Body Transformation: Sanjay Took A Blow Torch To His Body Fat

Sanjay wanted to change his body and shed his excess fat. Once he discovered the benefit of dieting for his body type he was on his way toward success.

Vital Stats

Name: Sanjay Krishnasamy
Bodyspace: SanjayK

Sanjay Krishnasamy Sanjay Krishnasamy


139 lbs
Body Fat:


132 lbs
Body Fat:

Why I Got Started

I was always on the chubby side throughout my childhood and up to the age of 13 I was enjoying the joy of carefree eating just like any other child. At the age of 13, I looked at myself in the mirror and decided to shed some serious weight. I could not imagine myself staying overweight up to adulthood. I started with jogging and cycling which allowed me to lose a lot of weight. I did not look much into my diet but I stayed away from sugary treats and fast food.

Soon I got hooked to it. I also felt good about myself when people started complimenting me on my weight loss. When I was 16, I was starting to be underweight. I did not find it to be a problem until I realized I could not do a single pull-up during my NAPFA test (secondary school fitness proficiency test). My uncle passed me down some old weights and I started to lift. Soon I started hitting the gym and I saw instant results in terms of strength and appearance.

However I was not too conscious of what I put on my plate. Even though I did put on some muscle mass, I was not able to attain my ideal lean look because my fat percentage was high. I set a dateline for myself to get ready for a shoot and started focusing on my diet and my training. In the course of 6 weeks I shed a lot of body fat and put on some lean muscle mass.

Sanjay was chubby, then got fit; he was weak and got strong. He adapted his techniques to change himself.

How I Did It

I lost weight during the initial stage in a short time, about 5 months. I did not gain much muscle mass during my early weight training; I did not provide my body with the right amount of macronutrients. As I started gaining more and more knowledge about sports science, I started applying it to my workout regimen and eating. I saw a great amount of difference in terms of lean muscle mass and decrease in body fat percentage in a short period of about 8 months.

Eventually I was able to identify my body type and also learned how to get my body ready for a shoot in a short gap of 8 weeks. I once read an article on and it stated that one way of pushing yourself is to set yourself a dateline to get ready, such as a photo shoot. I did just about that and I saw a determined focused me which I had never seen before. I would say the most important factor would be consistency. To be consistent, you need to give yourself a good reason to stay dedicated. My reason was that I did not want to be called chubby or skinny again.

I liked the way I looked in the mirror and I wanted to consistently improve myself. I also learned to love what I do in the gym as sports science was my chosen path of studies and career. The articles on never failed to constantly keep me updated on the latest trends in fitness training and provided me with a lot of knowledge which I always applied to my own training. I saw the most results when I started lifting heavy and eating right. I ate 4-5 meals per day consisting of high protein, moderate carbohydrates and moderate healthy fats.

At times it would be difficult to control the craving for sugar. I would usually take a sip of water or grab a handful of raisins and I would be able to defeat the temptation. The most important reason why I could stick with a proper diet was my family and friends. From a mother who would go the extra mile to prepare healthy dishes for me to friends who would think twice before heading out to a place to eat to ensure my diet does not get ruined, I am surrounded with people who I owe a large part of my transformation to. I occasionally even put up notes on the refrigerator, dining table and on my hand phone to constantly remind myself to eat right.

It takes hard work to smile this big.


I did not use any supplements during the transformation period. I depended mostly on my diet as I had planned it out well.


Meal 1:

Meal 2: Post Workout

Meal 3:

Meal 4:

Meal 5:


I alternate my cardio and weight training days. I take rest on Wednesdays and Sundays. Every two weeks I swap one weight session with calisthenics.

Day 1: Chest/Triceps
Day 2: Back/Biceps
Day 3: Rest
Day 4: HIIT Cardio Only
Day 5: Shoulder/Legs
Day 6: Abs
Day 7: Rest

Suggestions for Others

    • Identify your body type and you will eventually be able to know what your body needs and how it's going to react to what you do.

    • Give yourself a reason to achieve your goals.

    • Set yourself a dateline to achieve them.

    • Constantly read up on different articles on to gain more knowledge. This will allow you to try out new things and to find out what works best for you.

    • Live your life before life becomes lifeless!

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