International Transformation Of The Month: Dinuka Perera

Dinuka Perera was born in Sri Lanka and built in Japan. At 35, he's redefining the word defined! Check out his incredible transformation.

Good Isn't Good Enough

I've been into fitness since I was very young. I've been lifting weights all my life and stayed in reasonably good shape most of the time. I have a good grasp on nutrition, so it wasn't until my early thirties that I felt myself beginning to slide.

I was 33 when I realized that I wasn't happy with mediocrity. I needed to improve, needed to get better, needed to chase my dreams and be a role model for my kids so I could ask them to do the same.

If you think you are good enough you will never strive to become great. It's the same in any area of life. I wanted to strive for greatness. I knew the choice was mine.

So I decided to change my good body into a great one. I knew it wasn't going to be an easy task, but I ended up exceeding even my own expectations.

After my initial success, I decided to take it up a notch and hit the competition stage before I reached my forties. I became the First Sri Lankan to compete in Fitness America pageant and was given the unofficial title "the Most Shredded Sri Lankan on the Planet."

Before /// 164 lbs
After /// 150 lbs
AGE 33 / HEIGHT 5'8" / BODY FAT 12%
AGE 35 / HEIGHT 5'8" / BODY FAT 5%
Post To Fitboard

Greatness Beckons

I've been in the lifting game for a long time so I have the fundamentals down. At the same, time my body was very seasoned due to hard training over the years so I knew I had to do something different and challenging in order to see good results. I knew my intensity would have to be higher than it had ever been.

To trim the last bits of fat from my body, I began doing plyometrics or using super bands instead of resting between exercises. It worked! This technique helped me to get that extra definition I needed on stage.

My Supplement Stack

I'm conservative when it comes to supplements. With the right kind of diet and training however, supplements can help you hit the final step from good to great.


My Transformation Meal Plan

Here is my sample transformation meal plan. Please note that since I was already in reasonably good shape, my meal plan was designed to help me shred.

Through many experiments, I've learned that a balanced diet is the key to success in building a great physique. Discipline is good, but you can't be disciplined all year long. Sooner or later, you'll burn out, especially if you have family, kids, or a busy work life.

I usually eat pretty clean all week and have one or two cheat meals on the weekends.

Mid-morning Snack
Before Bed

Training To Shred

To get to the high level of conditioning I wanted required me to train twice per day. I did empty-stomach HIIT cardio and core work in the morning and then my weight training regimen in the evening. During my weight training, I did plyos or super bands between sets. Here's my split.

Day 1: Legs/Abs
Day 2: Chest/Shoulders/Abs
Day 3: Back/Arms/Abs
Day 4: Rest Day
Day 5: Legs/Abs
Day 6: Chest/Shoulders/Abs
Day 7: Back/Arms/Abs

Suggestions For Others

Train with a purpose

Train with a purpose. If you really want lasting results and want to change the path of your life, then you have to train with all your heart. Find that purpose and stick to it.

Have a clear vision

How are you going to reach your goal if you don't know what you want? You need to envision yourself looking exactly how you want to look and then see yourself doing what it takes to get there. Your mind must believe it's possible.

Pay attention to the basics

If you want to master your body, first master the basics of exercise. Focus on form, tempo, your mind-muscle connection, your full range of motion, your kinetic chain, etc.

"If you really want lasting results and want to change the path of your life, then you have to train with all your heart."

Keep your body guessing

Your body will adapt to stress, so you constantly have to push harder. Keep your training on the edge while respecting your body's limitations. If it does not challenge you, then it does not change you.

Intensity is the key

Keep your intensity high! If you don't bring the necessary effort to your workouts, you won't rip anything for the rebuild process to kick in.

Have the right mindset

There is one thing that will make all the difference to your fitness goals: the right mindset. If you think you can, you will. If you think you can't, you won't.

It's like Thomas Jefferson said: "Nothing can stop a person with the right mindset from achieving his goal; nothing on earth can help a person with the wrong mindset."

"There is one thing that will make all the difference to your fitness goals: the right mindset."

Country-specific Detail

Sri Lanka is known as "the Pearl of the Indian Ocean" because of its natural beauty, shape, and location. The island contains tropical forests and diverse landscapes with high biodiversity. It's also the nation of smiling people.

The sports of fitness and bodybuilding are not very huge over here, but it does have its followers and enthusiasts. Lately, it's been catching up with the rest of the world.

Thank you

I want to say a special thank you to my beautiful wife who's been supporting me throughout my life in anything and everything I do. She believes in me to go that extra mile and achieve extraordinary goals. She's a true partner who has my back every time.

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