Body Transformation Photos - Naseba Rolex Explorer Challenge

From the calculations made in www.bmi-calculator.net I assumed a body fat % of 9.49 back in August 2011 but clearly I was wrong. After using the caliper method and the body fat machine at SNAP Fitness and Body & Soul, I found out my body fat was close to 13% in the beginning of September 2011. So my best which was in May-July 2007 was no less than 9.8-10% and not 8%. So please disregard what I may have written in my blog before. All the photos shown here are according to caliper or the body fat machine method.

October 2010 - 80kg at 20% body fat. Not much definition​...no abs for sure...trust me, was pullin in my tummy!

June 20th 2011 - 74 kg with Body fat 16%

Sept 1st 2011 - abs showin up but a very bulbous chest... 76kg with bo​dy fat close to13%

Sept 30th 2011 - naseba annual day - abs almost there, Sophie made sure i dint forget that...76 kg with body fat reducing another 2.5-3% to around 10-10.5%!

Oct 14th-18th 2011 - 77kg, body fat reduced another 1% to 9%

Finally the "infamous 6-pack" shows clearly!

October 18th 2011

 Tribute to MJ and to show just how lean I've gotten!


THINK YOU"VE SEEN IT ALL??? YOU'RE WRONG! 


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SEPTEMBER 2000

DECEMBER 5th 2000, my favorite nephew's 1st birthday
At 100kgs, 41 inch waist, 28% body fat

DECEMBER 1999

October 2002

MARCH 10th 1994 - My 11th Birthday

October 22nd to November 4th 2011

Oct 22nd: 630am Came back from hyd and went straight to the gym...did not strain myself...ran for 20 minutes, did pushups, pullups, squates, abs/core training for 25 minutes, 15 minutes steam and was off to work. Similar diet as before.

Oct 23rd: Was pretty exhausted so chose to rest in the morning. went to work and followed the same diet routine as usual. chest and bicep workout form 845-10pm

Oct 24th: Chose to take rest. Again followed a strict diet eating good mix of complex carbs, lean protein and good fat as per the days caloric requirements.

it's 1046pm here and am still at work writing this blog! rain played spoiler but nevertheless worth all the time spent preparing my presentation for the rolex challenge.

Oct 25th: 130 am and still at work trying to put together a good presentation for the challenge. slept on the sofa on the terrace...quite an experience! woke up and got ready for work at a friend's place closeby. not much to talk about in terms of workout and food. pretty much a cheat meal day. was very tired all day and somehow pulled through. was back home by 9pm and slept by 10pm.

Oct 26th to November 4th: Unable to go to the gym due to sister's condition. Early vacation starting on november 2nd. took a flight back to hyderabad and rushed to the hospital. she's been fightin so hard against all of her worst fears which is so inspiring to see. she's better today(nov 4th) and will be takin her back home. Been very careful about the food i eat though. will start workout tomorrow mornin. first priority is my sister though. will fit in the workouts accordingly.

October 20th and 21st - Free hand workouts

sister was hospitalized due to complications, went to hyd over the weekend and sorted things out till she was discharged. Not much time to workout but did a lot of push ups, pullups, squats, lunges, crunches, leg raises and complex movements to churn the core. ate30% lean protein, 50% complex carbs and 20%good fat.

Oct 19th - Morning Back Workout - Last heavy weight workout for the month

Woke up at 6am: 1ltr water

630am: 1 banana+1apple+1orange+250ml milk

20minutes gap

Cyled 2.1 km to the gym, ran for 15 minutes(HIIT)

Creatine with water +100ml gatorade, multivitamin and iron folic

715-830am: 

15 minutes  HIIT cardio.

Back:

1. 200 Advanced Pushups, 5reps*3sets wide concentration pull ups(6sec hold at contraction)

2. Double Dumbbell bent knee rowing(Weight per arm): 5kg*max(130reps), 15kg*15reps, 17.5kg*12reps, 22.5kg*10reps

3. Single Arm Bent Rowing on the bench(per arm):  17.5kg*15reps, 22.5kg*12reps, 25kg*10reps

4. Wide Lat pull-down on precor:  9plates*15reps, 11plates*12reps, 13plates*10reps

5. Close arms lat pull down palms facing in:  8plates*15reps, 9plates*12reps,10*10reps

6. Seated Machine rowing: 7plates*15reps, 8plates*12reps, 9plates*10reps

7. Shruggs(weight per arm): 17.5kg*15reps, 22.5kg*12reps, 25kg*10reps

End of Workout

End of Workout, stretched for 10 minutes, glutamine with water, fish oil, 600gm papaya, fish gel

