Fight Fat: A journey of getting a magical physique

A journey of getting a magical physique

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.

Before After
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.

Diet Plan

Meal No. Time Description
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 1 Legs
Day 2 Chest
Day 3 Back
Day 4 Shoulder
Day 5 Arms
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.

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