Transformation: Vishwajith A (How i lost weight & gained muscles)
Fight Fat: A journey of getting a magical physique. Check out the amazing path Vishwajith A took to lose 10 kgs and 13% body fat in just “9 months”!.
Vital Stats
 | Name: Location: | Attributes | Before | After |
Age | 30 | 30 | ||
Weight | 82 kgs | 72 kgs | ||
Fat % | 21% | 8% |
Coach
I was my own coach (Took tips from Kris Gethin videos)
Gym/Fitness Center
Golds Gym, HSR Layout, Bangalore
Why I decided to Transform my body?
I wanted to be like an athlete and feel that change. More over as a martial artist, working out gives me inner peace.
I was nicknamed fat boy in school and though I tried in my 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 me away from getting the desired result. This was the time I joined Gold’s gym and got a body composition report and a diet counselling. I educated myself on diet and this was the turning point.
How I Accomplished My Goals (How I lost weight)?
I was regular in gym for the past 6-7 years, but never saw good result. The main thing I missed was diet. I was completely ignorant about how diet can influence your body. After a counselling session and a body composition report from Golds gym in HSR Layout, Bangalore, I decided to keep a note of food I intake. I kept my training and food diary. Never missed a meal or indulged in processed junk food. Started with a BF of 21 and got it down to 8.3.
Supplements that helped me through the journey
- Whey protein (ON / Muscleblaze)
- BCAA’s (Scitech)
- Multivitamins (Muscleblaze)
Diet Plan that guided my Transformation
| Meal No. | Time | Description |
| Meal 1 | 10:00 am | Egg whites and fruits |
| Meal 2 | 12:00 pm | Whey protein, almonds |
| Meal 3 | 02:00 pm | Egg whites, brown rice, olive oil |
| Meal 4 | 04:30 pm | Whey protein, Protein bar |
| Meal 5 | 06:30 pm | Protein bar, sweet potato |
| Meal 6 | 09:00 pm | Low fat cottage cheese, peanut butter |
Training/Exercises That Kept me On Track
“MY SELF-ESTEEM AND CONFIDENCE ARE HIGH AND I ALWAYS NOTICE LITTLE THINGS I DO NOW THAT I COULDN’T BEFORE.”
Exercise Name | Duration | Reps | Sets | Remarks |
Jumping jacks, Arm swing, Shoulder Cuff Rotation | Warm Up | |||
Triceps dips, Pull ups or Pushups | 3 | Warm Up | ||
Leg Press | 10 | 3 | ||
Hack Squat | 10 | 3 | ||
Front Squat | 10 | 3 | ||
Leg Extension | 12 | 4 | ||
Leg Curl | 12 | 4 |
Exercise Name | Duration | Reps | Sets | Remarks |
Jumping jacks, Arm swing, Shoulder Cuff Rotation | Warm Up | |||
Triceps dips, Pull ups or Pushups | 3 | Warm Up | ||
10 | 3 | |||
Leverage Press | 12 | 4 | ||
| 10 | 3 | |||
10 | 3 | |||
Pec Deck Fly | 12 | 4 |
Exercise Name | Duration | Reps | Sets | Remarks |
Jumping jacks, Arm swing, Shoulder Cuff Rotation | Warm Up | |||
Triceps dips, Pull ups or Pushups | 3 | Warm Up | ||
12 | 4 | |||
12 | 4 | |||
Barbell Row | 12 | 4 | ||
Crunches | 12 | 4 |
Exercise Name | Duration | Reps | Sets | Remarks |
Jumping jacks, Arm swing, Shoulder Cuff Rotation | Warm Up | |||
Triceps dips, Pull ups or Pushups | 3 | Warm Up | ||
| 10 | 3 | |||
10 | 3 | |||
| 12 | 4 | |||
12 | 4 |
Exercise Name | Duration | Reps | Sets | Remarks |
Jumping jacks, Arm swing, Shoulder Cuff Rotation | Warm Up | |||
Triceps dips, Pull ups or Pushups | 3 | Warm Up | ||
Skull Crusher | 12 | 4 | ||
Hammer Curl | 12 | 4 | ||
| 12 | 4 | |||
Dumbbell Triceps Extension | 12 | 4 |
CARDIO
HIIT (Hight Intensity Interval Training) for 20-30 mins
with high kicks, side kicks, skipping ropes, kettle bell swing, sprint, burpees etc.
“DON’T MAKE EXCUSES OR WORRY ABOUT LOOKING BAD IN THE GYM”
What Aspect Challenged Me The Most?
Sticking to the diet with calculated macro nutrients when travelling, attending a function etc.
How I feel or what I achieved after transformation?
I feel I have done something good to myself, achieved something which everyone can do, but not able to do
My Future Fitness Plan?
I have gone wayward with the diet for one month. Its a mistake and I am currently training to put up some lean mass, expecting to put some 20 – 25 lb of lean muscle mass in 6 months time
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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