Individual case study - Male Body Transformation

Individual case study : Rajul

This is an intense 12 weeks body transformation plan designed to leverage advanced nutritional strategies and specific workout routines to transform your body in 12 weeks. On the basis of your body analysis and your fitness goals, a complete nutrition plan would be provided. This would include customized diet chart. Nutrition plan would be updated one a month as per the changes in your body.

Before Weight: 111 Kg

After Weight: 92 Kg

Meet the client

Rajul is 28 years old, is an M.B.A from MDI and wants to get a lean and muscular physique.

When we first met him, he was typical party guy with a laidback life style. He thoroughly enjoys food and was eating lot of junk foods every day. That’s where we started with a detailed analysis.

Post analysis conclusion

Body type

Rajul belongs to a typical meso-endo category body that gains muscle relatively easily but makes it difficult to lose fat.


Rajul has never been to gym in his life before. He had no idea how to workout.


There was no system in diet. He was relying mostly on junk foods.

Why we need fat in body

Rajul was relying too much on the supplements with half of them being unnecessary. We decided to cut down his supplement intake and cost both.

What we did with diet

This is what I did:

  • Adjusted his overall daily caloric intake to match his daily requirements
  • Optimized the amount of carbohydrates, protein and fat required daily to achieve a lean physique
  • Increased healthier natural protein resources to his diet

The motivation and Reward!

Since it was a major change his routine and diet, we wanted Rajul to feel happy, excited and rewarded.

We added a cheat day at the end of each week where he will break free and eat food outside of his diet schedule and start next week with full vigor and strength.

Updated Workout Routine

I designed his workout to balance the overall volume per session, intensity and frequency to help each individual body part develop to shape the desired physique.

We included separate cardio days leveraging the features of all three variants hiit, miit and liss.

The Lifestyle Challenge and how we addressed

Rajul has busy weekends. We adjusted his routine so that he gets good results by working out 4 to 5 days a week.

Strength that helped us the most

Rajul lives by the philosophy of giving your best to anything you do. His determination and will helped him get miraculous results. He lost over 19 kilos in 3 months.

Start Your Transformation

Let’s talk about you? If you’re struggling to own a body you always wanted for yourself, let’s discuss.

Whatsapp me at 9810253585 or email me at

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