Kiran Anugula had been weightlifting for a long time, but he wasn’t seeing the results he wanted. That all changed when he decided to make some adjustments to his approach.
Vital Stats
Before
Age: 32
Weight: 175lb
Height: 5’10
Body fat: 14%
Duration: 4 weeks
After
Duration: 4 weeks
Weight: 150lb
Body fat: 7%
AHA Moment
For years, Kiran had been striving for a great physique through his training, but he wasn’t seeing the results he desired. It wasn’t until 2016 when he discovered the importance of consuming the right kind of calories to build muscle. Inspired by the weightlifting and nutrition content shared on Instagram by Wittig Works, he tried some of their routines and started seeing significant results. He managed to decrease his body fat by 4% and even revealed his abs for the first time.
Overcoming Challenges
Finding accurate and reliable information about exercise, health, and fitness was a big challenge for Kiran. With so much conflicting information online, he wasn’t sure what to believe. Fortunately, he found guidance from an expert and surrounded himself with the right kind of social media content that provided him with the knowledge he needed. By incorporating this knowledge into his daily life, he was able to take his physique to a whole new level and achieve great health and fitness.
Food Corrections
Kiran, being a chef, had always been surrounded by food but lacked the understanding of how calories and nutrition impact the body. When he discovered that consuming the right foods can lead to serious results, he began focusing on eating the right amount of calories and macros to support his goals. He realized how important food is for overall health and fitness.
Correct Steps
Kiran is a firm believer in continuous learning and takes notes for success. Trying someone else’s workout routine was a game changer for him because it gave him a clear vision of what he wanted to achieve. Having a plan and setting specific goals helped him modify various factors such as exercises, nutrition, hydration, and sleep patterns.
My Diet Breakdown
Protein: 1.5 grams per pound of body weight
Carbs: Low Off day: 0.75g, Med: 1.0g, High: 1.30g
Fats: 0.25
Monday: Medium Carbs
Tuesday: High Carbs
Wednesday: Medium Carbs
Thursday: Medium Carbs
Friday: Medium Carbs
Saturday: High Carbs
Sunday: Low Off
Nutritional breakdown
8 am: 18 oz of water, whey protein, glutamine, BCAA
9 am: 1/2 cup Kodiak cakes, 32g peanut butter
9:30am: Pre-workout, creatine
Training
12pm: Post-workout recovery shake
1pm: 1 scoop whey, 1/2 cup mixed berries, sprinkle some spinach and kale, 1/2 cup oats into a smoothie.
4:30pm: 6 oz chicken or turkey with 1.5 cup of mixed veggies 1/2 cup of brown rice
7:30pm: 1 cup non-fat Greek yogurt with 1/4 cup walnuts
10pm: 6 oz fish, green salad dressed with lemon and vinegar or 1.5 mix veggies
12:00am: 1 scoop of casein
My Training Plan
Monday: Legs
Tuesday: Back and Biceps
Wednesday: Cardio and Abs
Thursday: Shoulders and HIIT
Friday: Chest and Triceps
Saturday: home HIIT and Abs
Sunday: Off
Advice To Others
Kiran suggests that fixing nutrition and focusing on macro nutrient needs should be the starting point of any fitness journey. Hydration and following a program from a reputable trainer are also crucial. Following this order helped Kiran transform his life and achieve his desired results. He also emphasizes the importance of surrounding yourself with like-minded individuals who are already committed to a healthy lifestyle. They can provide support, consistency, and help you learn from your mistakes. Lastly, Kiran advises finding joy in what you do, as that will keep you inspired to keep going.
Future Plans
Kiran’s passion for health and fitness has become an integral part of his lifestyle, and he plans to continue leveling up while maintaining consistency, dedication, and motivation.