Name: Harnek Mann

As far I can remember, I was always a skinny boy. Just like most school going kids, my life revolved around junk food. The more I ate, the worse my case got. Though I thought that it was actually not that bad that I was putting on mass, I was actually becoming skinny fat.  With the passing of time and almost negligible activity levels, I was now on the path to obesity and ballooned up to 90 kilos. My 12th board exams made things even worse. It was like I was sitting on weight-gaining rocket. After I finally graduated, I experienced a ton of fat-shaming. 

© Harnek Mann

I was called names and was made the butt of all jokes in my peer circle. It was my uncle, a state level kabaddi player, who inspired me to start working out. I started with body weight training at home.  I stuck to it and managed to come down to 80 kilos. Since I noticed some positive changes in my body composition, I was now motivated to learn more about muscle building and fat loss. I realized that my diet was still not on point and it severely lacked protein. I was still eating too randomly. One day while looking for fitness advice on YouTube, I came across Guru Mann's channel. I joined a local gym and started following his program. In few months, I was in a better shape. I constantly try to expand my knowledge regarding weight training and muscle building. I follow a simple 5 meal/day diet with my macros calculated. I also believe in flexible dieting and try to perfectly hit my protein, carbs and fat macros. I train 5 days a week, following an upper and lower body split. My primary focus remains to get stronger on compound exercises like squats, deadlifts, bench press and the overhead press. I am currently 72 kg and my goal is to gain maximum muscle while staying as lean as possible. 

© Harnek Mann

I feel anybody can build a decent physique naturally. Just brush off the myths, do what is proven to work and adjust it accordingly to your lifestyle. Most importantly, be patient. My transformation took 2 years not 2 months (6 months training at home and 1.5 years in gym). Results will follow if you are consistent.