A guy who once gorged on twenty-two chapatis a day is now a two time YMCA winner and a two time Mr North India, besides having many other accolades to his credit. Khemendra suffered a severe knee injury in 2015 but instead of deterring him, the injury only fuelled his journey towards being fitter. Now, he not only has washboard abs but invincible biceps too. We got him to share his diet and workout that helped him sculpt his dream body.

Name: Khemendra Singh Chaudhary

Highest weight recorded: 110 kilos

Weight lost : 30 kilos

Height: 6’1

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:
Standing dumbbells
Incline dumbbells
EZ-bar curls

2 sets of the following with increasing weights between 17.5 and 30 kilos and 12 and 10 repetitions, decreasing with each successive set:
Reverse curl
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.