TRANSFORM: A competitive triumph By TRAIN · January 24, 2019 A tragedy in Vikram Jeet’s life made him realize there was no excuse for delaying plans to build the physique he’d always wanted. This is how he set about achieving his goal. VITAL STATS Before • Age: 30 • Height: 5’9 • Weight: 188lb • Body fat: 13% After • Age: 30 • Weight: 166lb • Body fat: 7% A TURNING POINT I always believed in living a healthy lifestyle and investing in health now rather than in medicines in the future. In January of 2018, a tragedy hit me hard when I lost my father. I felt so disoriented regarding my fitness goal, distracted, less motivated and started to gain a lot of weight and lose shape. That’s when I saw Kris Gethin posting about his 8-week Muscle-building trainer on social media. This was my ‘A-ha’ moment and I decided to make that transformation my goal and work hard for the next eight weeks. This would also help me get back in shape and prepare for a Men’s physique show which I’d always wanted to compete in, at the end of 2018. TRYING TIMES It was hard to blend in during social gatherings or when going out. I had to be on point with my nutrition and supplementation so I could not eat or drink out and had to time everything around it. I always made sure that I was prepared ahead and had my meals with me so that I didn’t cheat on nutrition and training. It was tough, but was all worth it. That consistency and dedication paid off and it reflects in the physique I attained at the end. You have to learn to say no to others when you are so focused on your goal. The most challenging part was to keep motivated and stay focused towards the final goal. MY DIET PLAN 6.00am 1 scoop whey protein isolate 7.00am Pre-Kaged + L-Carnitine 7.30am Workout time During workout: In-Kaged, citrulline, BCAA 9.00am Post workout – Re-Kaged, glutamine 11.00am 150g chicken, 5ml coconut oil, 50g rice (uncooked weight), 200g green veg, Multivitamin + Omega-3 1.30pm Lunch 200g chicken, 5ml olive oil, 50g rice (uncooked weight), glutamine 6.00pm 150g fish 9.00pm 200g chicken, 5ml coconut oil, 125g rice (cooked weight), CLA, Omega-3 8 liters of water intake daily. MY WORKOUT BACK & CALVES (MONDAY) Reverse-grip pulldown 3 x 16-18 rest-pause Straight-arm pullover 3 x 10-12 rest-pause T-bar row 3 x 16-18 rest-pause Bent-over row 3 x 16-18 rest-pause Shrug 3 x 20 rest-pause Seated calf raise 3 x 30 rest-pause HIIT 1 3 4 minutes at an easy tempo/1 minute full intensity for a total of 15 minutes CHEST & ABS (TUESDAY) Decline chest press 3 x 20 rest-pause Decline dumbbell flye 3 x 20 rest-pause Machine incline flye 3 x 20 rest-pause Pec deck 3 x 20 rest-pause Hanging leg raise 3 Failure rest-pause HIIT 1 3-4 minutes easy/1 minute full intensity for a total of 15 minutes LEGS (WEDNESDAY) Lying leg curl 3 x 20 rest-pause Stiff-legged deadlift 3 x 20 rest-pause Hack squat 3 x 20 rest-pause Leg press 3 x 20 rest-pause Smith machine squat 3 x 20 rest-pause HIIT 1 3-4 minutes easy/1 minute full intensity for a total of 15 minutes ARMS & CALVES (THURSDAY) Triceps pushdown 3 x 20 rest-pause Dips 3 x Failure rest-pause Seated dumbbell overhead triceps extension 3 x 20 rest-pause Preacher curl 3 x 20 rest-pause Alternating dumbbell curl 3 x 16–18 rest-pause Standing EZ-bar curl 3 x 20 rest-pause Calf press 3 x 20 rest-pause HIIT 1: 3-4 minutes easy/1 minute full intensity for a total of 15 minutes SHOULDERS & ABS (FRIDAY) Rear delt raise 3 x 20 rest-pause Rear delt barbell row 3 x 20 rest-pause Standing unilateral dumbbell press 3 x 20 rest-pause Front raise 3 x 20 rest-pause Lateral raise 3 x 20 Incline rest-pause Sit-up 3 x Failure rest-pause HIIT 1: 3-4 minutes easy/1 minute full intensity for a total of 15 minutes ACTIVE REST DAY (SATURDAY) Morning Cardio – HIIT 1 3 4 minutes easy/1 minute full intensity for a total of 15 minutes Evening Cardio – Steady-state cardio 20 minutes ACTIVE REST DAY (SUNDAY) Morning Cardio (Intermittent fast) 15 minutes HIIT 1: 3 – 4 minutes easy/1 minute full intensity for a total of 15 minutes Evening Cardio – Steady-state cardio 20 minutes ADVICE TO OTHERS Having a mentality of not quitting and making every rep count was most challenging. But it was worth it and the results were great. Your brain tells you to stop but deep inside you know that you can push yourself and your boundaries. This is what separates you from others and for extreme results you need to take extreme measures, because if it was easy everyone would do it. Written by TRAIN You may also like... 3 Ways To Stick to And Achieve Your New Year’s Resolution 10 Ways to Stop Over-Indulging this Christmas Natural vs Junk Food Gains – What’s The Difference?