Sunder Tanwar gained 10 kgs muscle in 50 days

sunder tanwar

Sunder Tanwar - The ripped machine

Some people genetics are amazingly supreme. With little effort, their gains appear larger than life. Especially common amongst desis, who lead an active lifestyle since childhood.

And when they start weight training, their physiques go on to the next level. Meet Sundar Tanwar, who is a hardcore desi, with a construction business. But who can tell that this boy has a physique of an international fitness model?

Tarun Gill Founder TG Talks Media talks to Sunder Tanwar in this exclusive interview. 

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Sunder Tanwar - Supreme genetics

Sundar started weight training in the year 2015. But he could never find time to stay consistent with his workouts because of his father illness. As a responsible son, his father always came first before his training.

But gradually, when his father started recovering, his weekly training duration also increased. But he could not find his training rhythm or rather a sweet spot, where he could amplify his muscle growth.


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Met his coach


To his good luck, one of his cousins, was India's top transformation coach, Sandeep Baisoya. He went up to meet him to discuss his training goal.

Sandeep, when saw Sundar's body, was sure that it would take him only a few weeks to turn into a chiseled and shredded athlete. Sundar joined Sandeep's gym to refine his basics and training methodology.

The training style  


Sandeep put Sameer on a high repetition program to make his muscles work harder. His training was so intense that after every session, Sundar would want to puke and throw up.

The idea was to take Sundar out of his comfort zone and push him to his limits. And this approach was working on Sundar. Within two weeks, he could see massive changes in his physique. 

Got addicted


When your body starts changing every day, you somehow get addicted to training. Exactly what was happening with Sundar, he started training twice a day, with more focus on hypertrophy.

Sundar became so committed that he even got his diet in order. A good work out demands a proper diet, which could supplement new muscle growth.

Sundar had a long discussion with Sandeep on the ideal diet to sustain his training workouts.

The food


Believe it or not, a good nutrition plan backed by proper training can change anyone's physique for good. And for Sundar, it was even more natural, considering his excellent genetics inclined for muscle growth.

Sandeep changed his diet habits from eating rotis to white rice, eating fried chicken to grilled chicken, and replacing table salt with black pepper. Plus, Sandeep also worked on the timing of his food.

Before his training session, Sundar would have white rice along and some potato, for consistent energy supply during workouts. 

Food timing


Sundar didn't know the timing of food plays such a significant role in muscle growth. White rice before work out can help with heavy lifts, whereas white rice before going off to sleep can be stored as fat.

Chicken before workout won't help with lifting, whereas chicken before going off to sleep can help meet daily protein requirements. Sundar was trying to master his food timing, basis what his coach Sandeep was telling.

And within 50 days, Sundar was able to pack on 10 kgs of pure muscle mass. Even Sandeep was shocked to see his growth. He knew Sundar had potential but putting on 10 kgs muscle mass in record-breaking fifty days; he had never thought of!

What even worked for Sundar was his disciplined approach to training. After training for hours, he would sleep for hours to recover from his workouts. That is why he was able to train twice a day with Sandeep. Sleeping is when you grow new muscles, whereas training in the gym is about breaking tissues.

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Tarun Gill is India's leading fitness marketing expert with a following of more than 1 million. He is also the Founder of TG Talks Media, India's biggest fitness media platform. He is a graduate from St Stephens College Delhi . He also holds a Master's degree in Marketing Management and Journalism. After serving major Fortune 100 companies, including IBM, HSBC, he took up fitness as a full time career, becoming India's first full time fitness Youtuber. Tarun is also an amazon bestselling fitness authors with six bestselling books under his belt. Recently he turned TV Producer by launching India's biggest fitness league, IFL, along with Bollywood actor, Suneil Shetty.

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