This is an intense 12 weeks body transformation plan designed to leverage advanced nutritional strategies and specific workout routines to transform your body in 12 weeks. On the basis of your body analysis and your fitness goals, a complete nutrition plan would be provided. This would include customized diet chart. Nutrition plan would be updated one a month as per the changes in your body.
Name: Mahesh Rathore
Before Weight: 79 Kg
After Weight: 72 Kg
Meet the client
When we first met, he was following programs of a famous YouTuber. He has been training for almost an year and has built quite a decent physique for himself.
However, he was still not satisfied with the kind of body he desired and wanted to take it to the next level.
That’s where we started with a detailed analysis.
Post analysis conclusion
Mahesh belongs to a typical meso-endo category body that gains muscle relatively easily but makes it difficult to lose fat.
Where his strength level was great, he lacked in his cardiovascular abilities which compromised his stamina. His routine was built around weight training with no focus on cardio and conditioning.
He shows up an impressive development in back area but lacks completely in chest and shoulder area. It clearly reflected an imbalanced workout routine.
The overall calories intake was less and bad in proportion. With 40-45% calories coming from protein and another 40-45% from carbohydrates, he completely ignored fat. Surprisingly, we do need to have proper intake of fat to lose fat.
Mahesh was relying too much on the supplements with half of them being unnecessary. We decided to cut down his supplement intake and cost both.
What we did with diet
This was a great detail and analysis for me to start with and help Mahesh get the body he wanted. This is what I did:
- Increased the calories intake with major changes in macros distribution
- Added more fats to his diet
- Reduced the intake of protein shakes
- Increased healthier natural protein resources to his diet
The motivation and Reward!
Updated Workout Routine
We included separate cardio days leveraging the features of all three variants hiit, miit and liss.