21 22
70 kg 88 kg
19 13
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Vasu transformed from being skinny to being fit

Vasu was tired of being called skinny so he transformed himself by being consistent and sticking to his diet regimen

WHY YOU DECIDED TO TRANSFORM?

There was a time when I was very skinny because my height is 6 feet & 2 inches but I weighed just 70 kg and my friends teased me by saying "you don't eat anything" which made me angry. So, I decided to change my appearance and the 1st step was to join the gym and start eating according to my goals. Further steps were consistency that plays a vital role to transform your body.

HOW DID YOU ACCOMPLISH YOUR GOAL:

My goal is to gain 10-12 kg but I've gained 18 kg. To accomplish my goal I: (1)Regularly went to the gym (2)Monitored my diet plan with added nutrition supplements (3)Drank lots of water (4)Was consistent (5)Got plenty of sleep

TRAINING ROUTINE THAT HELPED YOU ACHIEVE YOUR GOALS:

Monday: Chest and Abs

1)Superset-push ups and roman chair dips3 sets-12-10-8 reps
2)Incline bench press3 sets-12-10-8 reps
3)Cable croosover4 sets-12-10-8 reps
4)Superset-flat bench press and flat dumbell flyes3 sets-12-10-8 reps
5)Superset-decline dumbell press and decline db flyes3 sets-12-10-8 reps
6)Upper abs: crunches5sets- 30 reps

Tuesday: Back

1)Pull ups                                                                3 sets-12-10-8 reps
2)T-bar row3 sets-12-10-8 reps
3)Ground pulley3 sets-12-10-8 reps
4)Side arm dumbell row3 sets-12-10-8 reps
5)Wide grip lat pulldown3 sets-12-10-8 reps
6)Hyperextensions3 sets-12-10-8 reps

Wednesday: Rest

Thursday: Arms and Abs

note: all bi-tri sets are supersets                                 
1)Bi:barbell row,tri: pulley pushdown3 sets-12-10-8 reps
2)Bi:preacher curl,tri:flat bench lying extensions3 sets-12-10-8 reps
3)Bi:dumbell curl, tri:overhead db extensions3 sets-12-10-8 reps
4)Bi:db hammer, tri:dips3 sets-12-10-8 reps
5)Wrist & forearms3 sets-12-10-8 reps
6)Side abs: barbell twist150 times 

Friday: Legs

1)Squats                                                           4 sets-12-10-8-6 reps
2)Leg press4 sets-12-10-8-6 reps
3)Stiff legged deadlift4 sets-12-10-8-6 reps
4)Leg extensions4 sets-12-10-8-6 reps
5)Leg curls5 sets-15-12-10-8-6 reps
6)Superset: seated calves and standing calves4 sets-12-10-8-6 reps

Saturday: Shoulders and Abs

1)Barbell front shoulder press                                    3 sets-12-10-8 reps
2)Arnold dumbell press3 sets-12-10-8 reps
3)Superset: db front raise and db lateral raise3 sets-12-10-8 reps
4)Bent over dumbell lateral raise3 sets-12-10-8 reps
5)Superset: barbell upright row & shrugs3 sets-12-10-8 reps
6)Lower abs: leg raises5 sets-30 reps each

 

Note: 1. Introduce a change in your plan every 4-6 weeks

         2. I prefer 10 minutes cycling before workout and 15 minutes jogging on treadmill after workout

DIET PLAN THAT GUIDED YOUR TRANSFORMATION

Although I change my meal plan every month below is a sample diet:

MealTimeDescription
Meal 18 amOatmeal, 2 brown bread, peanut butter and 1 apple
Meal 211 amDal, vegetables, curd, rice, chappati
Meal 32 pmPasta
Meal 44 pm1 scoop Masstech with milk, 1 boiled potato and 3 egg whites
Meal 56 pm2 scoop Masstech with water, 1 banana and 3 egg whites
Meal 69 pm2-3 chappatis with vegetables
Meal 711 pm1 scoop MusclePharm combat powder with milk

Supplements

Supplements that helped me lot are: (1)Muscletech Mass tech- best and most effective lean gainer in market (2)Muscleblaze/ On & Ultimate whey protein (3)Muscleblaze bcaa,glutamine,creatine&multivitamins (4)Musclepharm combat powder (5)Muscletech Nitrotech I did not use all these supplements at the same time but I changed my supplement schedule and according to my goals. For example: during pure gaining time, I took muscle tech masstech and musclepharm combat powder. During lean gaining: I used muscle tech nitro-tech with muscleblaze bcaa During maintenance time: I use only whey protein

SUGGESTION FOR FUTURE TRANSFORMERS

Consistency in gym as well in diet is the key to success. Eat clean & healthy and drink 3-5 litres of water daily.

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