out. Initially, my aim was to gain weight but as time passed by, I fell in love with the process and decided to transform my physique completely.

2. How did you accomplish your goals?

Primarily, discipline helped me achieve my goals. A blend of consistent efforts for two years with a strict diet, regular workouts, and proper rest enabled me to push my limits and achieve my goals. 

3. Training routine that helped you achieve your goals?

I switch workout splits after every 3-4 months. Workout 5-6 times a week, focusing on progressive overload, and training close to failure is my daily dose.

4. Which supplements did you take?

I take whey protein, creatine, and sometimes pre-workout to feel the pump in my body for an effective workout.

5. What challenges did you face during your transformation?

During my bulking phase, the major challenge I faced was eating so many calories.  I have been skinny all my life, and getting my body used to eating so much food was the most challenging part. I had to force myself to eat on a lot of days, but at the end, I had to get used to it.

6. Suggestion for future transformers.

Stay patient. Stick to the process and fall in love with the journey. Understand that changes take time, and you will reach your goal eventually. Just don’t give up and keep on working hard.

It’s the Game of Discipline – Priyanka Arora’s Journey

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1. Why did you decide to transform?

I was underweight, so I decided to stack on some extra kgs to improve my physique.

2. How did you accomplish your goals?

Regular workouts and eating healthy meals encourage me daily to keep going and achieve my goals.

3. Training routine that helped you achieve your goals?

Push Pull Legs

4. Which supplements did you take?

MB Whey protein.

5. What challenges did you face during your transformation?

 It isn’t easy to be disciplined all the time, so it was my biggest challenge.

6. Suggestion for future transformers.

Motivation may work temporarily, but you should maintain consistency, discipline, and a positive attitude towards your goals.

Always Remember Why You Started – Abhishek Lohia’s Journey

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1. Why did you decide to transform?

I decided to transform my body because I was bullied and body shamed as I was really thin.

2. How did you accomplish your goals?

I made sure that I never forget what I have been through in the past. And whenever I was close to quitting, I reminded myself as to why I started this journey in the first place.

3. Training routine that helped you achieve your goals?

On alternate days, I kept 2 hours in the morning for weight training with 15 minutes of cardio. Along with this, I made sure I took a proper diet.

4. Which supplements did you take?

Protein has been a go-to supplement for me and along with it I took creatine and citrulline malate. Sometimes, I also take pre-workout as well as multivitamins.

5. What challenges did you face during your transformation?

I was really demotivated when I realised that even though I’m working hard I could not get the desired results. Later, I realised that this was due to my lack of knowledge on the right diet and supplements. Moreover, family and friends tried to stop me from going to the gym and consuming supplements. Lack of money also posed an issue, as it made it hard for me to buy supplements.

6. Suggestion for future transformers.

Always listen to your heart and mind. Ignore all those who demotivate you. Always remind yourself why you started this journey before thinking of quitting.

Improving Lifestyle is Half the Battle Won – Sarthak Basra’s Journey

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1. Why did you decide to transform?

I decided to change my physique as I got bullied for being skinny. And I was motivated by the stories of bodybuilding legends.

2. How did you accomplish your goals?

I accomplished them by being consistent with my diet and improving my overall lifestyle.

3. Training routine that helped you achieve your goals

I have been doing a single body (bro split) every day as it helps me give my 100% each day.

4. Which supplements did you take?

I took protein for better muscle recovery and Creatine for strength boost and increased ATP.

5. What challenges did you face during your transformation?

Challenges that I faced included adapting to a fitness routine, eating clean all day, and practising forms during workouts which I learnt with time.

6. Suggestion for future transformers.

Apart from taking supplements, make sure your diet also contains whole foods. Moreover, rather than focusing on lifting more weights, focus on the right form in the beginning.

From Helplessness To Passion – Virat Sharma’s Journey

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1. Why did you decide to transform?

During my school days, I had always been skinny, even eating lots of food made no change to my body. And really, I didn’t like sports either – never went to the gym or lift a weight until I was kind of forced by my friends & family. Now, I love doing workout because it always keeps me fit and gives me the confidence to achieve more in my life. Even when I am stressed, I just go to gym and lift some heavy weights and it improves my mental health by reducing anxiety, depression, and negative mood. 

Workout delivers oxygen and nutrients to my tissues and helps my cardiovascular system work more efficiently and when your heart and lung health improve, you have more energy to tackle daily tasks.

2. How did you accomplish your goal?

I always struggled to be consistent in my diet but I know consistency is the key. It helps me a lot to achieve my fitness goals. After a heavy workout session, it is very important for me to recover my body as it prevents muscle loss and keeps me fuller. I recently achieved my new Deadlift and squats PR. Now, I can easily do 3 reps of 165 kg PR for 172 kg (Deadlift) and 3 reps for 130 kg (Squats). 

3. Training routine that helped you achieve your goals?

Here’s my workout which I used in my transformation. I am a student and I got money hardly to buy my diet and supplements. I have faced many financial is sure during my transformation.

Day 1: Upper body

Chest: flat barbell bench press — 4 sets of 6–8 reps

Back: bent-over barbell rows — 3 sets of 6–8 reps

Shoulders: seated dumbbell press — 3 sets of 8–10 reps

Chest/triceps: dips — 3 sets of 8–10 reps

Back: pullups or lat pulldowns — 3 sets of 8–10 reps

Triceps/chest: lying dumbbell triceps extensions — 3 sets of 10–12 reps

Biceps: incline dumbbell curls — 3 sets of 10–12 reps

Day 2: Lower body

Legs: barbell back squats — 4 sets of 6–8 reps

Legs: leg press — 3 sets of 8–10 reps

Quadriceps: seated leg extensions — 3 sets of 10-12 reps

Quadriceps: dumbbell or barbell walking lunges — 3 sets of 10–12 reps (no videos)

Calves: calf press on leg press — 4 sets of 12–15 reps

Abs: decline crunches — 4 sets of 12–15 reps

Day 3: Upper body

Shoulders: overhead press — 4 sets of 6–8 reps

Chest: incline dumbbell bench press — 3 sets of 8–10 reps

Back: one-arm cable rows — 3 sets of 10–12 reps

Shoulders: cable lateral raises — 3 sets of 10–12 reps

Rear deltoids/traps: face pulls — 3 sets of 10–12 reps

Traps: dumbbell shrugs — 3 sets of 10–12 reps

Triceps: seated overhead triceps extensions — 3 sets of 10–12 reps

Biceps: machine preacher curls — 3 sets of 12–15 reps

Day 4: Lower body

Back/hamstrings: barbell deadlift — 4 sets of 6 reps

Glutes: barbell hip thrusts — 3 sets of 8-10 reps

Hamstrings: Romanian dumbbell deadlifts — 3 sets of 10–12 reps

Hamstrings: lying leg curls — 3 sets of 10-12 reps

Calves: seated calf raises — 4 sets of 12–15 reps

Abs: leg raises on Roman chair — 4 sets of 12–15 reps

4. What challenges did you face during your transformation?

I am a student and I hardly had money to buy supplements and specific food items for my diet. I have faced many financial issues during my transformation.