New Exercise and Fitness Review
Name: Mouhammad Khayat
Email: moerules2@hotmail.com
Facebook: moekhayatfitness
Location: Sydney, Australia
Why I decided to transform
In my last year of school during gym, I’d get laughed at for how skinny I was. It made me too shy to wear T-shirts in public, and I would always wear a jumper even in hot weather. As for my strength? I could barely lift anything above 20 kilograms, which affected me at work.
Finally, I took a stand and decided to sign up to my local gym with my best friend. At the start, I only joined to improve my strength and increase my confidence, but as time went on I realized that I was growing very quickly in comparison to everyone else. I was hooked on the gym and was able to gain over 30 kilograms in 18 months.
When I was at my full bulk, I continued to stay motivated through watching videos on YouTube. Then I wanted to be shredded with size. I set myself a new goal and achieved it through hard work and consistency.
My parents became very proud of me, and brag about my body to other people, which to me is a very nice thing. I now inspire people to change and show them that hard work does really pay off.
Before
After
AGE 18 / HEIGHT 5’9″ / BODY FAT 10%
AGE 20 / HEIGHT 5’9″ / BODY FAT 6%
How I accomplished my goals
I accomplished my goals through hard work and consistency. In my first 18 months of training, I ate plenty of food. I would have over eight meals a day to ensure that my body was benefiting from my training. I trained with all my energy; my best friend would push me to my absolute limits, and I would do the same for him. When I began to shred, I went on a strict diet. For over a year now, I’ve only had two cheat meals and have avoided soft drinks, junk food, and fast food.
Motivation is very hard to maintain. The way I keep myself motivated is by setting small goals that I try to achieve monthly. Examples include increasing my strength at a particular exercise or developing more striations in different parts of my body.
YouTube also kept me motivated. Watching videos of the legendary bodybuilders and fitness models who train with all their heart and energy really inspired me to want to equal or even exceed the look of some fitness models whom I had looked up to.
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Supplements that helped me through the journey
Diet plan that guided my transformation
Weetabix
7-10
Banana
1 medium
Protein powder
1 scoop
Brown rice
250 g
Chicken breast
8 oz.
Vegetables
1 cup
250 g
Steak
6 oz.
1 scoop
Almonds
1 oz.
Cottage cheese
1 cup
Fruit
1 piece
1 scoop
Training regimen that kept me on track
Barbell incline bench press
4 sets of 10 repsDumbbell bench press
3 sets of 10 repsDumbbell fly
xxsetsrepsxxIncline dumbbell fly
3 sets of 10 repsBarbell bench press
4 sets of 8 repsCable fly
3 sets of 8 repsWeighted push-up
2 sets of 20 reps
Wide-grip pull-up
3 sets of 10 repsWide-grip lat pull-down
3 sets of 10 repsSeated cable row
4 sets of 8 repsBarbell deadlift
4 sets of 12 repsClose-grip lat pull-down
3 sets of 10 reps
Barbell squat
4 sets of 10 repsLeg press
4 sets of 10 repsLying leg curl
3 sets of 10 repsLunge
3 sets of 10 repsCalf raise
4 sets of 20 repsSeated calf raise
3 sets of 10 repsSeated leg curl
4 sets of 10 reps
Preacher curl
4 sets of 8 repsTriceps push-down
4 sets of 8 repsBarbell curl
3 sets of 10 repsDip
3 sets of 10 repsIncline dumbbell curl
4 sets of 10 repsClose-grip bench press
3 sets of 10 repsClose-grip push-up
3 sets of 10 reps
Seated overhead press
4 sets of 8 repsDumbbell raise
3 sets of 10 repsArnold dumbbell press
3 sets of 10 repsFront plate raise
4 sets of 12 repsBarbell shoulder press
3 sets of 8 repsBarbell shrug
4 sets of 10 reps
What aspect challenged me the most
What challenged me the most was the diet. Before I began to shred, I was used to eating whatever I wanted, which included chocolate, junk food, fast food, or any soft drink. When it came to tighten my diet, it really challenged me mentally, but it also made me a stronger person for being able to resist temptation.
My future fitness plans
My future fitness plan is to compete in the Men’s Physique division and try to go as far as possible. My dream is to one day be sponsored and become an IFBB pro. I’d like to help as many people as I can.
“My future fitness plan is to compete in the Men’s Physique division and try to go as far as possible.”
Suggestions for aspiring transformers
- Find someone you like and watch videos to keep motivated.
- Have a training partner to push you.
- Keep a journal.
- Have a diet that is realistic to follow.
- Update your music playlist as often as possible.
- Change your routine monthly.
- Use protein shakes to your advantage.
How Bodybuilding.com helped me reach my goals
Bodybuilding.com has been great in helping me reach my goals. Every day I learn new exercises and training techniques that I can implement in my training. I also buy merchandise that helps with my confidence. Plus, all the featured transformations really keep me inspired and motivated!
Mouhammad’s Top Gym Tracks
Eminem
Seether
Fabolous
Linkin Park
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About The Author
Body Transformation: Dedication Gets You Shredded As Hell
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