A young man recently took to the subreddit Fitness India to document a striking physical transformation that unfolded over a short span of time. By sharing comparative photographs from before and after his journey, he revealed how he managed to lose approximately 18 kilograms within just three months through discipline, structured eating, and a committed workout routine.
His daily nutrition intake remained carefully balanced and consistent. On average, he consumed between 1800 and 1900 calories each day, ensuring a high protein intake ranging from 150 to 170 grams. His meals were simple yet purposeful. The first meal typically included four boiled eggs along with a small serving of milk. The second meal consisted of soya chunks and rice, both measured in their raw form before cooking. For his third meal, he relied on a substantial portion of chicken breast paired again with rice. He avoided sugary foods almost entirely, allowing only minimal indulgence occasionally, and stayed away from processed or junk food. Maintaining strict consistency in his diet played a crucial role in his progress.
In addition to food, he incorporated supplements to support his training, consuming five grams of creatine daily.
His workout schedule was equally structured and intensive. At the start of the week, he focused on chest and triceps, performing heavy sets of exercises such as bench presses, incline dumbbell presses, and cable-based movements, followed by targeted triceps training. The next day was dedicated to back and biceps, including pulldowns, rowing variations, and curling exercises performed until muscle fatigue. Midweek sessions combined legs, shoulders, and core training, featuring squats, leg curls, calf raises, shoulder presses, and abdominal workouts like crunches and knee raises.
Towards the latter half of the week, he repeated the same exercise cycle but shifted to moderate weights with greater emphasis on control, technique, and muscle engagement rather than sheer intensity.
Cardio was also a regular component of his routine. On some days, he played basketball for over an hour, while on others, he included incline walking sessions to boost endurance and fat loss.
Beginning his journey at 105 kilograms and reaching approximately 87 kilograms, he highlighted that consistency was his biggest achievement. As others started noticing visible changes, it motivated him further. Beyond physical transformation, the journey improved his energy levels, speed, and self-confidence, making the effort deeply rewarding.
His daily nutrition intake remained carefully balanced and consistent. On average, he consumed between 1800 and 1900 calories each day, ensuring a high protein intake ranging from 150 to 170 grams. His meals were simple yet purposeful. The first meal typically included four boiled eggs along with a small serving of milk. The second meal consisted of soya chunks and rice, both measured in their raw form before cooking. For his third meal, he relied on a substantial portion of chicken breast paired again with rice. He avoided sugary foods almost entirely, allowing only minimal indulgence occasionally, and stayed away from processed or junk food. Maintaining strict consistency in his diet played a crucial role in his progress.
In addition to food, he incorporated supplements to support his training, consuming five grams of creatine daily.
His workout schedule was equally structured and intensive. At the start of the week, he focused on chest and triceps, performing heavy sets of exercises such as bench presses, incline dumbbell presses, and cable-based movements, followed by targeted triceps training. The next day was dedicated to back and biceps, including pulldowns, rowing variations, and curling exercises performed until muscle fatigue. Midweek sessions combined legs, shoulders, and core training, featuring squats, leg curls, calf raises, shoulder presses, and abdominal workouts like crunches and knee raises.
Towards the latter half of the week, he repeated the same exercise cycle but shifted to moderate weights with greater emphasis on control, technique, and muscle engagement rather than sheer intensity.
Cardio was also a regular component of his routine. On some days, he played basketball for over an hour, while on others, he included incline walking sessions to boost endurance and fat loss.
Beginning his journey at 105 kilograms and reaching approximately 87 kilograms, he highlighted that consistency was his biggest achievement. As others started noticing visible changes, it motivated him further. Beyond physical transformation, the journey improved his energy levels, speed, and self-confidence, making the effort deeply rewarding.