A remarkable story of determination unfolded when a young man completely transformed his health and physique in just one year through strict eating habits and disciplined workouts. Sharing his journey at the subreddit Fitness India, he detailed how calculated nutrition and consistent training helped him lose 23 kilograms, going from 88 kg to 65 kg within twelve months.
His nutrition plan was built around portion control and balance. During his fat-loss phase, he maintained a daily intake of roughly 1,600–1,800 calories, ensuring protein levels of about 100–120 grams, carbohydrates between 180–200 grams, and fats restricted to 50–60 grams.
Breakfast usually consisted of oats mixed with whey protein, while lunch relied on the food available at his office canteen, often including dal, rice, chapati, and chicken. Dinner remained light, with options like oats, fruits, or a protein shake. For snacks, he turned to nuts, dried berries, and prunes. Supplements such as whey, creatine, omega-3, and vitamin D supported his regimen. Since cooking was not allowed in his company accommodation, he managed with minimal preparation and simple meals.
A Look At His Workout Regimen
His workout program was equally structured, divided into a six-day split targeting different muscle groups. Mondays were focused on chest and triceps with exercises like bench press and dips. Tuesdays emphasized the back and biceps, incorporating deadlifts, rows, and curls.
Leg training, including squats and leg presses, was reserved for Wednesdays, paired with abdominal work. Thursdays targeted shoulders with overhead presses and face pulls, again including core exercises. Fridays combined a push-pull and full-body mix, repeating foundational lifts like squats, bench presses, and pull-ups. Saturdays and Sundays were reserved for active rest or light cardio.
Reflecting on his transformation, he admitted that discipline was the toughest challenge, especially while relying on limited food options in his hostel-like setting. Yet his persistence paid off, bringing not only physical changes but also increased confidence, energy, and self-control. His current aim is to reduce weight further to 60 kg and carve out visible abdominal definition.
This inspiring transformation shows how consistency, even under restrictions, can yield extraordinary results when backed by determination and clear goals.
His nutrition plan was built around portion control and balance. During his fat-loss phase, he maintained a daily intake of roughly 1,600–1,800 calories, ensuring protein levels of about 100–120 grams, carbohydrates between 180–200 grams, and fats restricted to 50–60 grams.
Breakfast usually consisted of oats mixed with whey protein, while lunch relied on the food available at his office canteen, often including dal, rice, chapati, and chicken. Dinner remained light, with options like oats, fruits, or a protein shake. For snacks, he turned to nuts, dried berries, and prunes. Supplements such as whey, creatine, omega-3, and vitamin D supported his regimen. Since cooking was not allowed in his company accommodation, he managed with minimal preparation and simple meals.
A Look At His Workout Regimen
His workout program was equally structured, divided into a six-day split targeting different muscle groups. Mondays were focused on chest and triceps with exercises like bench press and dips. Tuesdays emphasized the back and biceps, incorporating deadlifts, rows, and curls.
Leg training, including squats and leg presses, was reserved for Wednesdays, paired with abdominal work. Thursdays targeted shoulders with overhead presses and face pulls, again including core exercises. Fridays combined a push-pull and full-body mix, repeating foundational lifts like squats, bench presses, and pull-ups. Saturdays and Sundays were reserved for active rest or light cardio.
Reflecting on his transformation, he admitted that discipline was the toughest challenge, especially while relying on limited food options in his hostel-like setting. Yet his persistence paid off, bringing not only physical changes but also increased confidence, energy, and self-control. His current aim is to reduce weight further to 60 kg and carve out visible abdominal definition.
This inspiring transformation shows how consistency, even under restrictions, can yield extraordinary results when backed by determination and clear goals.
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