BIOGRAPHY

  • Gymming was my passion since I was 17 but had lot of family responsibilities and lack of knowledge about fitness so could never make it easily. I made my passion into profession since  2015.  
  • 3 gold medals and 1 bronze medal in District level bodybuilding competition
  • 5th Place in state level bodybuilding event Satish Sagar Classic in 2015.
  • Participated in JERAI Classic in Jan’16 and Sheru Classic in October 2016,
  • Markende Shree December 2016
  • Kashbag Shree Jan’2016
  • Hindalga Shree in March 2016
  • During off season I try hitting 300 grams of carbs most of it are complex carbs with 200grms of protein (all from whey supplement since I am a vegetarian) and 80 grams fats. During contest time I come down to 150 grams carbs, 200 grms protein and 50grms fats.
  • I try to hit these muscle groups twice a week. Abs specially during morning on empty stomach. During contest time I add cardio otherwise I don’t do much cardio.

Early morning Green tea

MEAL 1

2 scoops protein and one banana.

MEAL 2

50grams brown rice with dal. One bowl of salad. One scoop whey with one spoon of powdered flax seeds. 8 almonds and 1 walnut.

MEAL 3

One scoop of whey 50 grams oats. Both mixed in a shaker with some water.

MEAL 4 (post workout)

2 scoops whey, one banana and one apple.

MEAL 5 (dinner)

50 grams brown rice with dal. One bowl of green salad wit olive oil. One scoop of whey with flax seed powdered. 8 almonds.

MEAL 6 (before bed)

2 scoops whey with 2 table spoons of olive oil.

Chest
——-
Dumbbell press 4 sets, Dumbbell incline press 4 sets, dumbbell decline press 4 sets, incline and decline fly 4 sets on cable and finisher 3 sets with Hindu dips or double bar. For variation I replace the dumbbell with barbell and sometimes do incline decline and press all on cable.

Shoulder
——-
Dumbbell press 4 sets, military press using barbell 4 sets, upright row 3 sets, rear deltoid the machine 3 sets, side raise 3 sets, lateral raise using dumbbell 3 sets and shrugs using dumbbell 3 sets. For Variation I replace I replace dubbells with barbells and sometime with the machines and do all these in a different order.

Triceps
——-
I usually start triceps with cable push down 3 sets, skull crush 4 sets, close grip 4 sets, over head dumbbell 3 sets.

Biceps
——
I love to start biceps on preacher curl sometimes using barbell sometimes with cable or dumbbells. The next comes the barbell curls with different grips (like close grip, wide grip and also cheat curls), biceps curls on the cable, concentration biceps using dumbbell and hammer curls usings dumbbell I do any of these 5 exercises during biceps with 3 to 4 sets of each.

Back
——-
Deadlifts 3 sets, lats pull down 4 sets, T bar or bend over rows 3 sets, rowing 3 sets, pull ups 4 sets with different grips, single hand dummble pull over 3 sets. For variation I start them Ina different order.

Legs
—–
I start warm ups with leg extension to reduce the chances of injury. The next thing I do is squats which varies from 3 to 5 sets, lunges using dumbbells 3 sets, sissy squats 2 sets and 2 of side sit ups, leg press 3 sets, sumo squats 3 sets, leg biceps 4 sets, stiff leg 3 sets and leg press 3 sets. Calf raise 4 sets and donkey calf 3 sets.

NUTRITION

Early morning Green tea

MEAL 1

2 scoops protein and one banana.

MEAL 2

50grams brown rice with dal. One bowl of salad. One scoop whey with one spoon of powdered flax seeds. 8 almonds and 1 walnut.

MEAL 3

One scoop of whey 50 grams oats. Both mixed in a shaker with some water.

MEAL 4 (post workout)

2 scoops whey, one banana and one apple.

MEAL 5 (dinner)

50 grams brown rice with dal. One bowl of green salad wit olive oil. One scoop of whey with flax seed powdered. 8 almonds.

MEAL 6 (before bed)

2 scoops whey with 2 table spoons of olive oil.
TRAINING

Chest
——-
Dumbbell press 4 sets, Dumbbell incline press 4 sets, dumbbell decline press 4 sets, incline and decline fly 4 sets on cable and finisher 3 sets with Hindu dips or double bar. For variation I replace the dumbbell with barbell and sometimes do incline decline and press all on cable.

Shoulder
——-
Dumbbell press 4 sets, military press using barbell 4 sets, upright row 3 sets, rear deltoid the machine 3 sets, side raise 3 sets, lateral raise using dumbbell 3 sets and shrugs using dumbbell 3 sets. For Variation I replace I replace dubbells with barbells and sometime with the machines and do all these in a different order.

Triceps
——-
I usually start triceps with cable push down 3 sets, skull crush 4 sets, close grip 4 sets, over head dumbbell 3 sets.

Biceps
——
I love to start biceps on preacher curl sometimes using barbell sometimes with cable or dumbbells. The next comes the barbell curls with different grips (like close grip, wide grip and also cheat curls), biceps curls on the cable, concentration biceps using dumbbell and hammer curls usings dumbbell I do any of these 5 exercises during biceps with 3 to 4 sets of each.

Back
——-
Deadlifts 3 sets, lats pull down 4 sets, T bar or bend over rows 3 sets, rowing 3 sets, pull ups 4 sets with different grips, single hand dummble pull over 3 sets. For variation I start them Ina different order.

Legs
—–
I start warm ups with leg extension to reduce the chances of injury. The next thing I do is squats which varies from 3 to 5 sets, lunges using dumbbells 3 sets, sissy squats 2 sets and 2 of side sit ups, leg press 3 sets, sumo squats 3 sets, leg biceps 4 sets, stiff leg 3 sets and leg press 3 sets. Calf raise 4 sets and donkey calf 3 sets.