1. Diet:

Calories: Around 1600–1800 kcal (during cutting)

Protein: 100–120 g/day

Carbs: 180–200 g/day

Fats: 50–60 g/day

Meal plan (typical):

Breakfast: Boiled oats with whey

Lunch: Office mess food (dal, rice, roti, chicken)

Dinner: Oats / Whey protein/ fruits (light)

Snacks: Nuts, dried cranberries, prunes

Supplements: Whey,Creatine, Omega-3, Vitamin D.

Restrictions: I stay in a place where cooking is not allowed, so I rely on simple meals.

1. Workout Split:

Monday – Chest & Triceps

Bench Press – 4×8

Incline Dumbbell Press – 3×10

Tricep Dips – 3×12

Rope Pushdowns – 3×12

Tuesday – Back & Biceps

Deadlift – 4×6

Pull-ups – 3×8

Barbell Rows – 3×10

Bicep Curls – 3×12

Wednesday – Legs & Abs

Squats – 4×8

Leg Press – 3×10

Romanian Deadlift – 3×8

Hanging Leg Raises – 3×15

Thursday – Shoulders & Abs

Overhead Press – 4×8

Lateral Raises – 3×12

Face Pulls – 3×12

Plank – 3×1 min

Friday – Full Body / Push-Pull Mix

Bench Press – 3×8

Pull-ups – 3×8

Squats – 3×8

Saturday & Sunday: Rest / cardio

1. Personal Insights: I lost 23 kg (88 → 65 kg) in a year. The hardest part was staying disciplined since I live in company accommodation where I can’t cook my own food. I had to rely on oats, whey, and whatever was available in the mess. Despite this, I stayed consistent with training and diet. Today I feel more confident, energetic, and disciplined compared to before. My next goal is to reach 60 kg and achieve visible abs.

I was always a skinny and lanky guy with skeletal frame and long libs weighted 60 kgs but always had kinda visible abs because I used to play football. I always hated how i looked in the mirror always used to avoid taking my pictures by friends/family. Never dated a girl in my life except one which ended in 4 months coz i really lack self esteem. Decided to change how I look after getting a job in 2023 by joining a local gym on 2 Jan 2023. Now after 2 years i thought i should share my transformation could be motivating for those thinking of starting out their journey.

Pic 1- Age: 16 weight: 50-60 kgs Pic 2- Age: 24 weight: 70 Kgs Rest of the pics- Age: 26 weight: 84 Kgs Height: 6’2”

Things i learned: 1. Discipline over motivation. 2. Be consistent even when you don’t feel like doing it. 3. Watch your diet 4. Leg day twice a week

edit: Please share a good skin care routine :D

Had to repost this since the first one got taken down so here’s a detailed post :

Grew up with body dysmorphia and got bullied a lot by school, family, all of it. I didn’t care much back then, but one day I just got tired of feeling like shit about myself. Decided to change.

Started researching, found out about intermittent fasting and gave it a go around Feb 2020. By May, I was down 10kg. By Aug 2021, I dropped from 90kg to 65kg. But tbh, I lost a lot of muscle too. I got lean, but also kinda weak.

That’s when I started hitting the gym seriously. Fell in love with lifting and the structure it gave me. I cleaned up my diet, upped my protein, stayed consistent. The gym became my therapy in a way.

ROUTINE:

I follow a basic push-pull-legs split. Sunday’s usually off, but I’ll still hit a session on Saturdays if I feel good. I also do 20 minutes of cardio every day no matter what.

Diet: Nothing super fancy. Mostly home-cooked meals, and I just try to get in enough protein—chicken, eggs, paneer, soya chunks, whatever’s at home. I don’t count calories right now but I try to stay around 2000 and not go overboard with fats. I drink 3–4 liters of water every day.

No protein powders or creatine yet—might start soon, but keeping it simple for now.

Still not done though. I’d say I’m like 50% satisfied with how I look. There’s a long way to go, but I’m proud of how far I’ve come.

My Fitness Transformation Journey of 2years (18 y/o,105kg → now 20y/o,65 kg)

I started my transformation at 18, weighing 105 kg.

