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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