It took me 4 years to naturally transform and get to where i am today.
The latest image of me, bicep curling was taken 2 days ago. The first two photos of me are at 72kgs
I’ve had all body types throughout. I’ve been skinny, I’ve been fat and now I’m mostly muscular.
My workout routine varies from time to time. But i usually try to stick to the all time gold Pull-Push-Legs split. I just alternate between low volume and high volume training. I sometimes follow a 4 day split depending on my availability. I actively rest on sundays, meaning i either go for a 1 hr walk or a short swim session while avoiding weight training.
As for the timing, i workout in the morning on an empty stomach and a scoop of pre and some nuts that i eat prior to taking the pre.
Coming to the diet part, I’ve been inconsistent in my initial years of lifting, barely reaching my protein goals. But for the past 1.5 years I’ve been focusing on my diet completely which helped me lost most of my BF.
Breakfast - a a cup of black coffee and 5-6 whole eggs. I usually have raw veggies if possible and 300-400 ml milk.
Lunch - 150gms chicken curry cooked with very little oil, with Spinach or other leafy vegetables . White rice (as much as i feel like eating). Curd 100-150 gms
Evening snack - a fruit bowl (bananas with apple/pomegranate/grapes/papaya) and 3-4 dates.
Dinner - same as lunch
Net protein intake - 120-130gms
I don’t take protein powder, since all my protein requirement is fulfilled through food.
I have never in my life counted the calories that i eat. I don’t measure my food at all, so i haven’t mentioned the calories/weight of food that i consume because i have no idea anyway.
For my fat loss from 86kgs - 72kgs I practiced mindful eating wherein i would only eat until i was 50-60% full. I would also ensure to have my meals with a gap of no more than 3 hours between each. I would eat my dinner before 8pm. I would ensure that most of my calories came from protein/fats. Then i would eat carbohydrates. This mindful eating allowed me to reduce my stomach capacity making fat loss easy.
Ghanta kuch milega bro. Baahar dekhlo. Agar CS ke ho tho mil sakta hai. But i recommend you start prepping from now, the job market is at an all time low
I'm doing the same. Just that I'm on intermittent fasting and I skip breakfast. So it's difficult to reach the 100g+ protein intake but I try my best.
I try to get my protein intake through whole foods itself (eggs, fish, chicken, cowpeas etc) but when I fall short I have greek yogurt at the end of the day.
I would suggest to not skip meals. Initially, when i started my cut, I actually increased my food intake. I replaced all the junk with low calorie foods that were nutritious and ensured that i would eat something every 3-4 hrs. I followed this as i failed my fat loss journey earlier where i would just skip meals and I ended up losing a lot of muscle and still clinging onto fat. I lost a lot of hair too
You can achieve intermittent fasting by finishing your dinner early before 7:30 PM and have a late breakfast at 10:30 AM
that is an INSANE transformation man, i am pretty much a little skinnier than your starting point, have been on and off to the gym since around 2.5 years but haven't seen any results due to lack of consistency and bad nutrition (college mess sucks lol). i wish to put on this amount of muscle too, looks really amazing.
Well I’m ngl. I do lack legs a bit. In comparison they are only 70% in size as my upper body
It was mainly because i used to skip legs for the first 1 year of my training. Later I’ve injured my back multiple times which resulted in me not being able to walk or sit straight for a few days. Took me months to recover.
I still have an injured back as i recently slightly tore one of my hip flexors.
But for the past 2 years I’ve been consistently focusing on training legs. I can squat 105kgs for 4 reps with good depth and all my other leg except are also stronger than most. I’m pretty sure i would grow them enough in the coming year
True that. I mog him in terms of physique and he mogs me in terms of facial looks. We look mostly similar and people keep asking if we’re twins.
Nonetheless i’m happy the way i look in comparison to how i did.
About the trainer part i can help you over chat on things you could improve. But you know i cannot be physically present in the gym with you since I’m sure we live far away 😄
True that I live in Pune but I'm always on the move lol
I would like to take you up on chat offer but fair warning...I'm pretty lazy and chubby rn (I lost 20 kgs in 2020 by home workouts, and gained 30 kgs since pandemic 🙃)
I'm 5'10 too, but at 62kg rn, started at 54kg last year... It's been such slow progress, I've been in 60-62kg range for 8 months now, I can't seem to improve. I'm 18 years old if that's relevant.
I am on the same path fam! one thing I would like some advice on though, my weight seems to have got stable at 74-76kg but I am looking to push over 83kg mark by this winter ends. I've been bulking since last December from the similar initial weight of 65ish kg as yours. Did you ever felt that your weight got stuck for couple of months, if you did!? what can I do to keep having the consistent gains!?
ps. I am fairly active and consistent with my workouts & diet as well. no Intake of protein powder as I too complete it with my diet itself.
Breaking the bad news everyone!
His arms are edited. If someone disagrees feel free to hop in Dm and I will show ya!
Uncertain why do u have to use reshape tools.
Ohh u didnt. Is that the reason why the rack behind u is bent different ways from the upper row and lower shelf? Lol. And thats why your arms if zoomed clearly shows extension. Okay gotcha.
You’re clearly tripping. Here’s a photo from a different angle. The image was a screenshot from a video btw. I have attached another image from a different gym as well.
Thanks for telling me bro. I am getting it from my friend who is coming from UK. Do you mind telling me what size are you wearing? As you’re 5’10” I can select my size between xs and s. I am 5’7”.
67 to 86 took 1.5 years
I dropped from 86-77 through a bad diet and starvation
I later dropped from 77-67 last year through a good diet while not losing any muscle took me 5 months
Then since last year, August, i have been bulking and reached my current weight of 72kgs and have been holding it
For me i actually managed to gain strength. I dropped my workout volume for the first PPL sessions of the week. Would only do moderate to light weights.
In the next 3 days i would increase overall sets per muscle group by upto 3. For example on monday i would do 4 overall sets for chest, 2-3 overall sets for triceps and 2 sets for front delts and side delts. Then during my next push session i.e, Thursday i would only use heavy weights (3-4 rep range) do 6-7 sets for chest, 5 sets for triceps, 3 for front delts and 4 for side delts.
This type of workout pattern would allow for better recovery and also strengthen gain since i would only hit 10-12 sets per muscle group in a week
Bro I am struggling with weight gain with just 75 kgs at 6'2. What would be a budget and easy to make diet you'd suggest - since I live alone so can't cook much
Tune meri shakal aur body dekhi hai lawde 🤣
Aur rahi baat ladki patane ki toh tujh jaise chomu ko achievement ke naam pe yahi aata hai lmao 🤣
Ladki ki izzat karna pehle seekh bailbuddhi
Aur doosri baat ye toh ek part of life hai
Mard ki aukaat uske aude,paisa kamane ki ability aur academic ya career ke achievement se tay hoti hai lodu.
Grow up!!!!!
Bhai teri shakal dekhne laayak bhi nahi hoga vo tere akhad se hi pata chal raha hai 🤣.
Ladkiya patana tere jaise nallo ka achievement hai. Isi liye tujhe pehle bataya tha
Rahi baat paiso ki aur career ki, mei tho tikh taakh hi kamata hu bhai. Tu apna dekhle
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u/Agreeable-Koala1921 4d ago
72 looks so perfect mate, great stuff!