How a Spoilt Brat Transformed Himself and Lost 47 kg!

We would all like to be fit. We would all like to have six pack abs and a well-toned body but some of us find it more difficult to stick to the healthy lifestyle and strict workout and diet routine. For me, hitting the gym or getting into shape was end all of every single conversation.

I am Sourav Bansal, a 24-years-old from Kolkata. I am an entrepreneur, working on a start-up. I have transformed from 142 kg to 95kg.

I was a food junkie, a chain smoker, living lavishly on dad’s money, basically a spoilt brat. Yes! That was me. I was an easy going and care-free kind of a guy who didn’t give a damn about healthy food or even exercise. I was living on junk food mostly as I used to stay out most of the time. I was addicted to alcohol, not just doing it but also took pride in it!

Your past doesn’t define your future, coming back to today when I found the real meaning of being ‘alive’ with a healthy lifestyle.

My transformation was anything but ordinary; I had given up on myself. In my life nothing was going right and in 2016, I was going through a difficult phase in one of my start-up ventures. I sank into depression which further led me to a more disastrous lifestyle. I was lost and defeated owing to the circumstances.

I didn’t need to prove others but to myself that I can rise up and can do anything. I am not a loser.

I can do it with passion and determination. Once I made up my mind to start again, I began with little-little changes in my lifestyle.

That was the time when I decided to win this race anyhow and here I’m today. Although I have lost most of my body weight (most from thighs and stomach) but I am yet to develop abs.

I know how cliché it is but I now flaunt my gym selfies and tell people how a ‘healthy body is a healthy mind’. I also sometimes put up a large box of protein shake and display it for all the people out there. The truth is that I just love what I have become today!

The most difficult part for me was to get up in the morning and hit the gym and of course, eating healthy. I manage my time according to my daily schedule. Most of the time I hit the gym at 7 am in the morning, spend 2 hours on myself and then leave for my office by 10. Yes, I enjoy that I am fitter than before.

My Workout Schedule is as follows:

Day 1 - Chest and Abdominal Exercises

  • Treadmill 10 minutes
  • Lying Barbell Press - 4 sets of 12 reps each
  • Lying Dumbbell Fly - 4 sets of 12 reps each
  • Incline Dumbbell Press - 4 sets of 12 reps each
  • Incline Vertical Press - 4 sets of 12 reps each
  • Cable Crossover - 3 sets of 15 reps each

Abdominal exercises include:

  • Leg raises - 4 sets of 25 reps each
  • Weighted Side Bends - 4 sets of 25 reps each
  • Russian Twists - 4 sets of 30 reps each
  • Ab Crunch- 5 sets of 20 reps each
  • Cable Wood Chopper
  • Plank Variations

Day 2 - Lats or Back

  • Treadmill 10 minutes
  • Pull-ups - 3 sets of 10 reps each
  • Wide grip lat pull down - 4 sets of 12 reps each
  • Close-Grip lat pull down - 4 sets of 12 reps each
  • Seated Low Cable row - 4 sets of 12 reps each
  • Barbell bent-over rows - 4 sets of 12 reps each
  • Hyper-Extension - 3 sets of 20 reps each

Day 3 - Shoulder and Abdominal exercises

  • Treadmill 10 minutes
  • Dumbbell Overhead press - 4 sets of 12 reps each
  • Military press - 4 sets of 12 reps each
  • Arnold Press - 4 sets of 12 reps each
  • Side-Lateral Raise - 4 sets of 15 reps each
  • Reverse Fly - 4 sets of 12 reps each
  • Upright Rows - 4 sets of 12 reps each
  • Dumbbell Shrugs - 4 sets of 20 reps each

Abdominal Exercises include:

  • Leg raise 4 sets of 25 reps each
  • Plank - 2 minutes
  • Cable wood Chopper 4 sets of 20 reps each

Day 4 - Legs and Glutes

  • Cycling and stretching 10 minutes
  • Leg Extension - 4 sets of 15 reps each
  • Barbell Squats - 4 sets of 12 reps each
  • Leg Press - 4 sets of 12 reps each
  • Romanian Deadlift - 4 sets of 12 reps each
  • Lying Leg Curls - 4 sets of 12 reps each
  • Calves - 4 sets of 25 reps each
  • Barbell Glute Raise - 4 sets of 15 reps each

Day 5 - Arms and Abdominal Exercises

Biceps:

  • Preacher Curl - 4 sets of 12 reps each
  • Preacher Dumbbell Curl - 4 sets of 12 reps each
  • Standing Barbell Curl - 4 sets of 12 reps each
  • Alternate Dumbbell Bicep Curl - 4 sets of 12 reps each

Triceps:

  • Close grip Barbell Bench Press - 4 sets of 12 reps each
  • Lying Tricep Extensions - 4 sets of 12 reps each
  • Triceps Push-down - 4 sets of 12 reps each
  • Kick Back with Dumbbell - 4 sets of 12 reps each

Abdominal exercises as of Day 3

Day 6 - Cardio and Abdominal Exercises

  • 3 exercises in one set with 25 reps each of all 3 exercises (4sets each)
  • Burpees, High knee jumps, and Power wave with battle rope
  • Fast Footer, Cross trainer with Rope Russian Twist
  • Jumping Jacks with Box Toe Touch
  • Treadmill for 15 minutes (with variations)

Abdominal Exercises Includes:

  • Leg raising - 4 sets of 25 reps each
  • Decline Crunch - 5 sets of 20 reps each
  • Cable Wood-chopper - 4 sets of 25 reps each
  • Plank Role 3 sets of 2 minutes each

Basic Diet Chart:

  • Before Workout: Tea/ Coffee/ Warm lemon water or apple cider vinegar without sugar with 2 cream Kracker Biscuits
  • Workout: Protein shakes just after work out
  • Breakfast (30 mins Post work-out): 6 egg whites only with two brown bread slices without butter and 2 hours later- juice
  • Lunch: 200 gms chicken(boiled or stew) with dal, green veggies and brown rice or oats or quinoa
  • Post lunch (two hours later): Fruits like an apple or pineapple
  • Evening snack: Green Tea or soup with diet chidwa or sugar free biscuits
  • Dinner: One chapatti with dal, paneer bhurji, and green salad
  • Before sleep: A glass of warm water with a table spoon of apple cider vinegar

Supplements intake be like:

  • Multi-vitamins (Post breakfast)
  • Omega 3 (Post lunch)
  • Testosterone boosters (Before workout) & (Post dinner
  • Udiliv 450

 

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