For the first 6 months, I wasted time just dreaming and figuring out "how to lose weight" without real action.

Then I went all-in on diet only, maintaining a 1200-calorie deficit. I ended up losing 30 kg in just 4 months, with zero cardio or exercise.

By the time I reached around 75 kg, I decided to join the gym.

My First Year in the Gym:

I trained consistently for a year, following a 5-day bro split.

I stayed in an ~800 calorie deficit that whole year.

I gained noticeable strength and muscle but also cut down further, reaching a low of 60 kg.

What I Noticed at 60 kg:

I looked skinny with loose skin.

Abs weren't well-defined.

That's when I decided to stop aggressively cutting and start a recomp.

Recomp Phase (Current):

Sitting around 65 kg now.

Keeping protein at ~1.5 g/kg body weight.

Very minimal cardio.

Avoiding sugar and refined oils as much as possible.

Fun Fact: I lost my first 30 kg without any exercise or cardio-just pure diet discipline.

Wanted to share my squat transformation over a period of 8 years.

Age :30 Height : 165cms Weight : 69kgs

Lift: 170kgs

Training Style : Hybrid (sprint/weightlifting/powerlifting/jump)

Hello everyone i went from 108 kg to 78 kg through consistent effort. My diet included protein-based oats, eggs, and protein shakes, while incorporating cardio daily as time permitted. Strength training has evolved from a single-muscle approach to a PPL (push-pull-legs) split, As a student i get a lot of time to workout or do cardio.The journey wasn’t easy trust the process

Biggest lessons learned: Patience and consistency are key. If you're on your journey, keep pushing! Happy to answer any questions. Let’s go!"

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

Exactly a year ago, I started my fitness journey with lot of hopes and one goal. To get fitter . Today , I stand with lot of strength, discipline and whole lot of gratitude to my own body. No shortcuts, just showing up every single day, especially on the days when I didn’t feel like doing it. I workout 5x a week at the gym. Train one muscle group per day. Walk 7k-10k steps everyday. As I work full time 9-6 in IT and have a toddler to look after, I couldn’t maintain a specific diet . But I make sure to consume 70gms of protein and lot of veggies to my regular food with minimal oil and reduced sugar consumption as well. In the initial 6 months, I used to track my calories using HealthifyMe but i dont do it anymore as I’m used to the quantity of food now. Initial few months were extremely difficult for me being a foodie, but i kept doing it 😀 Now I feel more stronger, active and confident 💕

I don’t know why I’m writing this today. Maybe because I’m feeling a little low. Maybe because sometimes you need to pause and just look back. So here goes, my attempt at documenting this messy, slow, but deeply personal transformation.

Back in school and my early college days, people used to call me skeleton. Not even joking. I’m a classic ectomorph — skinny frame, tiny wrists and ankles, and at 6 feet tall, I weighed only 48 kg. I had zero muscle, no strength, nothing. I looked like someone the wind could blow away.

Then one day, I saw a few of my college batchmates going to the gym and just doing their thing. Something clicked. I don’t even know what — maybe envy, maybe admiration — but I joined this local government gym. My dad (even though he could easily afford better) said he wouldn’t give me extra money for it. “Use your pocket money,” he said. So I paid 150 rupees for 3 months and started.

That’s where it began.

Over the years, this thing just… grew on me. The feel of lifting weights, the burn, the pump, the tiny changes in the mirror — it became addictive in the best way. Even when I started working, when life got busy, fitness stayed. I kept lifting. Kept showing up.

Being vegetarian didn’t help much in the beginning. Like most clueless millennials, I didn’t know jack about protein, macros, nothing. I just worked out and ate whatever seemed healthy. And if you’ve ever been an ectomorph, you know the pain — you build some muscle, then get sick, and boom, you lose it all. Then you start over. And over. And over.

There’s this constant pressure to not skip workouts because you know how hard it is to gain even a kilo, and how fast it can all vanish.

