Before After
Age 22 Gender Male



 Weight  58 Kg  66 Kg
 Body Fat  23  13.5
 Height  5′ 11″


What was your Lifestyle prior to your transformation?

I followed a very lethargic lifestyle which is followed by most of the teenagers of my age. I preferred home food on weekdays and had junk food every weekend as I could not resist myself from it. At times I starting jogging on a very irregular basis.

What was your turning point?

Being underweight turned out to be more like an embarrassment to me and made me feel conscious about my physique. I was highly motivated and inspired from actors and friends who attained a healthy and fit body by going to the gym everyday.

Were there any unique challenges or difficulties you faced?

I took up my fitness and diet routine as a challenge against myself and developed an interest in me to develop my body. So for me it wasn’t a problem,  i was not tempted to eat junk anymore nor did i feel like skipping my gym because of my highly motivated zest and commitment to it.

Were there any circumstances when you had to face failures ?

I never faced any difficulties or shortcomings in my routine, In Fact now I feel like i am addicted to my routine and do not feel like giving up on it.

What was your motivation when you had faced  a failure ?

The fact that my body started showing immediate changes and was beginning to respond to  my routine motivated me to work harder. That pushed the zeal in me to achieve lot more than I had expected from my body.

Transformation Timeline

Please provide the transformation details, when you started the transformation, what were the milestones along the way and how the transformation ended.

I aimed for an Ectomorph structure which is the last stage in the body mass comparison. My very first milestone and motto was to get 13  percent of body fat. My approach started off with results being shown in my chest and shoulder in the initial stages.

What do you think was the hardest part during your transformation ?

I found it difficult to stick to my eating routine which was a difficulty as most of the youngsters of my age resort to junk food and for me, compromising that was a difficult stage .

Were there any compromises you had to make to achieve your targets ?

I preferred skipping family functions, social circles and avoided getting tempted to junk food and did not give myself any cheat days from my vigorous workout and diet routine

Training Approach

How much workout you did during the transformation ?

My everyday routine was scheduled for around 1 hour  30 minutes as instructed by trainer. But a time limit lesser than that had also given me beneficial results.

What was your workout split during the transformation ?  

In my transformation my diet was as important as the workout. I started my week on Monday with cardio and alternate day running for 3 km cardio and also included a variety of body weight exercises which helped me to keep my body fat to a low level and also improved my stamina and on leg day it was good to have an extra 2km run so it was 5km on leg day. weight training was one part in a day which included my lifting sessions and cross fit was once a week

What were the different workouts you did ?

I tried a lot of bodyweight workouts like abs, quads, glutes and triceps were on my priority list. I worked on my chest and shoulder in my initial stages of workout.

What was the ratio of cardio and weight training during your transformation ?

My cardio and weight proportion was 40/60 as I was looking to put on muscle at an ideal weight so I had to keep my cardio workout to a low and less intense level. I tried maintaining an equal balance between the two and followed an ideal proportion as advised by trainer.

Please detail your cardio approach during your transformation.

My cardio included 4 sessions.

  • Push press of 2 sets 10 reps each
  • Dead lift 2 sets 15 reps each
  • Front squat reverse lunge 3 sets 10 reps each
  • Military press 2 sets 8 reps each.

Please detail your weight training approach during your transformation.

I begin my week on Monday with chest weight workouts which began with a simple stretching and warm up i start with inclined bench press of 2 sets 35 reps each. Tuesday :  shoulder day included my rear deltoid raises , military presses, dumbbell incline row and overhead seated barbell press all these in equal reps and sets i.e 2 sets of 15 reps each.

Wednesday ( biceps ) : The big arm day it included incline hammer curls of 3 sets of 25 reps each, incline inner bicep curls, wide grip barbell curl 3 sets of 20 each

Thursday ( lats ) this included a lot of variety in equal reps and sets each exercise n 2 sets of 15 each. Friday included some triceps and cardio exercises.

What all things you learned about exercise, weight training, cardio during your transformation that helped you to achieve your targets ?

Lifting heavy weights right from the beginning does not work. There has to a balance between the variety of workout done. Cardios are essential for stamina and also to boost up the testosterone levels

Cardios were an added advantage to my daily schedule as it helped me build my strength and and improved my blood circulation and in the end enhanced my  workout capability

Diet and Supplement Plan

What diet you followed during your transformation ?

