The Transformation
The transformation took part over period of six months.
It was done in 6 week phases:
The first phase was strength and bulking ie you eat whatever you want and train 6 days a week, 2 body parts per workout. The second phase was muscle building and bulk, rep range was increased as well protein and carbs were maintained, fat was reduced. the third phase was again to increase muscle however a slow cutting process was initiated which meant medium protein, medium carbs and lower fat, Workouts were increased to twice a day and routine was calculated to a eight day week.
The final six weeks was about maintaining Muscle, some strength would be lost , however we wanted a more refined look, not a muscle bound look hence protein and carbs were cut and fat was reduced to 50 grams per day.
The diet plan was calculated based upon Umair personal metabolic rate, sedentary calories count and active calorie count. We further calculated how muscle we wanted and the bodyfat percentage we wanted and then equally divided the calories into 7 meals per day.
Imran khan Director of Metroflex Fitness - studying for Phd in Human performance Management from the Uk, Holds BSC, MSC in exercise science and rehabilitation , MSC heath management , All UK,performance and micro nutrition, level 5 trainer , registrant on exercise professionals UK, Strenth and conditioning level 3, former martial artist and strength athelete, currently preparing or senior European circuit in strength.
It was done in 6 week phases:
The first phase was strength and bulking ie you eat whatever you want and train 6 days a week, 2 body parts per workout. The second phase was muscle building and bulk, rep range was increased as well protein and carbs were maintained, fat was reduced. the third phase was again to increase muscle however a slow cutting process was initiated which meant medium protein, medium carbs and lower fat, Workouts were increased to twice a day and routine was calculated to a eight day week.
The final six weeks was about maintaining Muscle, some strength would be lost , however we wanted a more refined look, not a muscle bound look hence protein and carbs were cut and fat was reduced to 50 grams per day.
The diet plan was calculated based upon Umair personal metabolic rate, sedentary calories count and active calorie count. We further calculated how muscle we wanted and the bodyfat percentage we wanted and then equally divided the calories into 7 meals per day.
Imran khan Director of Metroflex Fitness - studying for Phd in Human performance Management from the Uk, Holds BSC, MSC in exercise science and rehabilitation , MSC heath management , All UK,performance and micro nutrition, level 5 trainer , registrant on exercise professionals UK, Strenth and conditioning level 3, former martial artist and strength athelete, currently preparing or senior European circuit in strength.