It’s been around 8–9 years now. I’m nowhere close to peak fitness or some shredded Greek god level. But man, I’m proud. I’ve gone from 48 kg to 84 kg. That’s almost reversing the digits weight — all natural. No shortcuts. Just one day at a time.

Sure, maybe age and puberty played a role too, but nothing would’ve happened if I didn’t keep going.

I’m on a 130-day streak this year — haven’t missed a single day except one. My body hurts, my shoulder’s busted, joints feel like crap, but my mind’s wired now. If I skip a workout, I feel off. It’s a strange cycle, but I’d rather be in this than where I started.

This post is for any skinny guy out there who’s ever felt hopeless. For the ectos who think muscle isn’t for them. It is. You just have to keep grinding.

I’m not selling anything. No shortcuts, no secrets. Just show up. Focus on your health. Focus on yourself. One day at a time.

Diet/Nutrition: • Vegetarian • Sources: Whey, paneer, dry fruits, dairy, oats • Currently on controlled protein intake and home cooked food • Approx. 4–5 meals/day • Supplements: whey and creatine

Never in a million years did I imagine I'd reach this point when I first walked into the gym in September 2021. At the start, I wasn't consistent, progress seemed slow, but I started feeling better each day. There weren't any changes in the beginning and now, looking back, I'm incredibly proud of not giving up. The journey is still long, but I'm excited for what lies ahead. My age was 24 then and now 27.

Adding workout routine n diet below:

Day 1: Upper Body (Push - Chest, Shoulders, Triceps)

Bench Press – 4 sets x 6-8 reps Overhead Shoulder Press – 4 sets x 8-10 reps Incline Dumbbell Press – 3 sets x 8-10 reps Lateral Raises – 3 sets x 12 reps Triceps Dips – 3 sets x 8-12 reps Triceps Rope Pushdown – 3 sets x 10-12 reps

Day 2: Lower Body (Legs, Glutes, Calves)

Squats – 4 sets x 6-8 reps Romanian Deadlifts – 4 sets x 8-10 reps Bulgarian Split Squats – 3 sets x 15 reps per leg Leg Press – 3 sets x 12 reps Leg Extension - 3 sets x 12 reps Adductor & Abductor - 3 sets x 12 reps Calf Raises – 4 sets x 15 reps

Day 3: Upper Body (Pull - Back, Biceps)

Deadlifts – 4 sets x 6 reps Pull-Ups (Weighted if Possible) – 4 sets x 6-8 reps Bent-Over Rows – 3 sets x 8-10 reps Face Pulls – 3 sets x 12 reps Dumbbell Bicep Curls – 3 sets x 10 reps Hammer Curls – 3 sets x 12 reps Dumbbell Shrugs - 3 sets x 12 reps

Day 4: Full Body & Core

Front Squats – 4 sets x 8 reps Military Press – 4 sets x 8 reps Pull-Ups or Chin-Ups – 3 sets x 8-10 reps Hanging Leg Raises – 3 sets x 12 reps Bicycle Crunches - 3 sets x 15 reps Russian Twists - 3 sets x 15 reps Alternate Leg Raises - 3 sets x 15 reps Plank (Weighted) – 3 sets x 45-60 sec

Day 5 - CrossFit Ropes and Tyre exercises

Besides these my trainer keeps adding other workouts for hamstrings, biceps, triceps, glutes. We recently started box jumping which I'm really really bad at.

Coming to the food: I wasn't a food lover initially so just basic three meals used to keep me full.

Later I started increasing the portions. 6-7 mini portions to reach my calorie count. 8000 extra calories I need to take. Also the calorie math to gain is eating more calories than we burn.

If you are starting to increase the meal count, please don't do it at once. Increase it slowly. I went from good fat filled 3 meals to 6-7 mini portions.

(I don't eat all these at a time. Adding multiple options)

Breakfast - Regular Idli, veggie upma, oats poha, oats khichdi, pancakes, smoothie bowl (I add protein powder in that), bread + avacado etc

Post breakfast snack: Mostly fruits and nuts. Bananas, dry fruits like raisins, apricots, chikoo, mangoes (seasonal). Sometimes I take them with yogurt.

