{"id":11841,"date":"2017-11-20T07:10:08","date_gmt":"2017-11-20T07:10:08","guid":{"rendered":"http:\/\/localhost\/hk-blog\/the-ultimate-fitness-and-fat-loss-transformation-story-of-garry-singh-bid-6716\/"},"modified":"2026-01-28T17:40:33","modified_gmt":"2026-01-28T12:10:33","slug":"the-ultimate-fitness-and-fat-loss-transformation-story-of-garry-singh-bid-6716","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/the-ultimate-fitness-and-fat-loss-transformation-story-of-garry-singh\/bid-6716\/","title":{"rendered":"The Ultimate Fitness And Fat Loss Transformation Story Of Garry Singh"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/the-ultimate-fitness-and-fat-loss-transformation-story-of-garry-singh\/bid-6716\/#Motivation_to_lose_fat_and_transform\" >Motivation to lose fat and transform<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/the-ultimate-fitness-and-fat-loss-transformation-story-of-garry-singh\/bid-6716\/#Eating_habits_and_lifestyle_before_fat_loss_transformation\" >Eating habits and lifestyle before fat loss transformation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/the-ultimate-fitness-and-fat-loss-transformation-story-of-garry-singh\/bid-6716\/#Exercise_routine_Fat_Loss_Muscle_Building\" >Exercise routine (Fat Loss &amp; Muscle Building)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/the-ultimate-fitness-and-fat-loss-transformation-story-of-garry-singh\/bid-6716\/#Weight_Training_%E2%80%93_Evening_Routine\" >Weight Training &#8211; Evening Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/the-ultimate-fitness-and-fat-loss-transformation-story-of-garry-singh\/bid-6716\/#ABS_Workout_Plan_Repeated_whole_week_Early_Morning_Routine\" >ABS Workout Plan (Repeated whole week) Early Morning Routine<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healthkart.com\/connect\/the-ultimate-fitness-and-fat-loss-transformation-story-of-garry-singh\/bid-6716\/#Diet_and_Supplements_Fat_Loss_Muscle_Building\" >Diet and Supplements (Fat Loss &amp; Muscle Building)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.healthkart.com\/connect\/the-ultimate-fitness-and-fat-loss-transformation-story-of-garry-singh\/bid-6716\/#Diet_Chart\" >Diet Chart<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.healthkart.com\/connect\/the-ultimate-fitness-and-fat-loss-transformation-story-of-garry-singh\/bid-6716\/#Supplements\" >Supplements<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.healthkart.com\/connect\/the-ultimate-fitness-and-fat-loss-transformation-story-of-garry-singh\/bid-6716\/#Weight_and_Fat\" >Weight and Fat %\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.healthkart.com\/connect\/the-ultimate-fitness-and-fat-loss-transformation-story-of-garry-singh\/bid-6716\/#Were_there_any_roadblocksdifficulties_in_achieving_the_desired_results\" >Were there any roadblocks\/difficulties in achieving the desired results<\/a><\/li><\/ul><\/nav><\/div>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Motivation_to_lose_fat_and_transform\"><\/span><span style=\"color: #2f4f4f;\"><strong>Motivation to lose fat and transform<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">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 &#8220;Search: Christian Bale&#8217;s Body Transformation&#8221; that he did for Movie &#8220;Dark Knight Rises&#8221; this was a quite old blog. Then I expanded my search more about <strong><a href=\"\/from-100kgs-to-48kgs-a-journey-of-dedication\/bid-5787\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">fitness and fat loss transformations<\/span><\/a><\/strong>. These links were enough to make inspire someone like me. So that&#8217;s how I started it. I read about 1000s of\u00a0blogs about diet and supplementation for getting bulk and lean both. I trained twice a day splitting cardio and weight training sessions.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eating_habits_and_lifestyle_before_fat_loss_transformation\"><\/span><span style=\"color: #2f4f4f;\"><strong>Eating habits and lifestyle before fat loss transformation<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">I had an\u00a0alcoholic lifestyle and I used to eat a\u00a0lot 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.