Introduction: From Skinny Guy to Shredded — My Real Story
Have you ever looked in the mirror and thought, “I’m tired of being skinny”?
That was me — three months ago. My arms were like sticks, my chest barely visible, and every time I wore a t-shirt, it looked like the shirt was wearing me instead.
I wasn’t unhealthy, but I was tired of feeling invisible. I wanted to look strong, confident, and finally see abs in the mirror.
So, I made a decision — 90 days, no excuses.
I promised myself I’d transform naturally — no steroids, no shortcuts, just discipline, food, and smart training.
And guess what?
Have you ever looked in the mirror and thought, “I’m tired of being skinny”?
That was me — three months ago. My arms were like sticks, my chest barely visible, and every time I wore a t-shirt, it looked like the shirt was wearing me instead.
I wasn’t unhealthy, but I was tired of feeling invisible. I wanted to look strong, confident, and finally see abs in the mirror.
So, I made a decision — 90 days, no excuses.
I promised myself I’d transform naturally — no steroids, no shortcuts, just discipline, food, and smart training.
And guess what?
I did it. In this blog, I’ll share every detail — my diet plan, training split, supplements, progress, and lessons learned so you can start your own transformation today.
My 90-Day Natural Transformation Timeline
Here’s how I broke my 90 days into three effective phases:
Phase 1 (Day 1–30): Foundation & Strength
Goal: Build strength, learn form, and fix nutrition.
Focus: Progressive overload and calorie surplus.
Result: Gained 3 kg of clean weight and improved posture.
Phase 2 (Day 31–60): Muscle Growth & Consistency
Goal: Hypertrophy (muscle growth).
Focus: Time-under-tension training, high-protein diet.
Result: Visible muscle definition, arms and chest popped.
Phase 3 (Day 61–90): Definition & Shred
Goal: Cut fat while maintaining muscle.
Focus: Carb cycling, HIIT, and calorie control.
Result: Abs visible, 8% body fat, lean & shredded look.
The Workout Plan That Changed Everything
I followed a Push-Pull-Legs split — 6 days a week with one rest day.
Here’s my exact plan 👇
Push Day (Chest, Shoulders, Triceps)
Bench Press – 4 sets x 8-10 reps
Overhead Shoulder Press – 4 sets x 10 reps
Dumbbell Flys – 3 sets x 12 reps
Tricep Dips – 3 sets x failure
Pull Day (Back, Biceps)
Pull-Ups – 4 sets x failure
Barbell Rows – 4 sets x 8-10 reps
Dumbbell Curls – 3 sets x 12 reps
Face Pulls – 3 sets x 15 reps
Leg Day (Quads, Hamstrings, Glutes)
Squats – 4 sets x 10 reps
Romanian Deadlift – 4 sets x 8 reps
Lunges – 3 sets x 12 reps
Calf Raises – 3 sets x 20 reps
Cardio & Abs (2 Days/Week)
20 minutes HIIT
Hanging Leg Raises – 3 sets x 15 reps
Plank – 3 sets (1 min hold)
My Diet Plan — Fuel for Muscle Growth
My Calorie Setup
I calculated my maintenance calories and added +500 kcal surplus in Phase 1 & 2, and -300 kcal deficit in Phase 3 for shredding.
Maintenance Calories: 2300 kcal/day
Bulking Phase: 2800 kcal/day
Cutting Phase: 2000 kcal/day
My Daily Meal Plan (Sample)
| Time | Meal | Foods | Calories |
|---|---|---|---|
| 7:00 AM | Breakfast | Oats + Banana + Peanut Butter + Milk | 550 |
| 10:30 AM | Snack | Boiled Eggs + Almonds | 250 |
| 1:00 PM | Lunch | Brown Rice + Chicken Breast + Veggies | 600 |
| 4:30 PM | Pre-Workout | Banana + Black Coffee | 150 |
| 7:00 PM | Post-Workout | Whey Protein + Sweet Potato | 350 |
| 9:00 PM | Dinner | Paneer/Tofu + Salad | 400 |
| 11:00 PM | Night Snack | Greek Yogurt + Honey | 200 |
Supplements I Used (Natural & Safe)
Here’s the honest truth:
Supplements don’t build muscle — they support your nutrition.
My Supplement Stack
Whey Protein – For meeting daily protein goals
Creatine Monohydrate (5g daily) – For strength & muscle fullness
Multivitamin + Fish Oil – For recovery & immunity
Caffeine (pre-workout) – Natural energy booster
No steroids. No SARMs. No fake boosters.
Just discipline + proper nutrition.
Progress Photos & Real Changes
Physical Transformation
Weight: 58 kg → 70 kg (lean muscle mass)
Body Fat: 14% → 8%
Bench Press: 45 kg → 80 kg
Pull-ups: 6 → 15 per set
Mental Transformation
Improved confidence
Better focus and discipline
Consistent sleep and recovery
Mistakes I Made (And What You Should Avoid)
1. Overtraining
In the first month, I trained 7 days a week — big mistake.
Recovery is as important as training. Take 1 full rest day weekly.
2. Ignoring Sleep
Muscle growth happens at night.
I started prioritizing 7–8 hours of sleep, and my gains doubled.
3. Comparing Myself
Everyone’s genetics and metabolism are different.
Once I focused on my progress, results followed naturally.
The Science Behind My Transformation
Progressive Overload
Gradually increasing weights signals your body to build stronger, bigger muscles.
Protein Synthesis
Consuming 1.6–2.2g of protein per kg body weight optimizes muscle growth.
Calorie Surplus & Deficit
Bulking = Surplus for growth.
Cutting = Deficit for shredding.
Hormonal Balance
Natural testosterone levels improved with:
Resistance training
Healthy fats (avocado, eggs, nuts)
Quality sleep
90-Day Mindset Plan — Stay Consistent
Weeks 1–4
Build routine, no excuses.
Track workouts & diet.
Week 5–8
Focus on progressive overload.
Stay motivated through visual progress.
Week 9–12
Dial in your nutrition.
Fine-tune recovery & mental focus.
Expert Tips for Your Transformation Journey
Start with bodyweight exercises. Learn the basics.
Prioritize compound lifts. (Squat, Deadlift, Bench Press)
Track your macros daily.
Stay hydrated. Minimum 3–4 liters water/day.
Don’t expect overnight changes. Muscle takes time.
Enjoy the process. It’s not just about muscles — it’s self-growth.
Final Words – You Can Do This Too
If I can do it naturally, so can you.
You don’t need a perfect gym or expensive meals — just a plan, effort, and the will to follow through.
Start small. Stay consistent.
And soon, you’ll not only look shredded — you’ll feel unstoppable.
2 comments. Leave new
Superb content!! Want more like these
Great information