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

Dilip Transformation, How I gained muscle

Dilip proves that hard work, perseverance, and being realistic make the perfect recipe for getting the body you want.

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Vital Stats 

 Dilip Transformation, How I gained muscle

Name:
Dilip Kumar

Location:
Bokaro, Steel City, India

Attributes

Before

After

Age

24

27

Weight

41 kgs

69 kgs

Coach

I am my own coach

Gym/Fitness Center

  1. Bajrang Health Club
  2. 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….

FitnessRockers Transformations

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. 

Dilip Transformation, How I gained muscle

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

  1. On whey 100% gold standard
  2. On casein protein
  3. On Glutamine
  4. Endura E pro Blast

Diet Plan that guided my Transformation

Whey protein with Glutamine (First thing in the morning)
2 Whole eggs,
Soaked almonds and
2 bananas
Any Breakfast with Multivitamin and custard followed by fruit juice
2 cup rice or brown rice,
1 bowl Daal,
1 bowl salad,
followed by 100 gm chiken
Protein and Carb Shake equally divided with 2 banana
4 Chapattis with Ghee (clarified butter)
Medium fried veggie
Followed by 1 Glass full cream milk
Glutamine or casein protein before sleep
 

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

 

Barbell Pull Ups

 

10

3

 

Lats Pull down

 

12

3

 

One Arm Dumbbell Row

 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

 

Decline Bench Press

 20, 15, 12 

Flat Bench Presses

 

20, 15, 12

3

 

Incline or Flat Dumbbell Flyes

 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

 

Dumbbell Curls

 8 – 10  3 

Preacher Curls 

 8 – 10  

Reverse Curls

 8 – 10  

Standing Bicep Curls with Straight Bar

 8 – 103 

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 – 153 

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 – 153 

Dumbbell Shrugs

 

12 – 15

3

 

Military Presses

 12 – 15

3

 

Lateral Raises

 12 – 15 3 

Upright Rows

 12 – 153 

Stretching movements

  3 

 

Rest


Dilip Transformation, How I gained muscle

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?

Dilip Transformation, How I gained muscle

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

  1. Step-in the gym with strong mindset and dedication.
  2. Don’t workout to showoff, do it for your self.
  3. Give all what you have and for what you want to achieve.
  4. Never cheat with exercises routine and meals.
  5. 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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