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Home » How to lose weight safely » How to lose weight in 4 months according to a bodybuilder who got ripped after following this weight loss plan – GQ India – What a man’s got to do

The motivation to lose weight and get fit can come from anyone and anywhere, including your friends, family and popular culture. 27-year-old Neelanjan Banerjee tells us that for him the motivation to lose weight and trim from 87 kgs to 62 kgs came from his immediate environment. And, not only did it drive him to transform from being an overweight individual to a fitness enthusiast but also an award-winning bodybuilder.

For the lack of a better word, let me start by saying that I was always fat all through my childhood to school, high school and even college. In fact for most of my life, Ive only heard people address me as Fat and not Neelanjan. Theyd laugh at me and crack jokes at my expense. I think only my teachers and professors called me by my proper name, he says.

After college ended, I made a conscious decision to kickstart my weight loss journey, and as soon as I got a job, I started working out. In fact, I started working out in my offices gym only, under the guidance of a trainer, he adds.

In a span of four months, by following the below weight loss plan, I lost 25 kgs, before building my muscles to compete professionally as a bodybuilder and win the IBBFF Mr. UP - GOLD, the IBBFF Mr. North India - 5th Position and the IBBFF Mr. India - Top 15th Position titles.

To lose weight in a healthy manner, I followed a dedicated 4-week workout plan on a rotational basis and also only ate meals made from a specialised diet chart, created by my trainer. He also gave me a list of all the food items one should avoid if they are trying to lose weight, which I am happy to share with you."

Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms and cabbage

Fruits: Mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melons, pears, plums, and bananas

Nuts and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds and watermelon seeds

Legumes: Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas

Roots and tubers: Potatoes, carrots, sweet potatoes, turnips and yams

Whole grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth and sorghum

Dairy: Cheese, yogurt, milk, kefir and ghee

Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek and basil

Healthy fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee

Protein sources: Tofu, legumes, dairy, nuts and seeds and ISO Protein powder

Sweetened beverages: Soda, fruit juice, sweetened tea, sweet lassi and sports drinks

High-sugar foods: Candy, ice cream, cookies, rice pudding, pastries, cakes, sweetened yogurt, high-sugar cereals and digestive biscuits

Sweeteners: Jaggery, sugar, honey and condensed milk

Sweetened sauces: Salad dressings with added sugar, ketchup, barbecue sauce and sweetened curries

High-fat foods: Fast food such as french fries, chips, fried foods and bhujia

Refined grains: Products including white bread, white pasta and biscuits

Trans fats: Margarine, vanaspati, fast food and highly processed foods

Refined oils: Canola oil, soybean oil, corn oil and grapeseed oil

As I said, I started working out in my offices gym itself, my trainer crafted the below 4-week workout routine for me to follow on a rotational basis to trim to 62 kgs."

Cardio:

Walking/Running - 15 mins

CrossFit:

500 Box jumps

100 Overhead squats

50 Pull ups

100 Push ups

Weight Training:

Day 1 Chest

Flat bench barbell press 4 sets of 8 12 reps

Incline dumbbell press 4 sets of 8 12 reps

Incline dumbbell flyes 3 sets of 10 reps

Cable crossovers 3 sets of 15 reps

Push-ups 4 sets of 20 reps

Day 2 Shoulders

Seated dumbbell shoulder press 4 sets of 12 reps

Standing barbell military press 4 sets of 10 -12 reps

Dumbbell lateral raises 4 sets of 12 reps

Rear deltoid flyes 3 sets of 15 reps

EZ bar upright rows 4 sets of 15 reps

Dumbbell front raises 4 sets of 12 reps

Day 3 Legs

Barbell squats 4 sets of 8 10 reps

Leg press machine 3 sets of 10 reps

Leg extension machine 3 sets of 10 reps

Hamstring curls 3 sets of 10 reps

Calf raises 3 sets of 20 reps

Day 4 Back

Chin-ups 4 sets of 10 reps

Wide grip lat pull-downs 4 sets of 12 reps

Close grip lat pull-downs 4 sets of 12 reps

Barbell bent over rows 4 sets of 8 reps

Dumbbell rows 4 sets of 8 10 reps per arm

Hyperextensions 4 sets to failure

Day 5 Arms (biceps, triceps)

Double arm dumbbell curls 4 sets 10 12 reps

EZ bar curls 4 sets 10 reps

Preacher curl machine 4 sets of 12 reps

Triceps rope pushdowns 4 sets of 15 reps

Overhead triceps rope extensions 4 sets of 15 reps

Skull crushers 4 sets of 10 reps

Day 6 - Mixed Muscles

Flat bench barbell press 4 sets of 8 12 reps

Barbell bent over rows 4 sets of 8 reps

Dumbbell lateral raises 4 sets of 12 reps

EZ bar curls 4 sets 10 reps

Triceps rope pushdowns 4 sets of 15 reps

Leg extension machine 4 sets of 10 reps

Cardio:

Walking/Running

CrossFit:

200 Jumping jacks

200 Burpees

100 Pull ups

100 Push ups

50 Dumbbell lunges

50 Front squats

Weight Training:

Day 1 Chest

Flat bench dumbbell press 4 sets of 8 12 reps

Incline barbell press 4 sets of 8 12 reps

Incline dumbbell flyes 4 sets of 10 reps

Chest Fly Machine - 4 sets of 15 reps

Cable crossovers 4 sets of 15 reps

Day 2 Shoulders

Seated Arnold press 4 sets of 12 reps

Standing barbell military press 4 sets of 10-12 reps

Dumbbell lateral raises 4 sets of 12 reps

Dumbbell front raises 4 sets of 12 reps

Dumbbell upright rows 4 sets of 15 reps

Barbell Shrug 4 sets of 10 reps

Day 3 Legs

Leg extension machine 4 sets of 15 reps

Leg press machine 4 sets of 15 reps

Barbell squats 4 sets of 10-12 reps

Hamstring curls 3 sets of 10 reps

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How to lose weight in 4 months according to a bodybuilder who got ripped after following this weight loss plan - GQ India - What a man's got to do

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Home » How to lose weight safely » How to lose weight in 4 months according to a bodybuilder who got ripped after following this weight loss plan – GQ India – What a man’s got to do