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Supriya’s Journey as a fitness athlete

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Tired of giving up, Supriya had set out on a fitness journey, that helped her to not only get fit, but build muscles and confidence and she mainstreamed fitness as her goal and set out to become a National level athlete. Being a natural fitness athlete, today she takes part in bodybuilding competitions in the bikini division and continues to influence and motivate people successfully.


Age 32 Gender Female



 Weight  50 Kg  45 Kg
 Height  5′ 1″  Transformation period
 Body Fat 22%  16%


When and why did you choose to transform:

It has been a 12-year journey right from the time I was pursuing my MBA where I started with aerobics combined with some moderate weight training sessions and gradually picked up more interest in weight training and experienced good progress. I wanted to do something different and take things to a next level, hence I decided to take part in bodybuilding competitions which required a lot of discipline, dedication, determination and confidence. I realised until I don’t transform, it wouldn’t be possible to achieve my goals and motivate others. So, I had decided to get into the best shape my body could possibly get.

What was your target: I had no issues with being overweight or being out of shape but the focus has always been to get fitter, build muscles, have a lean body and well-defined abs.

Challenges: I was training in martial arts and took part in competitions which earned me a gold medal at the state level competition for “Poomsae” and I had the urge to advance to the next level by participating in the national level competition. This required the greater flexibility of the lower body. I also practised sparring sessions with boys who weighed 10 kgs heavier than me where I mostly ended up injuring my Shin, knees or sometimes as serious as a hairline fracture.

Motivation: I always tried to stay positive, confident and determined to achieve the targets I set for myself. I have loved participating in different fitness competitions like (Reebok CrossFit, bodybuilding, taekwondo, Corporate football tournaments, running etc.). When you are on stage, you want to look your best and I have truly enjoyed this experience. I also had a very good support system which included my mentors, friends and family.

Transformation Timeline

Milestone 1 – Had little but noticeable changes in my physique, was more focused on getting muscular and ripped.
Milestone 2 – People around me noticing the changes, considerable increase in muscle size, more evident and well-defined abs.
Milestone 3 – Been on stage and took part in 2 competitions in the month of September 2016 where I came 1st in one and 2nd in the other.

Training Approach

I worked out 6 days in a week around 2 hours each day, Cardio and weight training were a part of my daily schedule along with special focus on abs

Normally my workout schedule involved a 2-muscle workout which included a combination of one big muscle and one small muscle. For instance: Shoulder and Biceps, Legs and Triceps and so on and most importantly I fixed my schedule in such a way that I got to work on all the muscles at least twice a week. Cardio sessions were around 30-40 mins, which included outdoor running, elliptical trainer, cycling and CrossFit.

If you have faced any challenge or injuries while working out, if your form were incorrect initially or someone helped you correct it:

I would like to mention something that pushed me back. I was diagnosed with dengue just three weeks before my competition but that couldn’t keep me from winning. I lost one week due to my illness and as soon as i got out of the hospital, the very next day I was in the gym preparing for my competition. Sometimes in the heat of preparing for a competition, overtraining has been the reason for injuries. Thanks to my mentors who helped me pull through all the challenges by motivating and helping me with my diet, workouts and form.

Diet and Supplement Plan

Before I could think of competing, I strongly believed in eating anything and everything and working out to burn off the calories. I didn’t follow a fixed diet plan, in the beginning, it was unorganised which included all sorts of junk. Later I learnt that how I eat is just as critical to what I do in the gym. Months before my competition, I gradually shifted to a low carb and a high protein diet, completely stopped eating outside food.

Please note this diet was only followed for my competition.


Whey protein, Glutamine and BCAA.

Fish Oil Capsules

Calcium, Vitamin C, Zinc, Vitamin B and Multivitamin Tablets

Protein: Chicken/Fish/Egg

Carbs: Sweet Potato/Oats/Brown rice

Fat: Almonds/Avocado/Peanut butter

Fiber: Lentils/ Fruits/ Vegetables

Water Intake

5 – 6 Litres. One week before the competition I decreased the intake of water each day by a litre.

Daily Schedule

Wake-up: I start my day with a shot of wheatgrass and a mug of green tea (I use tea leaves to make my green tea)

Breakfast: Oats with skimmed milk, water, whey protein, almonds and banana

Pre-workout: coffee

Workout: 2 hours

Post-workout: Whey Protein with Glutamine (right after my workout) and after 30 mins. 1 cup of brown rice and avocado

Lunch:   Chicken and boiled veggies (including Asparagus and Celery sticks)

Early evening: sweet potato with curd

Mid-evening: one fruit (pomegranate/watermelon/ papaya/ apple) and 5 eggs

Late-evening: Egg whites or fish

Dinner:  Boiled Veggies and chicken

No. of cheat meals in a week/ Month and its impact:   I had a strict diet while preparing for the competition, but during normal days I would treat myself cheat meals at least twice or thrice a week but then I make sure that I burn all the extra calories consumed the next day.

Advice for others

You need to sort out your priorities, set a goal, then identify areas to be worked on and lay out a plan accordingly after doing proper research on the diet and the exercises to be done, This has to go in parallel and if you find difficulty or lack of direction in this phase then you need to consult an expert to help you set a plan and evaluate the performance. Apart from this consult a doctor in case you experience an injury and most importantly you need to have correct body posture, proper form when you lift, stretching before and after a workout and avoid ego lifting.

Importance and side effects of diet and supplements which you had: I have been trying so many different things in fitness which pulled off well for me in my past 12 years but never consumed any supplement in the first 10 years as i was focused only on fitness and not aesthetics. This could also be attributed to not having proper guidance. The first time I took whey protein and supplements was when I started preparing for the competition and it worked out well for me and gave me the results I had only dreamed of before. While I was preparing for my competition I decided to stay miles away from steroids, growth hormones, diuretics etc.

Cheat Sheet for Diet and Workout.

    Workout: When asked about workout plan I would say a 6-day workout fits the best in all aspects with one day off. If you are into weight training, then I can suggest a good plan from my experience. A 20-minute cardio daily combined with weight training is a good step as it would help you build your cardiovascular system, lose the stubborn fat and build muscles.

45 minutes’ weight training session daily focusing on 1 muscle every day. Abs and core exercises to be done at least 4 days in a week. Cardio could include outdoor running or cycling mixed with a few CrossFit exercises like squats, pull-ups, push-ups, rowing etc.

Diet: A proper diet plays an equally important role in transformation. A Balanced diet should be fixed as per the workout schedule. You need to have a proper ratio of Carbs, proteins and fats in your diet. The ideal proportion should be 50:35:15 respectively for carbohydrates, proteins and fats. Protein requirements can be met by consuming whey protein, chicken breasts, fish, eggs, soya, peas, broccoli etc. Following a strict diet plan has its cons as it could lead to rapid weight gain and bloating when you shift to a normal diet, On the other hand it’s fine to have cheat meals twice in a week only if you are sure that you can cope up by burning off the extra calories.

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