Vasu was tired of being called skinny so he transformed himself by being consistent and sticking to his diet regimen
Why you decided to Transform?
There was a time when I was very skinny because my height is 6 feet & 2 inches but I weighed just 70 kg and my friends teased me by saying "you don't eat anything" which made me angry. So, I decided to change my appearance and the 1st step was to join the gym and start eating according to my goals. Further steps were consistency that plays a vital role to transform your body.
How did you accomplish your Goal:
My goal is to gain 10-12 kg but I've gained 18 kg. To accomplish my goal I:
(1)Regularly went to the gym
(2)Monitored my diet plan with added nutrition supplements
(3)Drank lots of water
(4)Was consistent
(5)Got plenty of sleep
Training routine that helped you achieve your Goals
Monday: Chest and Abs
| 1)Superset-push ups and roman chair dips | 3 sets-12-10-8 reps |
| 2)Incline bench press | 3 sets-12-10-8 reps |
| 3)Cable croosover | 4 sets-12-10-8 reps |
| 4)Superset-flat bench press and flat dumbell flyes | 3 sets-12-10-8 reps |
| 5)Superset-decline dumbell press and decline db flyes | 3 sets-12-10-8 reps |
| 6)Upper abs: crunches | 5sets- 30 reps |
Tuesday: Back
| 1)Pull ups | 3 sets-12-10-8 reps |
| 2)T-bar row | 3 sets-12-10-8 reps |
| 3)Ground pulley | 3 sets-12-10-8 reps |
| 4)Side arm dumbell row | 3 sets-12-10-8 reps |
| 5)Wide grip lat pulldown | 3 sets-12-10-8 reps |
| 6)Hyperextensions | 3 sets-12-10-8 reps |
Wednesday: Rest
Thursday: Arms and Abs
| note: all bi-tri sets are supersets | |
| 1)Bi:barbell row,tri: pulley pushdown | 3 sets-12-10-8 reps |
| 2)Bi:preacher curl,tri:flat bench lying extensions | 3 sets-12-10-8 reps |
| 3)Bi:dumbell curl, tri:overhead db extensions | 3 sets-12-10-8 reps |
| 4)Bi:db hammer, tri:dips | 3 sets-12-10-8 reps |
| 5)Wrist & forearms | 3 sets-12-10-8 reps |
| 6)Side abs: barbell twist | 150 times |
Friday: Legs
| 1)Squats | 4 sets-12-10-8-6 reps |
| 2)Leg press | 4 sets-12-10-8-6 reps |
| 3)Stiff legged deadlift | 4 sets-12-10-8-6 reps |
| 4)Leg extensions | 4 sets-12-10-8-6 reps |
| 5)Leg curls | 5 sets-15-12-10-8-6 reps |
| 6)Superset: seated calves and standing calves | 4 sets-12-10-8-6 reps |
Saturday: Shoulders and Abs
| 1)Barbell front shoulder press | 3 sets-12-10-8 reps |
| 2)Arnold dumbell press | 3 sets-12-10-8 reps |
| 3)Superset: db front raise and db lateral raise | 3 sets-12-10-8 reps |
| 4)Bent over dumbell lateral raise | 3 sets-12-10-8 reps |
| 5)Superset: barbell upright row & shrugs | 3 sets-12-10-8 reps |
| 6)Lower abs: leg raises | 5 sets-30 reps each |
Note: 1. Introduce a change in your plan every 4-6 weeks
2. I prefer 10 minutes cycling before workout and 15 minutes jogging on treadmill after workout
Supplements:
Supplements that helped me lot are:
(1)Muscletech Mass tech- best and most effective lean gainer in market
(2)Muscleblaze/ On & Ultimate whey protein
(3)Muscleblaze bcaa,glutamine,creatine&multivitamins
(4)Musclepharm combat powder
(5)Muscletech Nitrotech
I did not use all these supplements at the same time but I changed my supplement schedule and according to my goals.
For example: during pure gaining time, I took muscle tech masstech and musclepharm combat powder.
During lean gaining: I used muscle tech nitro-tech with muscleblaze bcaa
During maintenance time: I use only whey protein
Suggestion for future transformers
Consistency in gym as well in diet is the key to success. Eat clean & healthy and drink 3-5 litres of water daily.
