Transformation: Vishwajith A (How i lost weight & gained muscles)

Weight Loss Transformation Story - Vishwajith A

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”!.

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Vital Stats 

 Transformation - Vishwajith A

Name:
Vishwajith A

Location:
Kasargod, kerala, India

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.

Transformation - Vishwajith A

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.

FitnessRockers Transformations

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

  1. Whey protein (ON / Muscleblaze)
  2. BCAA’s (Scitech)
  3. Multivitamins (Muscleblaze)

Diet Plan that guided my Transformation

Meal No.TimeDescription
Meal 110:00 amEgg whites and fruits
Meal 212:00 pmWhey protein, almonds
Meal 302:00 pmEgg whites, brown rice, olive oil
Meal 404:30 pmWhey protein, Protein bar
Meal 506:30 pmProtein bar, sweet potato
Meal 609:00 pmLow fat cottage cheese, peanut butter

Training/Exercises That Kept me On Track 

Weight Loss Transformation Story - Vishwajith A

“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

  3Warm 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

Incline Bench Press

 

10

3

 

Leverage Press

 

12

4

 

Decline Bench Press

 10 

Flat Dumbbell Bench Presses

 

10

3

 

Pec Deck Fly

 124 

Exercise Name

Duration

Reps

Sets

Remarks

Jumping jacks, Arm swing, Shoulder Cuff Rotation

  Warm Up 

Triceps dips, Pull ups or Pushups

 

3

Warm Up

Lat Pull Down

 

12

4

 

Bent Over Row

 

12

4

 

Barbell Row

 124 

Crunches

 124 

Exercise Name

Duration

Reps

Sets

Remarks

Jumping jacks, Arm swing, Shoulder Cuff Rotation

   Warm Up

Triceps dips, Pull ups or Pushups

  3Warm Up

Dumbell Shoulder Press

 103 

Lateral Raise

 

10

3

 

Front Dumbell Raise

 124 

Upright Row

 

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

 124 

Hammer Curl

 

12

4

 

Barbell Curl

 124 

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.  


Weight Loss Transformation Story - Vishwajith A

“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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