Name: Khemendra Singh Chaudhary
Highest weight recorded: 110 kilos
Weight lost : 30 kilos
The turning point: I have been into gymming since 2009 but the turning point came in 2015. Around the beginning of the year, I met with an accident while doing a squat with 180 kilo weight. It gave me a severe knee injury. So, I had to leave gymming for almost a year. I got back to it with a fresh start in 2016 and the same year in March, I won Fitness Model Delhi. It inspired me and got me back on track and much ahead.
My breakfast: 4 egg yolks, 6 egg whites, 2 brown bread, 1 banana and protein supplement
My lunch: Salads, which included broccoli, cucumber, onion and tofu, and protein supplement
My dinner: 10 egg whites, 4 brown bread and protein supplement
Water intake: 16 litres a day
I indulge in: Popcorn, nutri-choice biscuits, protein chocolates
Duration it took me to sculpt biceps: 6 months
My workout: 4 sets of the following with increasing weights from 17.5 to 30 kilos and 12, 10, 8 ad 6 repetitions, decreasing with each successive set:
2 sets of the following with increasing weights between 17.5 and 30 kilos and 12 and 10 repetitions, decreasing with each successive set:
Standing hammer curl
Most effective exercise to sculpt biceps: Standing barbell curl
Bicep size I built: My bicep size increased from 13 inches to 19 inches.
Low-calorie recipes I swear by: I always indulged in whole wheat spaghetti pasta with capsicum, broccoli, onion, beans and cooked in olive oil.
Fitness secrets I unveiled: Transformation doesn’t happen in a day. It is slow and steady and step by step. You need to toil for it and work hard over a long period of time.
How do I stay motivated?
Whenever I look at myself in the mirror, I see my flaws and the body areas that need more toning. The desire to tone them keeps me driven.
What shape do you see yourself 10 years down the line?
I have achieved my body with a lot of hard work and clean eating. When one takes the steroid shortcut, his body suffers as it may develop bad spots and pimples. I have followed the organic way and 10 years down the line, I see myself as fitter version of what I am right now.
What are the lifestyle changes you made?
Before I got into fitness, I used to have 22 chapatis a day. I was overweight. The biggest lifestyle modification was made by me in cutting down majorly on carbs and junk food. Also, I increased my water intake and now I drink 16 litres of water a day.
What was the lowest point for you?
When I injured my knee in 2015. Staying off exercise for so long was really hard.
Lessons learnt from weight loss: Never give up. Toning your body takes efforts, months and years. You have to be determined to keep going.