This is the story of a guy who ended up in a hospital bed suffering from tuberculosis due to random gym advices given by 'desi trainers'. But this is also the story of a guy who didn't give up and fought against all odds to make things work for him and became a successful fitness trainer with a great physique.
Shubham started working out at the gym at a very early age of 15 years. Since he was a little overweight from childhood, he joined a gym near his house in a small town near Kolkata to get into shape. There weren't decent equipment in the gym, let alone an educated trainer. He still continued lifting weights in the gym, by looking at others and learning how they did it. After that, he came to Kolkata and joined a better gym which had decent equipment. However, the trainers and their advices were still the same. He was told to eat less and train more if he wanted to get in shape. Furthermore, he was told that the only way to build muscle was to use supplements and steroids. And since he couldn't afford any, he just ate a calorie deficit unstructured diet that was low in carbs and protein. He did lose a lot of weight by eating less and training more but ended up suffering from tuberculosis due to an unhealthy diet. After spending more than six months recovering from that ailment, he knew that he had to do something if he was serious about his health and fitness goals.Fitness Education
After his ordeal, he decided to get proper education in fitness and do it himself. Though his parents didn't support him, he went ahead anyway and got a certification. This decision completely changed his outlook towards fitness.From A Recovering Patient To Six Packs
After completing the certification, the first thing he did was to fix his nutrition. He made changes in his diet and workout according to his goals and decided to get back into shape in whatever time possible. He knew that it would take a long time but he was ready to put in the efforts. Since he was weight training from a couple of months, his body responded well.Diet
Since his target was fat loss, he knew that there was no other way to get into shape except counting his macros. He followed a deficit of 500 calories per week and the total calorie intake was about 2400 calories a day with a macro breakdown of 140 grams of protein, 70 grams of fats and around 350 grams of carbohydrates.Workout
Body recomposition is best achieved when you have a good combination of resistance training and cardio. Shubham also did the same. Cardio was a regular part of his workouts; however, he chose to do it outside the gym. His gym was around 4 kilometers from his house. So he used to run from his house to the gym and did the same while coming back. He was on the Push-pull-legs routine which looked like this.
Monday and Thursday - Chest, shoulder and triceps
Tuesday and Friday - back and biceps
Wednesday and Saturday - legs and abdominal
Sunday - rest