Cycled back home 2.1 kms and then 3 kms to work

1015am-11am: 7 egg whites boiled, 2 egg dosas with coconut chutney, fish gel,

1am: 6egg whites + 20gms peanuts + 2carrots+ 2 spoons date syrup with 1 glass hot water

325pm:  half grilled chicken with onion and 1 tandoori roti

6pm: 6egg whites + 20gms peanuts + 2carrots+ 2 spoons date syrup with 1 glass hot water

830pm: half tandoori chicken + 1 tandoori roti + roasted peanuts

Off to Hyderabad on a Bus

11pm: off to bed

Oct 18th - Evening Cardio Abs

Cycled 3km to work in the morning and 5 km to the gym at night. 25 boiled egg whites, 1 full grilled chicken, half kg carrot, 2 cucumbers, 2 rotis, pudina, 1apple, 2oranges, 1banana, 1sapota, multivitamin and iron folic

5 meals with the 1st meal at 7am, last meal at 8pm

Pre-Workout: Creatine with water

845-10pm:  

half an hour of HIIT cardio. 200 ml gatorade

ABS/CORE:

1. 200 Advanced Pushups, 5reps*3sets wide concentration pull ups(6sec hold at contraction)

2. Half crunch superset: 3 sets of 35 reps each of close to the ground and off the ground(total 210reps)

3. Wide leg bent knee btwn the leg superset:  reach out crunch and side bending: 3 sets of 20 reps and 30 reps respectively(total 150reps)

4. Kickbacks: 8sets*10reps of without weights, 8sets*10reps with 2.5kg dumbbells(160reps total)

5. Core training with 5, 7.5 and10 kg dumbbells: 30 walking dumbbell swing, 30 walking punches, 30 twists per weight

End of Workout, stretched for 10 minutes, glutamine with water, fish oil, 250gmpapaya, fish gel

Cycled back home 2.1 kms

Oct 17th: Legs and core

I dread the day i gotta do legs coz i am in serious pain for 3 days at least post the leg workout. so mellowed it down a bit today.

Woke up at 6am: 1ltr water

630am: 1 banana+1apple+1orange+250ml milk

20minutes gap

Cyled 2.1 km to the gym, ran for 15 minutes

Creatine with water +100ml gatorade, multivitamin and iron folic

715-830am:  200 Advanced Pushups15*3 wide pull ups

1. Dumbbell Squats: 50*1 free squats, 15kg*2*15reps, 17.5kg*2*12reps, 22.5kg*10reps (Weight Per Arm)

15 seconds gap

2. Dumbbell lunges: per leg: 15kg*2*15reps, 17.5kg*2*12reps, 22.5kg*10reps (Weight Per Arm)- 10-15secs gap per set

15 seconds gap

3. Leg Extension: 8plates*20reps, 9plates*20reps, 10plates*15reps - 5 seconds gap per set

30 seconds gap

4. Hamstring Curls: 4plates*15reps, 5plates*12reps, 6plates*10reps

45secs gap

5. Calves: free weight calf raise standing on the edge of a staircase: 3 sets without rest: 25reps on both legs, 20reps only right leg, 20reps only left leg...calf crunch on precor leg press - 15 plates *20reps, 18paltes*15reps, 20plates*12reps

core training with 5 and 7.5kg dumbbells for 10 minutes

End of Workout, stretched for 10 minutes, glutamine with water, fish oil, 600gm papaya, fish gel

Cycled back home 2.1 kms and then 3 kms to work

1015am-11am: 7 egg whites boiled, 2 egg dosas with coconut chutney, fish gel,

1am: 6egg whites + 20gms peanuts + 2carrots+ 2 spoons date syrup with 1 glass hot water

325pm:  half grilled chicken with onion and 1 tandoori roti

6pm: 6egg whites + 20gms peanuts + 2carrots+ 2 spoons date syrup with 1 glass hot water

830pm: half tandoori chicken + 1 tandoori roti + roasted peanuts

10pm: cycled back home 3kms

11pm: off to bed

15th,16th October 2011

Was very tied up with work and moreover pretty killer workouts the last week,,,so chose not to go to the gym these two days in order to get a head start for the week in the new project at work and also allow my body to recover. And this was a great decision as both my goals of performing at work and recovering were achieved!

Routine: pretty much the same waking up at 6 and off to bed by 1030-11. Just made sure to eat high protein, complex carbs and good fat 6 times in the day. Also cycled harder back and forth from home to work, did 300 push ups, 200 squats, 200crunches each day.