I went from 70kg to 79kg with the guidance of Verywel Fit. This journey taught me the power of consistent training, proper nutrition, and dedication. The results speak for themselves — stronger, healthier, and more confident than ever!
Nagendra, 42
Goal: Muscle Gain
What motivated you to Muscle Gain Journey?
Di ulang tahunku yang ke-32, terjadi perubahan besar dalam hidupku. Gaya hidupku—begadang, makan apa pun yang kusuka, dan hampir tidak bergerak—kembali menghantuiku. Aku merasa tidak enak badan; lelah, lesu, dan tidak nyaman dengan diriku sendiri adalah kata-kata yang menggambarkan keadaanku. Aku mengerti bahwa sudah waktunya untuk berubah ketika aku menimbang badanku dan melihat angka 75 kg.
Malam itu juga saya berjanji pada diri sendiri: saya akan menjadi orang yang mengendalikan kesehatan, tubuh, dan pikiran saya. Saya tidak menunggu "saat yang tepat"; keputusan itu telah dibuat, oleh karena itu tindakan pun diambil.
“Berhentilah memberi alasan pada diri sendiri, mulailah berjuang.”
Apa saja tujuan Anda?
I want to achieve lean muscle mass, raise my strength level, and have a good self-image. Ultimately, I set the target of 79 kg with a well-toned body and an active lifestyle that is regular.
Bagaimana Anda berhasil mencapai tujuan Anda?
I committed myself to steady and lasting progress rather than instant gratification:
- By eating more protein-rich foods— chicken, eggs, lentils, and milk products became my everyday foods.
- Preparing all food at home, I was sure that all the meals were nutritious and well-balanced.
- Performed exercises for strength enhancement mainly, with resistance training and some walking daily.
- Kept an eye on portion sizes as well as meal timing to grow the muscle in the most efficient manner.
- A good protein-rich breakfast and a glass of warm water are the energizers you need to start your day off right.
- Have good quality protein in every meal for the breaking and building of the muscle tissue.
- Do not starve yourself—consistent nutrition is a prerequisite for the growth of muscles.
- Keep a log of your exercises and diet to remain internally accountable.
- Do not sit for too long; small movements done during the rest of the day will make the total recovery better.
Resep Favorit:
- Grilled Chicken with Quinoa & Veggies – low in fat, high in protein, and satiating.
- Egg & Paneer Scramble with Spinach – a recipe for the perfect post-workout meal.
- Chicken and Lentil Curry with Brown Rice – nutritious and delicious.
- Banana & Peanut Butter Smoothie with Whey Protein – a source of energy and perfect for muscle building.
- Mixed Bean Salad with Boiled Eggs – cool, protein-loaded, and filling.
Bagaimana Verywel Fit membantu?
The key to my major change was VeryWel Fit. They drafted a diet and workout plan specially for me, gave me support in calorie and nutrient tracking, and ever so often, they were the source of my motivation. Their expert advice was my support wheel on the days that were tough.
Apakah Anda mengalami kemunduran?
At times I would be short of drive and motivation, and occasionally, there would be slight weight fluctuations. However, instead of throwing in the towel, I would think about my targets, change the plan if necessary, and keep on going.
Saran untuk Orang Lain.
Being consistent is more important than being perfect. Small, doable steps are what you should be focusing on. Progress, no matter how small, should be celebrated, sticking to your plan should be your discipline, and most of all, you should remember that building muscle will take time and is not a race.
Apa tujuan Anda di masa depan?
The attainment of 79 kg is only the beginning of my journey, as now I want to work on muscle definition, increase my strength and live an active, healthy lifestyle. Besides, with VeryWel Fit, I am also looking forward to be the reason that sparks others’ belief in the possibility of a natural, sustainable, and gradual change.
Pelajaran terpentingnya?
The brain is the commander and the body the soldier. There will be days when you feel lazy or things will be difficult, but it is the stubbornness that makes this journey valuable.
“Change becomes a reality with commitment and self-belief.”
