Lean Muscle Story

Shoaib Gets A “Jacked-Up” Physique In 6 months

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Shoaib had propelled himself into fitness and had learnt about nutrition and fitness. His interest in the subject had grown so much, that he had worked as a nutritionist in London. Despite feeling lost in the weight section initially, Shoaib got back with vigorous Cardio and weight training and had got serious about building muscle.
Age 27 Gender Male



 Weight  65 Kg  78 Kg
 Height  6′  Transformation period  6 months
 Body Fat 20%  12%


Lifestyle Prior to Change

What was your Lifestyle prior to your transformation?

I was a skinny person right from childhood. So I never understood the importance of Nutrition and healthy living. I ate as much as I could to gain weight. I was under the perception that junk food would increase body fat and that made me prefer a lot of junk food. I never resorted to any kind of workouts.

What was your turning point?

There was a time where I was bored of trying to put on weight with absolutely no results. I was completing my studies in London where I began to gain interest in the subject ‘’Nutrition”. I immediately decided to get a personal trainer in London.I learnt a lot about nutrition and body transformations I decided to take it up as my main stream course and completed and achieved a certification in nutrition. I also did a part-time job in nutrition. That had changed my life completely.

Were there any unique challenges or difficulties you faced?

I did not face any huge unique challenges as I showed a lot of interest in this subject. However changing my diet to a “Clean eating” one was difficult in the initial stages. When I began to see results in a very short period, I was more than enthusiastic to take it up as a challenge and eat healthily.

Were there any circumstances when you had to face failures?

I was doubtful of the whole subject and field I was getting into. I feared a failure and feared that I might end up working hard and quit with no results.

What was your motivation when you had faced a failure?

Every time I felt like my body would not react to my hard work, or when I felt like giving up, my trainer encouraged me to watch a lot of fitness videos. One show I loved the most which always boosted my energy levels was “the rocky series”.

Transformation Timeline

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

Transformation Start:

November 2016, Weight-65, Body Type- Skinny.

Milestone 1:

I did not aim at just bulking up like most people do. I wanted to initially develop and improve my muscle gain which I accomplished in less than 3 months.

Milestone 2:

I had achieved a lot of Lean muscle and my body had bulked up.

Transformation End:

I don’t think I would end my transformation anytime soon. I want to keep going, and I now, concentrate more on my diet. I prefer eating clean, as that gives me happiness mentally and gives me better results physically.

Weight- 78, Body Type- Muscular.

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

I was born with genetically weak legs, and people usually ignore the legs while working out. For me, I gave my legs the same amount of concentration as my body. I scheduled my leg exercises, twice a week. It was the hardest part, as legs are usually difficult to tone.

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

I had to make a lot of compromises on my food cravings. Even when I go out with my friends, I either do not eat anything at all or I order a boiled chicken for myself with absolutely no salt. It was very difficult for me to resist my food cravings when I was out with my friends. I told myself that “My transformation was a lot more important than food.”

Training Approach

How many times did you workout in a week?

I have a workout routine for 6 days with 1.5 hours each day. I give myself a break for a day in a week.

What was your workout split during the transformation?

I did a lot of weight training initially, and then I happened to join a brazilian gym in London, “ The Peacock gym” which is known for its mixed martial arts and kickboxing training approach. The gym had got me into  Brazilian mixed martial arts and kickboxing.

What were the different workouts you did ?

I concentrated on various muscle in isolation

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

My ratio of Cardio to Weight training was 3:7, where 3 was cardio, and 7 was weight training.I did not prefer doing Cardio as I did not want to lose any muscle weight as I knew I was a hard weight gainer .

Please detail your cardio approach during your transformation.

Cross Trainer 30 Minutes
Inclined Treadmill 35 Minutes
High Intensity interval training 30 Minutes
Sprint 40 Seconds
Jumping Rope 7 Minutes
Rowing In The Lake           –


Please detail your weight training approach during your transformation.

Compound Lifts for Shoulders
Squats for Thighs
Leg Lifts for Calf Muscles
Bench Press for Chest and Delts
Dumbbell flyes for Muscle Gain
Decline bent rows for Back


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

People initially start off by just lifting weights without focusing on the body point muscle connection. I later realised that, “The most important part is understanding the muscle and lift the weights accordingly”. Mind muscle connection is very important to improve your body physique.

Diet and Supplement Plan

What diet you followed during your transformation?

I followed a low carbohydrate diet, and consumed lot of Proteins, and a very low percentage of Fat.

  • Protein: 250-350 g
  • Carbs: 200-300 g
  • Fat: 30-50 g

How many meals you were having throughout the day?

I was asked to have around 5 to 6 meals a day, which seemed very effective for my body.

What was the ratio of proteins, fats and carbohydrates in your diet?  Can you give an example of what your daily meal plan looks like ?

Early Morning Adrenal Gland Booster  made out of (Honey,Parsley, Walnuts, Raisins)
Breakfast Egg whites, Oats, Blueberries
Post-Workout Protein shake
Lunch Chicken Breast without Carbohydrate
Snack Egg White, Protein shake
Dinner Fish


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

Initially, I did not calculate the macros that are the carbohydrate intake I had and consumed a lot of carbohydrate because of which my body stopped reacting to my workouts.I Later realised the importance of a clean and balanced diet.

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

I learnt that my body initially, had a very low body fat percentage. Once my body fat had reached the level I wanted it to be, I started increasing my carbohydrate content to recharge my metabolic rate.

It is very important to understand your body and plan your diet accordingly instead of just imitating other people, as that could have reverse effects on your body.

Did you allow yourself cheat meals?

Cheat meals are the best motivation boosters one can give to their body. I had a pizza or a burger twice a month and made sure I worked on the calories I consumed on the cheat meal day.

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

Yes, I was advised to go for supplements like,

  • whey protein,
  • BCAA branched chain amino acids,
  • Creatine in the night,
  • Multivitamin capsule

Advice for others

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

  • First, understand your body. Consult a nutritionist and analyse if your body is an endomorph, or a  mesomorph or an ectomorph, and change your diet accordingly.
  • What you want your body to become depends mainly on your diet. Almost 90% of it depends on diet, and 10% of the workout.
  • Be as natural as you can and you will not have to take steroids which harm the body in long run. “If you want to look healthy, natural is the way to go.”

How do you stay motivated?

From the time I started seeing results in my body, I could resist following my schedule. The appreciation and compliments I received from the people who thought I was wasting my time were enough motivation for me to keep going.

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

The most important thing is to get your basics right. You can change your body as you wish. It only depends on your willpower, and on your knowledge. Depends on how you treat your body.

Lifestyle Now, After Transformation

What is your lifestyle now, after you have achieved this transformation?

I have not changed my diet schedule. I follow the same diet routine and the same workout routine.

Did you change the workout or diet plans?

Same as mentioned in the previous workout split section.In fact I have only got a lot more strict with myself in my workout.

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