Bulk Story

Prateek Hindocha’s Stunning Body Transformation

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This edition of fitness interview covers the story of a young man Pratik who altered all the omissions of his life. He started off as a skinny boy and worked hard so much that he ended up winning and being a part of so many contests. Pratik follows the rule of never say “NEVER” in his life. Even without having zero support from the family, he worked his ways out to achieve what we call a desirable body.
Age 24 Gender Male



Weight 44 Kg 75 Kg
Height 170 cm Transformation Period  4 Years

When and why did you choose to transform?

What was your Lifestyle prior to your transformation?

Before my transformation, I was very skinny. This is something 5 years ago from now. So I was way too skinny and I wanted to get into good shape. I always wanted to join a gym but sometimes what you lack in is a push. I got this push from my friend who was into fitness and all these kinds of stuff. So with his motivation, I finally joined a gym and initially it was just out of passion. I had this drive for me to change myself.

What was your turning point?

This turning point came when I started succeeding in this genre. I had been into gymming for five years now. Two years back when I was selected in the top 3 finalists of Mr. Saurashtra it was like a motivation to me. It felt that I finally achieved something in life. It boosted me and this confidence was again a support last year when I was among the top 10 of Mr. Gujarat. These achievements were like reaching a milestone for me.

Were there any unique challenges or difficulties you faced?

My main difficulty was finance. I never asked for a penny for my gymming from my father and when I joined the gym I was too young. And once you get into gymming you need to follow it and also have proper intake of proteins. For all this, it is mandatory to have finances and I did not have it. Moreover, when I joined the gym I was too young and skinny, even the trainers would not take me seriously. They treated me like a kid and did not train me with good enthusiasm. These were the two major fallbacks I had to face.

Were there any circumstances when you had to face failures?

It happened a lot many times with me. I mentioned that I was financially weak and that I would not go to my father for money. It was so because he was completely against me gymming. Then and now, I had to quit the gym because of no money. This was a major failure.

What was your motivation when you had faced a failure?

My motivation was in my own head. I always believed in the phrase “never say never”. I have always had this one belief that hurdles are a part of your journey and one must face them and never give up.

Transformation Timeline

Training Approach

How much did you workout in a day, how many days a week?

I workout 6 days a week for about 2.5 hours a day, which goes as half an hour in the morning and two hours in the evening.

Split between cardio, weight training and other workouts like swimming yoga etc. What do you choose?

In morning I focus on cardio and my abs, while in the evening I focus on major body parts, giving a day to two body parts.

For weight training, you can mention how many body parts you were training in a day if there is a special focus on any body part?

I mentioned that my evening time in the gym is dedicated to major body parts. So my routine goes something like this.

Monday: Legs and shoulder

Tuesday: back and chest

Wednesday: biceps, triceps, and forearms

Thursday: Rest

Friday: Legs and shoulder

Saturday: back and chest

Sunday: biceps, triceps, and forearms

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

If I have to mention all of them then it will make a long list of cuts in fingers and minor injuries like that. But yes, the two major injuries I got was one in my lower back and the other in my wrist. I had to take rest during this period but I made sure that giving up was never on my grounds. I just kept going.

Diet and Supplement Plan

If you have followed any special diet plan?

Morning: I take 1 liter of buffalo’s milk followed by oats, dry fruit, fresh fruit and protein powder. Next, I also grab some honey, a bowl of cereal and pulses with cheese amounting to 1-2 cubes.

Noon:  1 scoop whey

Lunch: Dal, Broccoli or chicken breast along with some good healthy salad.

Pre-workout:  I take an apple or two bananas

Post-workout: 1.5 scoop whey

Dinner: I keep it light and mostly I depend upon fresh fruits for it.

How many meals in a day?

I take about six meals in a day which involves three main meals and three small meals.

The split of carbs, protein, and fat?

I took no fat as such. My focus was firstly on protein and next on carbs.

No of cheat meals in a week/ Month and its impact?

Yes, I do allow myself cheat meals but they are as small as 1-2 in a month.

Supplements if taken, please list it?

Yes, I do take a number of supplements but they are all protein powder and stuff that completes my protein intake. Such as nitro tech from MuscleTech, then I take creatine, glutamine, BCAA, ARG9.

Advice for others

What someone should not be doing and should be doing to achieve their goals?

I mentioned my motivation- Never say “NEVER”, I would suggest the same to others. I would tell them to never give up and know the fact that hurdles are a part of life. We should learn and grow instead of listening to people and following what they say. We must never demotivate ourselves. Go on.

Importance of trainer/ mentor or dietitian in transformation?

I don’t think there is the importance of a dietitian. We know our body the best and we can choose the best as per our budget. What I think is a trainer is of good use but I would also add that he can guide you. It is his job, how you follow and work, that’s your outlook and will.

Importance and side effects of diet and supplements which you had?

I did not face any sort of side effect.

Cheat Sheet for Diet and Workout.

Consider yourself as a trainer, what. diet plan you will suggest to those of who are what you were before and what be like what you are today?

Now, this depends on the weight. If a person is a fat I would tell him not to eat anything that contains fats and carbs. That person should rely on juices, salad, honey, cow’s milk and fresh fruits.

While for a skinny person I would say eat anything which is healthy and rich in carbs and proteins.

Consider yourself as a trainer, what workout plan you will suggest to those of who are what you were before and what be like what you are today?

It again depends on the body type. To a skinny person, it is important to focus less on cardio and more on weightlifting and powerlifting. While a fat person should involve himself more into cardio.

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