Transformation: Ravit Kumar (How I gained muscle & weight)

by Atul Kumar Verma · April 16, 2015

For Ravit Kumar, ‘skinny guy abs’ weren’t enough. With a little inspiration from his brother and coach Mr. Amit Singh, Ravit turned his average body into a stage-worthy physique! See how he reshaped his physique and uncovered ripped muscle!

Vital Stats

Name:

Ravit Kumar

Attributes

Before

After

Age

Weight

52 kgs

70 kgs

Coach Name

Mr. Amit Singh (ACSM, Gold’s Gym Certified Fitness Trainer)

Gym Name

Cuts N Curves, Kamla Nagar, Delhi

Why I decided to Transform my body

I was very skinny, less attractive and wanted to look good. I wanted the better physique so that when people look at me they should have one thing in their mind… what a physique!

How I Accomplished My Goals (How I gained muscle & weight)

I worked really hard, i followed all the instructions which was given by my coach Mr. Amit Singh. I started working on gaining lean mass rather than fat. I quit to eat oily foods or fast foods. I was focused which was the major reason behind all my success.

Supplements That Helped me Through The Journey

MuscleTech 100 % Premium Mass Gainer
Multivitamins

Diet Plan that guided my Transformation

Breakfast - 9:30 am

5 Egg whites
2 slices of brown bread and
Fruit juice

Snacks - 11:00 am

Banana/Mango Shake with Honey

Lunch - 01:30 pm

2 – 3 Phulka/Roti with Butter,
½ Cup Vegetables curry,
1 Cup Dal,
1 Bowl Salad.

1 Cup Cooked Brown Rice,
1 Cup Vegetables curry,
1 Cup Dal,
1 Bowl Salad

Snacks - 04:30 pm

5 Egg Whites and an Orange OR
Combination of Almonds and Walnut OR
Black Chickpea’s (Black chana) sprout OR
1 bowl chopped cabbage OR
4 Slices of Brown bread with peanut butter

Dinner - 07:00 pm

2 – 3 Phulka/Roti with Butter ,
½ Cup Vegetables curry,
1 Cup Dal,
1 Bowl Salad.

1 Cup Cooked Brown Rice (with Butter)
1 Cup Vegetables curry,
1 Cup Dal
1 Bowl Salad

Pre wokout - 09:00 pm

Banana/Mango Shake with Honey

Post wokout - 10:30 pm

MuscleTech 100 % Premium Mass Gainer and
200 gm. Paneer

Training/Exercises That Kept me On Track

Exercise Name	Duration	Reps	Sets	Remarks
Cardio (running, cycling etc.)	10 mins
Incline Bench Press		10 – 12	4
Flat Bench Press		10 – 12	4
Dumbbell Flyes		10 – 12	4
Decline Bench Press		10 – 12	4
Straight Arm pullover		10 – 12	4

Exercise Name	Duration	Reps	Sets	Remarks
Cardio (running, cycling etc.)	10 mins
Lat Pull Down		10 – 12	4
Seated Rowing		10 – 12	4
Bent Over barbell row		10 – 12	4
One Arm Dumbbell Rowing		10 – 12	4
Dead Lift		10 – 12	4
Bend Arm pullover		10 -12	4

Rest

Exercise Name	Duration	Reps	Sets	Remarks
Cardio (running, cycling etc.)	10 mins
Dumbbell Shoulder Press		8 – 10	4
Dumbbell side lateral raise		8 – 10	4
Front Dumbbell raise		10 – 12	4
Reverse Dumbbell fly		10 – 12	4
Shurgs		20 – 25	4

Exercise Name	Duration	Reps	Sets	Remarks
Cardio (running, cycling etc.)	10 mins
Barbell Curls		8 – 10	4
Lying tricep curls		8 – 10	4
Preacher curls		8 – 10	4
Overhead dumbbell tricep extension		8 – 10	4
Incline Dumbbell curls		10 – 12	4
Pully Push down		10 – 12	4

Exercise Name	Duration	Reps	Sets	Remarks
Cardio (running, cycling etc.)	10 mins
Free Squats		20 – 30	3
Leg extension		12 – 15	4
Leg Curls		12 – 15	4
Weighted Squats		10 – 12	4
Standing and Seated Calves raises		20 – 25	4

Rest

How I feel or what I achieved after transformation

After achieving what i wanted I feel really great and confident too. I don’t feel shy when i walk in public places or crowded places because of my good physique. I’ve learned to control myself, be more disciplined, and be better-looking.

Suggestions For Aspiring Transformers

Stay focused is the key of success. no pain no gain (An old saying but key to success)…

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