I focus only on upper and lower body because I train for boxing, not bodybuilding. Core and glutes get the most emphasis.
Upper body:
- 2 × preacher curl
- 1 × tricep push‑down
- 1 × tricep dumbbell extension
- 2 × forearm curls
- 1 × reverse lat pulldown
- 1 × lateral raises
- 1 × shoulder press
Upper‑2:
- 1 × bench press
- 1 × incline dumbbell press
- 1 × lateral pulldown
- 2 × any row variation
- 1 × reverse lat pulldown
- 2 × cable flies
Lower body:
- 2 × squat
- 2 × reverse hamstring curls
- 2 × leg extensions
- 1 × leg press
I mostly eat college mess food – occasional eggs, but mainly rice and dal with about 150 g paneer and 5 boiled eggs, giving roughly 120‑125 g protein daily. My only extra supplement is creatine.
The scar is from a surgery for a broken bone; I had a plate and screws after an arm‑wrestling tournament. Recovery took a year, so I've effectively trained for only 2.5 years.
Please don't delete the post, mods – I've done everything.
(https://preview.redd.it/txyr0o1zsb2h1.jpg?width=3000&format=pjpg&auto=webp&s=e19cbb7e143090be81ff974bb4150ebe89ed627d)
(https://preview.redd.it/efyzvuhzsb2h1.jpg?width=3060&format=pjpg&auto=webp&s=7edd89423dbf582d0f5ef493ad78584b32708167)
(https://preview.redd.it/67podltzsb2h1.jpg?width=2296&format=pjpg&auto=webp&s=ee65546d7821bbd2b7aaec1082680b0f8bee6c4c)
(https://preview.redd.it/glvkhb90tb2h1.jpg?width=1920&format=pjpg&auto=webp&s=8c79cef23becd5bb2717e96bb81cf2e3ca18b8c2)
(https://preview.redd.it/ib0nohj0tb2h1.jpg?width=3060&format=pjpg&auto=webp&s=1db8d89b003e276f9c15382411887fb98bbd295c)
Good stuff, bro! Well done!
Do you have a girlfriend?
How did you break the bone during arm wrestling? Was it a surgery‑level injury?
Broken arm, recovered and still training plus boxing! You're doing great.
Bhai, woh arm pe kya hua? Workout se injury hui kya?
Wow, you're such a handsome guy at 19. Wish I had someone like you.
Gaining over thirty kilos while handling two major surgeries is pure legend. Most people quit after a minor setback, but you bounced back and built that frame by nineteen – that's massive. The shoulder scar adds even more resilience to the whole transformation.
Why did you need the surgeries?
What's the name of that haircut?