Vishwajith A, a guy wanted to be like an athlete and feel that change. Moreover, as a martial artist, working out gives him inner peace.
|Weight||82 KG||72 KG|
|Body Fat||21 %||8 %|
His nicknamed fat boy in school and though he tried in initial years to change that perspective by going to gym, extra indulgence with food and lack of knowledge about how to have a balanced diet kept him away from getting the desired result. This was the time he joined gym and got a body composition report and a diet counselling. he educated himself on diet and this was the turning point.
He was a regular in gym for the past 6-7 years, but never saw good result. The main thing he missed was diet. he was completely ignorant about how diet can influence your body. After a counselling session and a body composition report, he decided to keep a note of food. he kept his training and food diary & never missed a meal or indulged in processed junk food. Started with a Body Fat of 21 and got it down to 8.3.
|Meal 1||10 a.m.||Egg whites and fruits|
|Meal 2||12 p.m.||Whey protein, almonds|
|Meal 3||2 p.m.||Whey protein, almonds|
|Meal 4||4.30 p.m.||Whey protein, Protein bar|
|Meal 5||6.30 p.m.||Protein bar, sweet potato|
|Meal 6||9 p.m.||Low fat cottage cheese, peanut butter|
|Day 6 & 7||Cardio|
The challenged he aspect the most is sticking to the diet with calculated macro nutrients when travelling, attending a function etc.
after transformation he feel he done something good to himself, achieved something which everyone can do, but not able to do
His suggestions for aspiring transformers
Stay consistent with your training and diet. Most importantly diet as there are chances that you might slip with your tongue even though you are pumping iron in gym. Stay consistent and results will come.