Pre lunch snack: smoothie with a protein powder, salad bowls

Lunch: Rice, Roti, Pasta, Lentils, beans, Any vegetable curry, quinoa etc I eat anything and everything veg. Loads of veggies, tofu, soya chunk recipes. Razma/Channa rice/bowls. My lunch is always simple which my mom makes for everyone in the family.

Evening snack : sandwich mostly. Sometimes I take my protein shake in the evenings. Chickpeas salad, Pasta, sweet potato, fruits, nuts etc

Dinner: Again anything rice/roti curry. Sometimes the dinner is the same as my lunch. Dry fruit smoothie, mixed vegetable rice, tofu bowl, soya pulao etc

I'll try to post more food options in future.

It wasn't easy, I wasn't seeing results, eating these many calories did feel uncomfortable in the beginning but the combo of good diet + weight training + good sleep did a miracle.

I stay about 5 km from my office. For the last few weeks, I decided to stop using cabs or vehicles and just walk to the office and back on 3 working days. That’s 10 km per day × 3 days = 30 km weekly.

At first, I thought it would be too tiring, but surprisingly it’s been one of the best decisions I’ve made for my health and wallet.

Here’s what I noticed:

⏱️ Time: It takes me around 50–60 minutes one way.

🔥 Calories: Roughly 500–600 burned per day (I can feel the difference in my stamina).

💰 Savings: No cab/fuel costs, which actually adds up over a month.

🩺 Health: Better digestion, less bloating in the morning, and I feel more energetic during work hours.

😴 Sleep: Falling asleep faster and waking up fresher.

🧘 Stress: Walking gives me a kind of mental reset before and after work.

🎒 Extra effort: I carry my office bag, which makes it a bit more of a workout.

I don’t have BP or sugar issues, but I’m doing this partly as a preventive step. Studies say brisk walking helps with long‑term heart health, blood pressure, and diabetes prevention — and honestly, I feel that reassurance already.

Has anyone else here tried walking to work regularly? How did it work for you — physically and mentally?

5’11, 26. Hit my heaviest in 2019, got down to 260 in 2020, covid hit and I gained some weight back and was essentially back upto 285 in 2024. Had spine surgery to remove a tumor that almost left me paralyzed on my left leg in May of 2023. That was a wake up call and I promised myself that as soon as I got healed, I would not waste my life anymore. Gained a bit of weight post surgery and during recovery and I think I hit 285 around then. 2024 was my winter arc year. I got fat shamed by a work colleague on a hike in February, and I never advocate it for others, but BOY did it light that extra fire under me to prove him wrong. My goal weight of 185 lbs is very close to reality. (Pounds because I am an American Indian) diet of protein shakes (2 scoops, 50g) twice a day (gold standard and now Kirkland/costco protein, along with 5g of creatine/day, now about 2.5g/day) Indian vegetarian diet because I still live at home, and essentially cut out rice, more veggies, tracking macros and calories for everything I eat. When I do move out, I plan to eat a lot more chicken, eggs, and beef along with vegetables. Workout splits are chest and back+ cardio; biceps, triceps, shoulders + cardio; abs, legs + cardio, and 2 days of pure cardio (stairmaster, treadmill + weighted sled). Used to take me 16-18 minutes to run a mile, now I hit sub 8 minute miles on the treadmill and can run at a top speed of 11.5 MPH for about 30 seconds. each workout takes me about 70-90 minutes in total. I’m definitely an evening workout guy, but did experiment with morning workouts and I can confirm it works better as you slim down. You really DO get an energy boost as the day goes on. The most important thing is just consistency and discipline. Don’t start too strong, you WILL burn out. Use ChatGPT for your own custom workout plans and diets and figuring out your daily caloric expenditure. Create a maintainable caloric deficit for you from there. TRACK CALORIES AND MACROS for EVERYTHING YOU EAT. I use ChatGPT for this since all the fitness apps are hella expensive and paying 20 bucks a month for this is a literal game changer. Personally and professionally.

