Professionally, I am an entrepreneur and we run a retail chain of food and beverage supply in the IT Industry (Bangalore).
I was an obese kid. Binge eating was in my DNA and being lazy was a terrible mindset I got accustomed to. Due to my appearance, I had terrible experiences during school & college days. I was often made fun of and called by many names. It was traumatic. I was often low on confidence and drowning in self-pity. Talking to a girl was a dream and if I ever did, I would mess it up due to my nervousness and in-ability to handle the conversation. I had very few friends and I often resorted to staying inside my comfort zone, my home.
Today, I am aware of what food is being consumed by my body. I prepare my meals in advance and carry them everywhere I go. I have learnt to invest in eating the right food and consuming the best supplements available in the market.
I also plan the workout regime for the week in advance and stay accountable to the goals set by executing them no matter what.
I am now confident of how I look and very happy to talk to people now. I also get an opportunity to guide many who approach me for guidance.
Throughout my transformation journey, I faced the following challenges which might echo a chord with most of the people trying to be fitter and healthier:
- Inconsistency was my biggest drawback. In the past, I would complete a transformation program and throw the results away immediately thinking it is over forever. By doing this I have gone back to square oneseveral times.
- Being LAZY was my forte. I would just slack in everything I do - my studies, running errands, going for a walk, etc. Basically, running away from work.
- Binge Eating: This was the toughest demon to deal with. I preferred staying at home most of the time. With very few people around me, food was my only faithful companion. I absolutely had no control over my food intake and ate everything that was available around me. Getting over this habit was nerve-wreaking.
- Injuries: I had got into a lifting accident in 2014 where I ended up with Double Disc Herniation. My surgeon informed me that my L4 & L5 had developed cracks and I could no longer lift weights. If I did, then I would end with a possible slip disc or partial paralysis. I put aside everything and did nothing, again.
How I began my journey is a story in itself. I was still recovering from my back injury that had occurred in 2014. I had gained immense weight and had not trained for nearly 6 months.
In early 2015, I went down to Mumbai to see Kris Gethin(My Inspiration) at a Fitness Expo. While waiting in the line, I was feeling pretty disgusted and ashamed of myself for the shape I was in.
While feeling hopeless, it then occurred to me that if I can’t get out of this rut then probably I won’t be able to get out of any other difficult situation in my life. I finally met Kris and informed him about what had happened and decided to take up a transformation challenge by staying accountable to him. He happily agreed and I took off my shirt in front of 100s(who probably thought I was stupid) and clicked a BEFORE photo. I promised him that he will see a new transformed me next year when we meet.
That’s how and where it all began.
Basic Workout Schedule
In my understanding, one should not weight train more than 4-5 days a week. Rest days in between for a day or at the end of the week is very essential. One can train 2 days on and 1 day off or 5 days on and 2 days off. It completely depends on an individual. A sample weekly training plan would look like this.
Day 1: Legs & Abs
- Leg Press: 3-4 Warm Up sets of 10-15 reps. 3 Working sets of 10-12 reps
- Leg Extension: 2 Warm Up sets of 15 reps. 3 Working sets of 15-20 reps
- Lying /Seated Leg Curls: 2 Warm Up sets of 15 reps. 3 Working sets of 15-20 reps
- Hack Squat: 2 Warm Up sets of 15-20 reps, 3 Working sets of 20-30 reps
- Seated Calf Press: 2 Warm up Sets 15-20 reps, 3 Working sets of 15-20 reps to failure.
- Hanging Leg Raise: 4 Sets
- Steady State Cardio: 20-25 minutes (Post Weight Training only).
(By Failure I mean one cannot do one extra rep even if he or she wanted to. It’s important to choose the right weight to fail with-in the guided rep range to get best output of your training).
Day 2: Chest & Back
- Dumb-bell Chest Press: 3 warm up sets of 6-10 reps. 2 Working sets of 6-8 Reps
- Incline Chest Press: 2 Working sets of 8-10 reps
- Cable Fly: 3 Working sets of 10-15 Reps
- Reverse Grip Pull Downs: 1-2 Warm Up Sets of 8-10 reps, 3 working sets of 8-10 reps
- Bent over Dumbbell Row: 1-2 Warm Up Sets of 8-10 reps, 3 working sets of 8-10 reps
- Hyper-Extensions: 3 Working sets of 10-20 reps
- Steady State Cardio: 20-25 minutes (Post Weight Training only).
Day 3: Active rest day
- Steady State Cardio: 20-25 minutes.
Day 4: Arms
- Barbell Curls: 1-2 Warm Up Sets of 8-10 reps, 3 working sets of 8-10 reps
- EZ Bar Preacher Curls: 1-2 Warm Up Sets of 8-10 reps, 3 working sets of 8-10 reps
- Cable Triceps Push-down: 1-2 Warm Up Sets of 8-10 reps, 3 working sets of 10-12 reps
- Cable Rope Triceps Push-down: 1-2 Warm Up Sets of 8-10 reps, 3 working sets of 10-12 reps
- Cable Triceps Over Head Extension: 1-2 Warm Up Sets of 8-10 reps, 3 working sets of -12-15 reps
- Steady State Cardio: 20-25 minutes (Post Weight Training only).
Day 5: Shoulders, Calves & Abs
- Seated Dumbbell Shoulder Press: 2 Warm Up sets of 6-8 Reps, 3 working sets of 6-8 reps
- Standing Side Raises: 1 warm up set of 10-12 reps, 3 working sets of 12-15 reps
- Upright Barbell Row: 3 Working sets of 15-20 reps
- Reverse Flyes: 3 sets of 15-20 reps
- Standing Calf Raises: 2 Warm up Sets 15-20 reps, 3 Working sets of 20 reps
- Weighted Sit ups: 4 Sets of 15 reps
- Steady State Cardio: 20-25 minutes (Post Weight Training only).
Day 6: Active rest day
- Steady State Cardio: 20-25 minutes.
Day 7: Active rest day
- Steady State Cardio: 20-25 minutes.
Basic Diet
My main focus was to make sure I consumed clean calories only. Every meal had 3 portions measuring one’s fist size. One portion Protein + One Portion Carbs + One Portion Fibre. Primarily, the diet was High Protein, Moderate to Low Carbs & Low-Fat Diet. 5-7 meals a day.
A sample one-day meal plan would look like this:
- Meal 1: Whey Protein (Re-kaged) + Rolled Oats in a shaker
- Meal 2: 4 Egg whites + 2 Chapattis + 100 ml curry + salad
- Meal 3: 200gms of Cooked Pulses (Dal) + 1 Portion of Brown rice + Salad
- Meal 4: 200gms of Bean Curry + 1 Portion of Brown Rice + Salad
- Meal 5: 200gms of Chickpea Salad/ Sprout Salad
- Meal 6: 200gms of Low Fat Paneer + 2 Chapattis + Salad
- Meal 7: 1 Scoop of Kaged Muscle’s Kasein.
No Cheat meals and that means No Fried, No Sugar & No Alcohol.
| Category |
Before |
After |
| Year |
2015 |
2016 |
| Age |
27 |
28 |
| Weight |
85 |
65 |
| Height |
173 CM |
173 CM |
| Body Fat |
35% |
7.50% |
About The Author
The team is based out of Delhi and is connected to all the leading athletes, trainers and nutritionists. The purpose is to bridge the gap between common people and all fitness e..
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