Muscles Transformation

Navneet Sharma's Introduction

Dr. navneet sharma turned Hot Dr. Navneet Sharma!
A loving husband and a caring father has a really hectic schedule. But he has proved where there is a will there is away, that too in three months. We congratulate Navneet on his achievements.
In the words of Navneet-
Really greatful to musclesquad..and a big thanx to my online trainer Nishant bhai..without whose guidance it wouldnt be possible...thank u musclesquad

before
after
Before After
Age 30 30
Height
Weight 73 70
Body Fat %

Workout of Navneet Sharma

His workout- Staggered training plan -
In this plan with each set we will combine a minor muscle and perform 20-30 reps after every set. This way you will end up hitting that particular muscle 18-20 depending on the total number of exercises in the schedule.
Follow routine _ Reps 15 (strictly followed) ( 15 reps means choose a weight so that muscle exactly fails at 15, neither 16 nor 14... ) (weight selection is crucial) Sets 4 each ; Incline walk at 12% and speed 4-5 kmph as per your endurance. Rest between two consecutive sets should not be more than 30 secs, will be difficult initially but you will catch up with practice. Use a stopwatch for better monitoring of the rest time
Please note that you have to do 10 mins incline walk before and after working for warming up and 15 mins cooling down.
Day 1 Legs (keep the aforementioned rest and reps instructions in mind)
10 min incline walk
Weighted squats + calf after every set
Sumo squats + calf after every set
overhead squats+ calf after every set
hip Thrusts+ calf after every set
leg curls (5 sets with a rest of 20 secs)+ calf after every set
15-20 min incline walk
Day 2 Chest (keep the aforementioned rest and reps instructions in mind)
10 min incline walk
Incline Dumbbell fly + wrist curls after every set (do both reverse and front)
Bench Press +wrist curls after every set
pec dec fly +wrist curls after every set
decline dumbbell press+wrist curls after every set
15-20 min incline walk
Day 3 Shoulder (keep the aforementioned rest and reps instructions in mind)
10 min incline walk
Military press (front and back alternatively) + hip thrusts
Hanging lateral raise+ hip thrusts
rear delt fly + hip thrusts
barbell front raise+ hip thrusts
Shrugs + hip thrusts
15-20 min incline walk
Day 4 Cardio and abs(keep the aforementioned rest and reps instructions in mind)
10 min incline walk
500 crunches
1 min plank
leg raises 5 sets
incline walk 15 mins
cycling 15 mins (cycle in standing position with tight rim as per your strength)
Day 5 Back (keep the aforementioned rest and reps instructions in mind)
10 min incline walk
Lat pull down + shrugs
dead lift+ shrugs
seated rowing + shrugs
hyperxtension+shrugs
15-20 min incline walk
Day 6 Arms (keep the aforementioned rest and reps instructions in mind)
10 min incline walk
Barbell curls+ crunches
alternate dumbbell curls+ crunches
Preacher curls+ crunches
tricep push down+ leg raise
reverse grip push down + leg raise
bench dips+ leg raise
15-20 min incline walk
His Diet-
Meal plan
Non Vegetarian
Morning workout
high protein and high fibre
Meal 1 (6:30) Whey + add 3 scoop oats for carbs loading
Meal 2 (7:15)pre workout meal: banana and espresso + 4 gms arginine
Meal 3 (8:30) post workout: 1 scoop whey + 1 banana 🍌 + 1 scoop gainer
Meal 4 (10:00) Multigrain bread sandwich (add cucumber+ cabbage+ hara dhaniya+ tomato+ onions+ chicken salami / low fat paneer slices (50gms)4 slices in one) Eat two sandwiches+ fresh orange juice (not real or tropicana)
Meal 5 (12:00) 4 boiled egg whites + 1 yolk + 1 banana
Meal 6 (2:00) fruit salad( papaya+ anar+ apple) 250 gms
Meal 7 (4:00) boiled or roasted chicken breast (250 gms)+ 1scoop gainer OR boiled daal 300 gms+ broccoli 30-40 gms + 1 scoop gainer
Meal 8 (6:00) Sprout salad (add onions+ tomato + cucumber and lime to taste)
Meal 9 (9:00) Multigrain chapati 2-3 + boiled dal (250 gms)+ green salad + 1 scoop gainer
Meal 10 (bed time) shilajit (dont confuse it with other myths, its for immunity ) 1 glass skimmed milk + 1 spoon cow ghee (make sure its pure)+ 2-3 gms haldi powder

TRAINING ROUTINE THAT KEPT ME ON TRACK

My trainer had put me on a time frame exercise.

DIET PLAN THAT GUIDED MY TRANSFORMATION

MEAL DESCRIPTION

SUGGESTION FOR FUTURE TRANSFORMERS

My suggestion to aspiring transformers is to start as early as possible. No point wasting time over marketing gimmicks of making you transform in the shortest possible time. Just start the journey, figure out the challenges in the middle and find the solution. Also most importantly, donít ever give up.