Transformation: Dilip Kumar (How I gained muscle & weight)
Dilip proves that hard work, perseverance, and being realistic make the perfect recipe for getting the body you want.
Vital Stats
 | Name: Location: | Attributes | Before | After |
Age | 24 | 27 | ||
Weight | 41 kgs | 69 kgs |
Coach
I am my own coach
Gym/Fitness Center
- Bajrang Health Club
- Muscle ‘n’ Fitness
Why I decided to Transform my body?
I decided to transform my body just because everyone in my locality used to make fun of my slim physique as I was under-weight. This made me to decide to show everyone that I am not going to live my life with this slim structure. So, I joined gym and dedicated myself totally for my fitness and now I am very happy with all my efforts and and its result. I feel happy when others get inspired by my dedication and physique which I achieved after my hard work….
How I Accomplished My Goals (How I gained muscle)?
There are many keys to success in my journey:
1. Pure dedication and discipline for being fit.
2. Strong mindset that helps me to hit hard at gym on regular basis.
Give all what you have and for what you want to achieve.
3. Gained and used proper technique and knowledge of the exercise.
4. Proper guidance from seniors
5. Strict diet plan
Supplements that helped me through the journey
- On whey 100% gold standard
- On casein protein
- On Glutamine
- Endura E pro Blast
Diet Plan that guided my Transformation
Soaked almonds and
2 bananas
1 bowl Daal,
1 bowl salad,
followed by 100 gm chiken
Medium fried veggie
Followed by 1 Glass full cream milk
Training/Exercises That Kept me On Track
Exercise Name | Duration | Reps | Sets | Remarks |
Skipping, Cross Training | 10 mins | |||
Pull Ups | 10 | 3 | ||
Bar/Parallel Dips | 10 | 3 | ||
10 | 3 | |||
12 | 3 | |||
| 12 – 15 | ||||
Seated Cable Rows | 10 | |||
T-bar Rows | 12 – 15 | |||
Stretching movements | 3 |
Exercise Name | Duration | Reps | Sets | Remarks |
Skipping, Cross Training | 10 mins | |||
Pull Ups | 10 | 3 | ||
Bar/Parallel Dips | 10 | 3 | ||
Straight Arm Pullovers | 20, 15, 12 | 3 | ||
| 20, 15, 12 | 3 | |||
20, 15, 12 | 3 | |||
| 20, 15, 12 | 3 | |||
Stretching movements | 3 |
Exercise Name | Duration | Reps | Sets | Remarks |
Skipping, Cross Training | 10 mins | 3 | ||
Pull Ups | 10 | 3 | ||
Bar/Parallel Dips | 10 | 3 | ||
Concentration Curls | 10 – 12 | 3 | ||
| 8 – 10 | 3 | |||
Preacher Curls | 8 – 10 | 3 | ||
Reverse Curls | 8 – 10 | 3 | ||
Standing Bicep Curls with Straight Bar | 8 – 10 | 3 | ||
Dumbbell Kickbacks | 20, 15, 12 | 3 | ||
Overhead Dumbbell Triceps Extensions | 20, 15, 12 | 3 | ||
Standing Triceps Extensions | 20, 15, 12 | 3 | ||
Triceps Cable Press Down | 20, 15, 12 | 3 |
Rest
Exercise Name | Duration | Reps | Sets | Remarks |
Skipping, Cross Training | 10 Mins | |||
Free Weight Lunges | For Warmup | |||
Free Squats | For Warmup | |||
Leg Extensions | 12 – 15 | 3 | ||
Weighted Squats | 12 – 15 | 3 | ||
Standing Calf Raises | 20 | 3 | ||
Leg Presses | 12 – 15 | 3 | ||
Stretching movements | 3 |
Exercise Name | Duration | Reps | Sets | Remarks |
Skipping, Cross Training | 10 Mins | |||
Pull Ups | 10 | 3 | ||
Bar/Parallel Dips | 10 | 3 | ||
Arnold Presses | 12 – 15 | 3 | ||
Behind the Neck Presses | 12 – 15 | 3 | ||
Dumbbell Shrugs | 12 – 15 | 3 | ||
Military Presses | 12 – 15 | 3 | ||
| 12 – 15 | 3 | |||
| 12 – 15 | 3 | |||
Stretching movements | 3 |
Rest
What Aspect Challenged Me The Most?
During first year, I felt it really difficult to put on mass as I was new and didn’t know the techniques and diet plan and also didn’t get right guidance.
During second year, I started taking guidance from internet and knowledgeable/experience people but still I was facing muscle gain problem just because of lack of proper diet plan.
But during third year, I started making workout plan and proper diet plan and followed it for six months properly. Now, some gains were visible and then in the last six months I got success in building the physique I dreamed of.
How I feel or what I achieved after transformation?
Don’t workout to showoff, do it for yourself.
I feel like I deserved to be what I am today since starting.
Nobody used to care about me but now people get inspired by my dedication as I did drug-free bodybuilding and pure natural. I feel awesome when people come to me for guidance. I feel proud and confident now. Also, I feel very energetic and deliver my 100% at Gym into exercise..
Suggestions For Aspiring Transformers
- Step-in the gym with strong mindset and dedication.
- Don’t workout to showoff, do it for your self.
- Give all what you have and for what you want to achieve.
- Never cheat with exercises routine and meals.
- Always be open to learn from others.
How www.fitnessrockers.com helped me to reach my goal?
Can’t explain in words but it helped me in some aspects alot.
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