<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Exercise_routine_Fat_Loss_Muscle_Building\"><\/span><span style=\"color: #2f4f4f;\"><strong>Exercise routine (Fat Loss &amp; Muscle Building)<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Weight_Training_%E2%80%93_Evening_Routine\"><\/span><u><strong>Weight Training &#8211; Evening Routine<\/strong><\/u><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p class=\"rtejustify\"><strong>Monday : Chest &amp; Biceps<\/strong><\/p>\n<ul>\n<li class=\"rtejustify\">Barbell Bench Press \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Dumbbell Bench Press \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Machine Flye \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Seated Dumbbell Biceps Curl \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Dumbbell Hammer Curl \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Barbell Biceps Curl \/ 4 sets \/ 12 reps<\/li>\n<\/ul>\n<p class=\"rtejustify\"><strong>Tuesday : Back<\/strong><\/p>\n<ul>\n<li class=\"rtejustify\">General Pullup \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Chest-Supported Dumbbell Row \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Reverse-Grip Pulldown \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Single-Arm Neutral-Grip Dumbbell Row \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">EZ-bar Pullover \/ 4 sets \/ 12 reps<\/li>\n<\/ul>\n<p class=\"rtejustify\"><strong>Wednesday : Legs<\/strong><\/p>\n<ul>\n<li class=\"rtejustify\">Barbell Squat \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Leg Press \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Goblet Squat \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Leg Extension \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Lying Leg Curl \/ 4 sets \/ 12 reps<\/li>\n<\/ul>\n<p class=\"rtejustify\"><strong>Thursday : Shoulders &amp; Triceps<\/strong><\/p>\n<ul>\n<li class=\"rtejustify\">Overhead Dumbbell Press \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Dumbbell Lateral Raise \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Machine Rear Delt Flye \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Barbell Bench Press \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Weighted Dip \/ 4 sets \/ 12 reps<\/li>\n<\/ul>\n<p class=\"rtejustify\"><strong>Friday : Chest &amp; Biceps<\/strong><\/p>\n<ul>\n<li class=\"rtejustify\">Barbell Bench Press \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Dumbbell Bench Press \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Machine Flye \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Seated Dumbbell Biceps Curl \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Dumbbell Hammer Curl \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Barbell Biceps Curl \/ 4 sets \/ 12 reps<\/li>\n<\/ul>\n<p class=\"rtejustify\"><strong>Saturday : Legs<\/strong><\/p>\n<ul>\n<li class=\"rtejustify\">Barbell Squat \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Leg Press \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Goblet Squat \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Leg Extension \/ 4 sets \/ 12 reps<\/li>\n<li class=\"rtejustify\">Lying Leg Curl \/ 4 sets \/ 12 reps<\/li>\n<\/ul>\n<h4 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"ABS_Workout_Plan_Repeated_whole_week_Early_Morning_Routine\"><\/span><u><strong>ABS Workout Plan (Repeated whole week) Early Morning Routine<\/strong><\/u><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p class=\"rtejustify\"><strong>Hanging Leg Raise<\/strong><br \/>\n1-4 sets of 8-12 reps<\/p>\n<p class=\"rtejustify\"><strong>Cable Crunch<\/strong><br \/>\n1-4 sets of 8-12 reps<\/p>\n<p class=\"rtejustify\"><strong>Reverse Crunch<\/strong><br \/>\n1-4 sets of 8-12 reps<\/p>\n<p class=\"rtejustify\"><strong>Dumbbell Side Bend<\/strong><br \/>\n1-4 sets of 8-12 reps<\/p>\n<p class=\"rtejustify\"><strong>Oblique Crunches<\/strong><br \/>\n1-4 sets of 8-12 reps<\/p>\n<p class=\"rtejustify\"><strong>Decline Oblique Crunch<\/strong><br \/>\n1-4 sets of 8-12 reps<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Diet_and_Supplements_Fat_Loss_Muscle_Building\"><\/span><span style=\"color: #2f4f4f;\"><strong>Diet and Supplements (Fat Loss &amp; Muscle Building)<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Diet_Chart\"><\/span><u><strong>Diet Chart<\/strong><\/u><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li class=\"rtejustify\"><strong>Morning:<\/strong>\u00a02 Brown Bread slices with 4 egg whites (Pre Workout) and 4 Egg