A tragedy in Vikram Jeet’s life made him realize there was no excuse for delaying plans to build the physique he’d always wanted. This is how he set about achieving his goal.
VITAL STATS
Before
• Age: 30
• Height: 5’9
• Weight: 188lb
• Body fat: 13%
After
• Age: 30
• Weight: 166lb
• Body fat: 7%
A TURNING POINT
I always believed in living a healthy lifestyle and investing in health now rather than in medicines in the future. In January of 2018, a tragedy hit me hard when I lost my father. I felt so disoriented regarding my fitness goal, distracted, less motivated and started to gain a lot of weight and lose shape. That’s when I saw Kris Gethin posting about his 8-week Muscle-building trainer on social media. This was my ‘A-ha’ moment and I decided to make that transformation my goal and work hard for the next eight weeks. This would also help me get back in shape and prepare for a Men’s physique show which I’d always wanted to compete in, at the end of 2018.
TRYING TIMES
It was hard to blend in during social gatherings or when going out. I had to be on point with my nutrition and supplementation so I could not eat or drink out and had to time everything around it. I always made sure that I was prepared ahead and had my meals with me so that I didn’t cheat on nutrition and training. It was tough, but was all worth it. That consistency and dedication paid off and it reflects in the physique I attained at the end. You have to learn to say no to others when you are so focused on your goal. The most challenging part was to keep motivated and stay focused towards the final goal.
MY DIET PLAN
6.00am 1 scoop whey protein isolate
7.00am Pre-Kaged + L-Carnitine
7.30am Workout time
During workout: In-Kaged, citrulline, BCAA
9.00am Post workout – Re-Kaged, glutamine
11.00am 150g chicken, 5ml coconut oil, 50g rice (uncooked weight), 200g green veg, Multivitamin + Omega-3
1.30pm Lunch 200g chicken, 5ml olive oil, 50g rice (uncooked weight), glutamine
6.00pm 150g fish
9.00pm 200g chicken, 5ml coconut oil, 125g rice (cooked weight), CLA, Omega-3
8 liters of water intake daily.
MY WORKOUT
BACK & CALVES (MONDAY)
Reverse-grip pulldown 3 x 16-18 rest-pause
Straight-arm pullover 3 x 10-12 rest-pause
T-bar row 3 x 16-18 rest-pause
Bent-over row 3 x 16-18 rest-pause
Shrug 3 x 20 rest-pause
Seated calf raise 3 x 30 rest-pause
HIIT 1 3 4 minutes at an easy tempo/1 minute full
intensity for a total of 15 minutes
CHEST & ABS (TUESDAY)
Decline chest press 3 x 20 rest-pause
Decline dumbbell flye 3 x 20 rest-pause
Machine incline flye 3 x 20 rest-pause
Pec deck 3 x 20 rest-pause
Hanging leg raise 3 Failure rest-pause
HIIT 1 3-4 minutes easy/1 minute full intensity for a total of 15 minutes
LEGS (WEDNESDAY)
Lying leg curl 3 x 20 rest-pause
Stiff-legged deadlift 3 x 20 rest-pause
Hack squat 3 x 20 rest-pause
Leg press 3 x 20 rest-pause
Smith machine squat 3 x 20 rest-pause
HIIT 1 3-4 minutes easy/1 minute full intensity for a total of 15 minutes
ARMS & CALVES (THURSDAY)
Triceps pushdown 3 x 20 rest-pause
Dips 3 x Failure rest-pause
Seated dumbbell overhead triceps extension 3 x 20 rest-pause
Preacher curl 3 x 20 rest-pause
Alternating dumbbell curl 3 x 16–18 rest-pause
Standing EZ-bar curl 3 x 20 rest-pause
Calf press 3 x 20 rest-pause
HIIT 1: 3-4 minutes easy/1 minute full intensity for a total of 15 minutes
SHOULDERS & ABS (FRIDAY)
Rear delt raise 3 x 20 rest-pause
Rear delt barbell row 3 x 20 rest-pause
Standing unilateral dumbbell press 3 x 20 rest-pause
Front raise 3 x 20 rest-pause
Lateral raise 3 x 20 Incline rest-pause
Sit-up 3 x Failure rest-pause
HIIT 1: 3-4 minutes easy/1 minute full intensity for a total of 15 minutes
ACTIVE REST DAY (SATURDAY)
Morning Cardio –
HIIT 1 3 4 minutes easy/1 minute full intensity for a total of 15 minutes
Evening Cardio – Steady-state cardio 20 minutes
ACTIVE REST DAY (SUNDAY)
Morning Cardio (Intermittent fast) 15 minutes
HIIT 1: 3 – 4 minutes easy/1 minute full intensity for a total of 15 minutes
Evening Cardio – Steady-state cardio 20 minutes
ADVICE TO OTHERS
Having a mentality of not quitting and making every rep count was most challenging. But it was worth it and the results were great. Your brain tells you to stop but deep inside you know that you can push yourself and your boundaries. This is what separates you from others and for extreme results you need to take extreme measures, because if it was easy everyone would do it.
