Name: Sachin
Age: 30
Family Status: Single
Occupation: Senior Network Engineer
Hometown: Mumbai, India
Pounds or Inches Gained/Lost: I have gained 20 pounds of muscle!
Starting Weight: 138 pounds
Current Weight: 158 pounds
Sachin’s Muscle Building Story!
When did you become unhappy with your physique?
I was always unhappy about being skinny from childhood.
What made you decide to transform your body?
Due to field work, I was unable to take care of my health due to too much workload. Two years back, I joined an organization that has a gym. I had a very high desire to do exercises and get guidance by my gym trainer. I finally made my up mind to achieve a good physique.
What were the most important changes you made to build muscle?
Disciplined regular workouts and proper intake of specific foods at regular intervals along with sufficient rest.
What was most challenging about building muscle?
Being very punctual in doing workouts.
How long did it take you to start to see results?
4 months.
How long did it take for you to reach your current weight?
6 months.
How long have you maintained your muscular gains and how do you do it?
I have been maintaining this weight for more than 18 months and now I’m looking forward to getting a lean body. To maintain this weight level, I eat specific foods with regular workouts.
How has your life changed now that you’ve gained muscle mass?
I am very happy. Friends have appreciated my efforts and now I am spreading awareness of exercise benefits among my friends.
How did ShapeFit help you reach your muscle building goals?
ShapeFit.com has taught me fitness science. The website has enhanced my knowledge on food, diet and exercises. Initially, I just knew that I should do exercises but ShapeFit.com has helped me to understand the fitness science facts.
Sachin’s Muscle Building Tips!
Muscle Building Tip #1:
Keep goals and have discipline in your workouts, food intake and proper rest.
Muscle Building Tip #2:
Be around fitness people to keep your motivation level high.
Muscle Building Tip #3:
Do workouts for all body parts like shoulders, legs, arms, back, chest, triceps and abs.
Muscle Building Tip #4:
Do workouts with 3 sets with 10-12 reps for every body part. Have proper workouts scheduled and designed by a trainer.
Muscle Building Tip #5:
Have patience. Results will surely come.
Sachin’s Muscle Building Eating Plan!
Breakfast:
Cereal, bread with cheese (during weight gain phase), 2 egg whites & milk.
Lunch:
Bread with vegetables and curd. After lunch, I have a yogurt and banana.
Dinner:
Rice, vegetables, curd. Sometimes chicken and fish after my workout with 2 egg whites.
Snacks or Mini Meals:
Yogurt, cottage cheese, almonds, bananas, fruits.
Sachin’s Muscle Building Supplements!
Supplements Used:
I have not used any supplements yet. Just having healthy and specific foods regularly on time has worked great for me.
Sachin’s Muscle Building Workouts!
Weight Training:
I do compound exercises on alternate days with one day of rest in between. So, my workout schedule is:
Monday: shoulders, legs, abs
Tuesday: rest
Wednesday: chest, triceps, abs
Thursday: rest
Friday: back, biceps, abs
Saturday: rest
Sunday: rest
Cardiovascular:
Walking for 15 minutes (on Sunday), jogging for 15 minutes (on Sunday), skipping rope for 25 counts of 3 sets (3 days per week).
