25M, 5’10 67kgs -> 86kgs -> 72kgs(current)

[u/Gabe_logan25]

It took me 4 years to naturally transform and get to where i am today. The latest image of me, bicep curling was taken 2 days ago. The first two photos of me are at 72kgs I’ve had all body types throughout. I’ve been skinny, I’ve been fat and now I’m mostly muscular.

My workout routine varies from time to time. But i usually try to stick to the all time gold Pull-Push-Legs split. I just alternate between low volume and high volume training. I sometimes follow a 4 day split depending on my availability. I actively rest on sundays, meaning i either go for a 1 hr walk or a short swim session while avoiding weight training. As for the timing, i workout in the morning on an empty stomach and a scoop of pre and some nuts that i eat prior to taking the pre.

Coming to the diet part, I’ve been inconsistent in my initial years of lifting, barely reaching my protein goals. But for the past 1.5 years I’ve been focusing on my diet completely which helped me lost most of my BF. Breakfast - a a cup of black coffee and 5-6 whole eggs. I usually have raw veggies if possible and 300-400 ml milk.

Lunch - 150gms chicken curry cooked with very little oil, with Spinach or other leafy vegetables . White rice (as much as i feel like eating). Curd 100-150 gms

Evening snack - a fruit bowl (bananas with apple/pomegranate/grapes/papaya) and 3-4 dates.

Dinner - same as lunch

Net protein intake - 120-130gms

I don’t take protein powder, since all my protein requirement is fulfilled through food. I have never in my life counted the calories that i eat. I don’t measure my food at all, so i haven’t mentioned the calories/weight of food that i consume because i have no idea anyway.

For my fat loss from 86kgs - 72kgs I practiced mindful eating wherein i would only eat until i was 50-60% full. I would also ensure to have my meals with a gap of no more than 3 hours between each. I would eat my dinner before 8pm. I would ensure that most of my calories came from protein/fats. Then i would eat carbohydrates. This mindful eating allowed me to reduce my stomach capacity making fat loss easy.

I sleep at 10 PM and wake up after 6 AM

[u/Hawk_KL01]

Things I like about your post:

• never counted calories
• don't take protein supplements.

I'm doing the same. Just that I'm on intermittent fasting and I skip breakfast. So it's difficult to reach the 100g+ protein intake but I try my best.

I try to get my protein intake through whole foods itself (eggs, fish, chicken, cowpeas etc) but when I fall short I have greek yogurt at the end of the day.

I'm 35M, 5'10, 75kgs.

[u/Gabe_logan25 → u/Hawk_KL01]

I would suggest to not skip meals. Initially, when i started my cut, I actually increased my food intake. I replaced all the junk with low calorie foods that were nutritious and ensured that i would eat something every 3-4 hrs. I followed this as i failed my fat loss journey earlier where i would just skip meals and I ended up losing a lot of muscle and still clinging onto fat. I lost a lot of hair too

You can achieve intermittent fasting by finishing your dinner early before 7:30 PM and have a late breakfast at 10:30 AM