|Weight||98 Kg||72 Kg|
|Height||5′ 7″||Transformation period||6 months|
Lifestyle Prior to Change
What was your Lifestyle prior to your transformation?
I took up a profession in Bodybuilding and hence I was very conscious of my body in my childhood days. I was Mr.Delhi back in my 20’s and that is how much I valued the art of fitness. Gradually due to a lot of changes in living and lifestyle I had lost all my physique. Being a power lifter I had decided to bulk up my body as I had wanted to start lifting lot of weights.
What was your turning point?
My career in fitness had made me witness lot of different cultures among various people and different attitudes of different people towards fitness. I had gone through a lot of difficulties in my whole life of 40 years and had learnt a great number of things. The only regret I have in my life today is not being able to maintain the body I had. I realised that I no more look anything like the old Mahesh I used to be.
Were there any unique challenges or difficulties you faced?
I was not a teenager anymore. I had a family to look after, Kids to take care of. Sparing time for workouts and fitness was my greatest challenge. I had made a lot of compromise on my regular family life just to get back fit. That was the biggest challenge for me.
Were there any circumstances when you had to face failures?
I did face a lot of failures in my life which were as a result of my commitment to fitness. I knew I was not able to give my family sufficient attention but I was forced to continue my routine due to the hard determination I had for it.
What was your motivation when you had faced a failure?
I looked at myself and told myself that “I wanted to look young and fit”. I wanted the old physique of Mahesh which people aspired. As a fitness trainer “The only way to influence people was to be a role model to them.” That intention had motivated me.
Please provide the transformation details, when you started the transformation, what were the milestones along the way and how the transformation ended.
Transformation duration: 7 months, Weight 98
I had completely changed my diet and had increased my stamina in running at this age in just 45 days. I was proud of myself.
In the next 2 months, I had increased my cardio to an incredible time of 1 hour per day.I could clearly see my upper abs developing gradually. That motivated me even more.
Within the next 6 months, I had developed a complete 6 pack body. My family had never appreciated me so much.
What do you think was the hardest part of your transformation?
My only hard part was to find time for working out. I had always believed that “If you strongly want to achieve something, time is just an excuse” You can do it any time of the day.
Were there any compromises you had to make to achieve your targets?
I had spent a lot of money on my developing my body and my career. Considering the fact that I was not of really sound financial stability, I could not let all of my efforts go down the river. Hence I had compromised my time with my family and concentrated lot more on my “Journey to fitness”
How much workout you did during the transformation?
I worked out for more than 2 hours for 5 days, in a week.
What was your workout split during the transformation?
I made a strict schedule of 3 days cardio, and 2-3 days intense strength training.
What were the different workouts you did?
In cardio I did a lot of running, Initially I did not have a lot of stamina for running on the treadmill, later on I picked it up and now I can run for 1 hour continuously.I also did a lot of abs exercises and floor exercises.
What was the ratio of cardio and weight training during your transformation?
In the beginning stages, I concentrated more on cardio and did about 60% cardio and 40% other above-mentioned exercises.
Please detail your cardio approach during your transformation.
Initially, I started running for 15 – 20 minutes, then increased my stamina to40 minutes then 1 hour. My standard speed is set was 12-15 km’s per hour.
Please detail your weight training approach during your transformation.
Exercise Sets Reps
|1. Barbell Squat||5||9|
|2. Leg Press||3||7|
|3. Leg Extension||3||9|
|4. Hamstring Curl||4||10|
|5. Standing Calf Raise||3||10|
I make sure I concentrate on all my muscles .
Monday – Upper Body
Thursday – Upper Body
Saturday – Lower Body & Lagging muscle groups
What all things you learned about exercise, weight training, cardio during your transformation that helped you to achieve your targets?
I learned that, a lot of things which people think are the main reasons for gaining weight, are all myths.
- Appetite and hunger are mainly dependent on how much sleep you get. It is very important to give yourself sufficient sleep.
- Staying up late in the night is not a weight gainer. However it may cause cravings and make you gulp down few extra calories, but otherwise, it does not add on to your weight.
- It is very important to track your calorie consumption.
- There is no perfect diet to get shredded. You need to go through a lot of difficulties and see what works best for your body. One key does fit in every door.
Diet and Supplement Plan
What diet did you follow during your transformation?
I followed strict Low carbs, a medium protein and a low fat.
How many meals were you having throughout the day?
The biggest mistake people do usually is to starve themselves. I made sure my body got sufficient proteins and carbs throughout my transformation. I had around 6 to 7 meals per day.
What was the ratio of proteins, fats and carbohydrates in your diet?
40 : 30 : 20, Where proteins were 40 %, carbohydrates 30% and a low fat of 20%.
Can you give an example of what your daily meal plan looks like?
|Breakfast||Fruits, Buttermilk, 6 boiled Eggs|
|Post- Gym||Whey Protein|
|Lunch||Boiled vegetable bowl|
|Evening Snack||Fruits, 2 apples+1 glass juice|
|Dinner||Boiled Chicken – 500gms and a salad bowl|
Were there any diet or nutrition mistakes you made during your transformation?
The only regret I have is that I had a lot of cheat diets during family functions which slowed down my transformation progress. However it is absolutely fine to give yourself a cheat meal at times as when you cut, your hormone levels drop and your leptin levels go down.
What all things you learned about diet and nutrition during your transformation that helped you to achieve your targets?
The timing of having the food is one of the most important factors. Make sure you give yourself sufficient quantities of proteins. Keeping yourself hydrated is very important.
Did you allow yourself cheat meals?
I had a lot of cheat meals in family functions.
Did you use any supplements during your transformation? If yes, what supplements you used?
Whey protein – ON gold standard is one supplement I used.
Advice for others
What tips or advice you would like to give to someone who is looking forward to making their own transformation?
Stop Thinking and start working. Be as strict as you can with your diet, , especially if you are somebody who consumes alcohol, quit it! Compromise on things you like the most to be admired by people you like the most.
How do you stay motivated?
The only way you can get motivated is to look at yourself. Stand in front of the mirror and ask yourself “Is this my best self?” Push your body to the maximum extent and you will be awestru when you see what your body was capable of becoming provided you let your body undergo some strenuous routine.
Today for me nothing is better than “My son telling me that I look better than Mr Salman Khan”.
What advice would you give to someone who is facing problems in following the path of transformation?
Start reading about body building, It is very important to know your body first before you could decide a schedule for your body. Understanding the functioning of your body and putting your body into action is the most important thing.
Lifestyle Now, After Transformation
What is your lifestyle now, after you have achieved this transformation?
I feel fitter and I am very satisfied with my life. My family supported me a lot throughout my journey. I am able to influence lot more people as a body trainer. I now eat more amounts of fat but still follow the same diet and workout routine as I am aiming at getting more fit.
How do you still keep yourself motivated to keep improving yourself?
My family is my biggest motivation. They have confidence in my body and my career. That is what keeps me going without giving it a second thought. The pride that I see in the eyes of my family is the most valuable thing for me.
Did you change the workout or diet plans?
I have slightly changed my diet and have included lot more fats and carbs in my diet. I like shifting my tastes just to make sure I do not get bored with the same diet. I still follow the same workout routine though.