whites as <strong><a href=\"https:\/\/connect.healthkart.com\/importance-of-post-workout-nutrition-what-to-eat-after-workout\/bid-4295\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">post workout meal<\/span><\/a><\/strong><\/li>\n<li class=\"rtejustify\"><strong>Lunch:<\/strong> Boiled Chicken 250g \/ Soy (Tofu) \/ Brown Rice<\/li>\n<li class=\"rtejustify\"><strong>Snacks:<\/strong> Broccoli \/ Salad \/ (Added with 10 Almonds + 20 grams Walnuts)<\/li>\n<li class=\"rtejustify\"><strong>Dinner:<\/strong> Boiled Chicken 250g \/ Soy (Tofu)\u00a0 \/ Brown Rice<\/li>\n<\/ul>\n<h4 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Supplements\"><\/span><u><strong>Supplements<\/strong><\/u><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>There are many online stores and platforms from where you can purchase genuine supplements. I personally purchased all my products from <strong><a href=\"https:\/\/www.healthkart.com\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">HealthKart.com<\/span><\/a><\/strong><\/p>\n<ol>\n<li class=\"rtejustify\"><strong>Fat Burner (Caffeine Added):<\/strong>\u00a0This helped me a lot during transformation.<\/li>\n<li class=\"rtejustify\"><strong>Whey Protein: <\/strong>Twice a day post-workout<strong>\u00a0<\/strong><\/li>\n<li class=\"rtejustify\"><strong>BCAA: <\/strong>During workouts<strong>\u00a0<\/strong><\/li>\n<\/ol>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Weight_and_Fat\"><\/span><span style=\"color: #2f4f4f;\"><strong>Weight and Fat %\u00a0\u00a0<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<table style=\"width: 419px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td class=\"rtecenter\" style=\"width: 208px;\"><span style=\"font-size: 16px;\"><strong>Before<\/strong><\/span><\/td>\n<td class=\"rtecenter\" style=\"width: 198px;\"><span style=\"font-size: 16px;\"><strong>After<\/strong><\/span><\/td>\n<\/tr>\n<tr>\n<td class=\"rtecenter\" style=\"width: 208px;\"><strong>Weight: 75 kgs<\/strong><\/td>\n<td class=\"rtecenter\" style=\"width: 198px;\"><strong>Weight 62 Kgs<\/strong><\/td>\n<\/tr>\n<tr>\n<td class=\"rtecenter\" style=\"width: 208px;\"><strong>Fat: 23%<\/strong><\/td>\n<td class=\"rtecenter\" style=\"width: 198px;\"><strong>Fat: 7%<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4 class=\"rtejustify\"><\/h4>\n<h3><span class=\"ez-toc-section\" id=\"Were_there_any_roadblocksdifficulties_in_achieving_the_desired_results\"><\/span><span style=\"color: #2f4f4f;\"><strong>Were there any roadblocks\/difficulties in achieving the desired results<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">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 <strong><a href=\"https:\/\/www.healthkart.com\/nutrition\/sports-nutrition\/weight-management\/fat-burner?navKey=SCT-snt-wm-fb\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">FAT BURNERS<\/span><\/a><\/strong> (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.<\/p>\n<p><span style=\"color: #2f4f4f;\"><strong>What advice you would like to give to others aspiring to lose fat &amp; weight to get fit<\/strong><\/span><\/p>\n<p class=\"rtejustify\">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\u00a0deficit.<\/p>\n<p class=\"rtejustify\"><em>\u00a0Also, 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.\u00a0<\/em><\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/fat loss and fitness supplements.jpg\" \/><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>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 &#8220;Search: Christian Bale&#8217;s Body Transformation&#8221; that he did for Movie &#8220;Dark Knight Rises&#8221; this was a quite [&hellip;]<\/p>\n","protected":false},"author":45,"featured_media":8572,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[477],"tags":[],"secondary_tag":[23,35,109,137],"class_list":{"0":"post-11841","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-transformations","8":"secondary_tag-diet","9":"secondary_tag-exercise","10":"secondary_tag-motivation","11":"secondary_tag-supplementation","12":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Ultimate Fitness And Fat Loss Transformation Story Of Garry Singh<\/title>\n<meta name=\"description\" content=\"Loss transformation story of Garry Singh is truly inspirational for whoever is looking to step into a fitness journey. 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