Transformation: Atul Kumar Verma (How I Lost 20 Kgs)

How I Lost 20 Kgs

Atul trained his mind to believe his body could change and the results were staggering.. See how he dedicated his life to fitness and lost around 20 kgs and gained lean muscle mass in just 1 year!

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Vital Stats 

Name:

Atul Kumar Verma

Attributes

Before

After

Age

30

31

Weight

95 kgs

76 kgs

Fat %

50%

17%

Coach Name 

Amit Singh

Gym Name

Cuts N Curves

Why I decided to Transform my body

At 30, I weighed 95 Kgs and was in the worst shape of my life. We had to give a presentation of the project which I was handling but my senior said let other person to give this presentation. When I asked why as its my project then why other person? His reply actually shook me. He said we need to impress the client and personality of the person who is giving the presentation does matter alot. So, let the other person give the presentation. At that point I actually realized that how much your personality and fitness matters in your personal as well as professional life. It was one of the most embarrassing moments of my life. I decided it was time for a change; a complete turnover. I didn’t argue on that point and told my senior that next you will choose me for the same and that was my reason of motivation.

Inspiration can come from anywhere. Once you find a reason to be fit, any inspiration or motivation then it will be easier for you to make time in your day to prepare healthy foods and exercise regularly.

FitnessRockers Transformations

How I Accomplished My Goals (How I lost 20 kgs)

Setting goals and accomplishing goals are completely different. I took extreme measures to get here. It didn’t happen at once. It was a step-by-step process. Dieting requires the most change and discipline. I reduced my sweets and junk food intake and went to gym at least 4-5 times a week.

I started this journey with little patience. I expected to get in shape in 3 months but didn’t see changes in the first 5 months and thought about quitting. But I kept on motivating myself and finally got the results

Supplements That Helped me Through The Journey 

  1. Whey protein (Optimum Nutrition and Elite)
  2. Glutamine
  3. BCAA
  4. Multivitamins

Diet Plan that guided my Transformation

1/2 scoop protein,
Glutamine (5g)
BCAA (5g)
1 scoop protein,
Glutamine (5g)
BCAA (5g)
5 Egg whites
2 slices of brown bread and
Fruit juice
Oats made with 300 ml Double toned milk.
2 Phulka/Roti (without oil & ghee) ,
½ Cup Vegetables curry,
1 Cup Dal,
1 Bowl Salad.

OR

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

5 Eggs 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
2 Phulka/Roti (without oil & ghee) ,
½ Cup Vegetables curry,
1 Cup Dal,
1 Bowl Salad.

OR

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

Oats with double toned milk
5 Egg whites and any fruit juice

 

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“I LOVE IT WHEN I HEAR ‘YOU CAN’T’ OR ‘YOU WON’T.’ THIS PUSHES ME.”


Training/Exercises That Kept me On Track

Exercise Name

Duration

Reps

Sets

Remarks

Tabata

4 mins

   

Incline Bench Press

 

8 – 10

3

 

One Arm Dumbbell Row

 

10 – 12

3

 

Seated Barbell Press

 

8 – 10

3

 

Cardio (running, cycling etc.)

10 mins

   

Pull Ups

 

10 – 12

3

 

Skull crushers

 

10 – 12

3

 

Dumbbell Curl

 

10 – 12

3

 

Cardio (running, cycling etc.)

10 mins

   

Exercise Name

Duration

Reps

Sets

Remarks

Tabata

4 mins

   

Squats

 

8 – 10

3

 

Leg Curl

 

10 – 12

3

 

Leg Extension

 

12 – 15

3

 

Leg Press Calf Raise

 

15 – 20

3

 

Cardio (running, cycling etc.)

10 mins

   

Plank

1 min

 

3

 

Twisting Hanging Knee

 

20

3

 

Crunches

 

300

 

With 5 – 6 intervals

Lying Leg raise

 

200

 

With 5 – 6 intervals

Cardio (running, cycling etc.)

10 mins

   

Rest

Exercise Name

Duration

Reps

Sets

Remarks

Tabata

4 mins

   

Dumbbell Bench Press

 

8 – 10

3

 

Barbell Row

 

8 – 10

3

 

Dumbbell Lateral Raise

 

12 – 15

3

 

Cardio (running, cycling etc.)

10 mins

   

Lat Pull Down

 

10 – 12

3

 

Cable Tricep Extensions

 

10 – 12

3

 

EZ Bar Preacher Curl

 

10 – 12

3

 

Cardio (running, cycling etc.)

10 mins

   

Exercise Name

Duration

Reps

Sets

Remarks

Tabata

4 mins

   

Leg Press

 

15 – 20

3

 

Stiff Leg Deadlift

 

8 – 10

3

 

Walking Lunge with Dumbbell

 

10

3

 

Cardio (running, cycling etc.)

10 mins

   

Seated Calf Raise

 

15 – 20

3

 

Cable Crunch

 

20

3

 

Russian Twist

 

20

3

 

Cardio (running, cycling etc.)

10 mins

   

Rest

Rest


What Aspect Challenged Me The Most

As I was a lazy person due to fat so training was a challenge for me. Next biggest challenge was the diet and avoiding junk food. In India, foods are very high in calories because nearly everything has butter in it.

Another challenge was meeting my protein requirements because I’m a vegetarian. I had lots of milk (Double toned) and soy to meet the requirements. And also started eating egg white but not meat.

Amit helped me acquiring knowledge about training and dieting. I was able to overcome the challenges and knew it would be worth it.

How I feel or what I achieved after transformation

"HAVE A CLEAR UNDERSTANDING OF WHAT YOUR GOALS ARE. FOCUS ON YOURSELF AND KNOW YOUR LIMITS."

“HAVE A CLEAR UNDERSTANDING OF WHAT YOUR GOALS ARE. FOCUS ON YOURSELF AND KNOW YOUR LIMITS.”

It feels great to see myself today. The small sacrifices brought big rewards. The most important is confidence. It’s been a life changing experience. I’m at peak fitness levels and can say I’m more fit than people my age.

I’ve learned to control myself, be more disciplined, and be better-looking.

Suggestions For Aspiring Transformers

  • Transformations don’t happen overnight. It took time. So be patient.
  • If you’re fat, don’t make a goal to have eight-pack abs. Divide your goals into smaller targets.
  • Train hard and eat clean.
  • Believe in yourself and don’t give up.
  • Have fun in the gym by socializing, but don’t get distracted while training.

Friends search your reason or motivation source before it’s too late. Inspiration can come from anywhere Once you find any inspiration, motivation or a reason to be fit, then it will be easier for you to make time in your day to prepare healthy foods and exercise regularly.


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  • sam

    You have not mentioned when you eat multivitamins?

    • I forgot to mention that. I used to take it with breakfast… 🙂

  • sam

    Thanks! How to choose all these supplement? I mean which company?