Being a non vegetarian I had a good balance of both vegetarian and non-vegetarian food in my diet with good quantities of protein and fiber.

Pre-workout: Any fruit

Post-workout: 1 liter of aloevera juice

Breakfast: 40 gram of oats, 2 bananas, 1 glass of milk and 20 pieces of dry fruits comprising walnuts and almonds in equal quantities.

Lunch: 2 chapatis with pulses and vegetables

Evening Snack: Salad

Dinner: Steamed chicken breast 250-300 gram, 40 gram of oats, 10 almonds with peanut butter, 1 chapati with pulses or 4 eggs 

Bedtime: 500 ml milk

How many meals you were having throughout the day ?

I believed in cutting my meal quantities into equal proportions and consumed it multiple times a day in order to distribute the right amount of carbohydrates and proteins to my body in various quantities rather than consuming it all at once and then craving for food in another 2 hours.

What was the ratio of proteins, fats and carbohydrates in your diet ?

It’s important to  have a balanced quantity of protein, carbohydrates and fat in your diet as they are the vital body building blocks. My transformation included a heavy carbohydrate rich meal in the breakfast, followed by  lunch which was low on fats and high on protein with pulses and eggs and my evening meal was less on carbohydrates and proteins, so it was more of 60:30:10 ratio of carbohydrate, protein and fats

Can you give an example of what your daily meal plan looks like ?

My Daily meal included a heavy carbohydrate rich breakfast .I had my breakfast in small quantities to prevent myself from getting hungry at regular intervals. I had my lunch at 2 in the noon and had protein filled diet in the evening after my vigorous gym routine . My dinner included a high protein meal at 8 in the evening.

Were there any diet or nutrition mistakes you made during your transformation?

I think one of the biggest blunders committed by most of the youngsters of my age is consumption of meals at the wrong time. Our lifestyle has forced us to change from timely meals to late ones. Consuming at the right time and giving my body enough rest at the right time is very important.

What all things you learned about diet and nutrition during your transformation that helped you to achieve your targets ?

I believe that diet has a major role in any transformation and a balanced diet for a required purpose is the key to good health and physique. Carbohydrates and fats are as important as proteins as they give enough strength and power to continue your workouts.Poor planning on diet may lead to health issues and many growth related issues and may also cause muscle fatigues.

Did you allow yourself cheat meals ?

There were days where I could not resist my cravings for junk food and treated my body with pizzas and burgers on weekends just to suffice my cravings.

Did you use any supplements during your transformation? If yes, what supplements you used ?

I personally do not prefer supplements as I had a diet packed with balanced amount of carbohydrates, proteins and fat that  I needed for my day. Protein supplements are a direct source of Protein and does no harm to the body but are mostly  used by people who fail to plan for a proper balanced diet.

Advice for others

What tips or advice you would like to give to someone who is looking forward to make their own transformation ?

Usually youngsters are under the misconception that vigorous gym alone can make remarkable changes to their body. The fact is that it depends on 30 % of your effort in the gym and mainly 70% on the diet and food habits that is followed.

How do you stay motivated ?

I look at myself for a while and wonder how much better my body would have looked with a balanced physique. That helps me stay motivated and gives me the inner interest to work on a better lifestyle.

What advice would you give to someone who is facing problems in following the path of transformation ?

The most important factor is the determination put in into the change of lifestyle. It is not as difficult as it looks like. It may take little of your time and energy but it is definitely worth the effort. The results you witness are far better than expected provided it is done in a right, scheduled and regular manner.

Lifestyle Now, After Transformation

What is your lifestyle now, after you have achieved this transformation ? diet reduced, gym irregular due to injury

I have reduced my diet plan. Off late I am giving myself a little break from the vigorous training period that I had initiated .I have also lessened and reduced the number of visits to the gym due to an injury that I had faced recently.

How do you still keep yourself motivated to keep improving yourself ?

I tell myself that the results of the hard work I had put in for months would gradually seem to vanish if continued effort is not put in. I remind myself of the amount of hard work and determination I had in the beginning of my diet plan and try my best to follow it as much as possible.

Did you change the workout or diet plans ?


I follow the same diet plan on alternate days and weekends. It is difficult to continue with the same plan after achieving the required body. I still manage to continue my eating routine and work out on an irregular basis to the maximum extent possible by me in order to maintain the physique that I had achieved.

Write A Comment