transformation

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.