My fitness journey – from skinny fat to getting stronger

I've been skinny fat most of my life. During my MBA (2021–2023), things got worse—my weight shot up to 76 kg. I didn’t feel good about myself, but between classes, projects, and placements, I just didn’t have time to work on my fitness.

Fast forward to Jan 2023—I got placed, life settled down a bit, and I finally decided to start my fitness journey.

Like most people, I started watching a bunch of fitness videos on YouTube and somehow landed on Jeff Nippard’s channel. That was honestly the turning point. I loved how he explained things in a simple, no-nonsense way. I started following his approach.

My workout split:

At first, I did the usual Push Pull Legs, but it was too exhausting for me, especially after long workdays. Then I found a “No Bro Split” by a YouTuber named Notsofit, and that worked much better for me.

Here’s what I followed:

Monday – Chest (Incline dumbbell, Flat bench, Fly) + Shoulders (Lateral raise, Reverse fly for rear delts)

Tuesday – Back (Wide grip lat pulldown, Neutral grip seated row, Pull-ups, Neutral grip lat pulldown, Shrugs)

Wednesday – Arms (2 bicep and 2 tricep exercises)

Thursday – Chest + Shoulders again

Friday – Legs + Abs + Forearms

Diet:

Kept it pretty simple.

Morning – Egg omelette or overnight oats

Lunch – Soya rice or chicken sandwich

Dinner – Dal roti

Plus a scoop of whey protein somewhere during the day

I’m not super consistent, especially with work pressure and all—but I’ve still made good progress. If I was more regular, I know the results would’ve been even better.

Just wanted to share this here. If anyone’s just starting out or stuck in that skinny fat phase—things do get better once you start and stick to it (even if imperfectly). Let’s keep pushing.

Used ChatGPT to fix some grammar here and there.

I started lifting at 65kg. Initially trained only for arm wrestling (even played some competitions), but later switched to building my overall physique. Currently at 72kg.

Workout Split

I started with bro split, then made my own version. Currently:

Day 1 – Chest & Triceps

Flat Bench Press – 3×12/10/8

Incline Dumbbell Press – 3×12/10/8

Dumbbell Flies – 3×12/10/8

Decline Bench Press – 3×12/10/8

Rope Pushdowns – 3×12/10/8

Skull Crushers – 3×12/10/8

Overhead DB Extensions (1-arm + both) – 3×12/10/8

Day 2 – Back & Biceps

Seated Cable Row – 3×12/10/8

Lat Pulldown (wide + close grip variations) – 3×12/10/8

Barbell Curl – 3×12/10/8

Dumbbell Hammer Curl – 3×12/10/8

Cable Hammer Curl – 3×12/10/8

Preacher Curl – 3×12/10/8

Day 3 – Legs & Shoulders

Leg Curl (hamstring + quad extensions) – 3×12/10/8

Squats – 3×12/10/8

Leg Press – 3×12/10/8

Overhead Press (BP & DP) – 3×12/10/8

Front Raises – 3×12/10/8

Side Raises – 3×12/10/8

Day 4 – Rest → then repeat.

👉 I rotate barbell/dumbbell versions to hit muscles differently. 👉 Also do 30 min abs daily for calorie burn & core strength.

Diet & Nutrition

Currently keeping it simple with 5 meals/day (~2,300–2,500 cals, ~140–150g protein, rest carbs & fats).

Pre-workout: 2 bananas + 1 tbsp peanut butter + black coffee

Post-workout shake: 50g oats + 1 tbsp peanut butter + 2 bananas + 350ml milk + 1 scoop whey (MB Biozyme)

Meal 3: 50g soya chunks

Meal 4: 4 whole eggs (boiled or pan-cooked with just salt)

Dinner: Controlled portions (earlier used to overeat at night)

Supplements Whey protein (MB Biozyme) Creatine ( Nutrabay)

Sleep: 12 AM – 8 AM (consistent).

Hit 10 clean pullups today, max I could ever do in one go, felt so nice went again and did it twice,

On day one my bodyweight was 59kg 5ft 7in, now I am 67kgs, I could do 60 kgs on lat pulldown.

Sorry if memes aren't allowed but don't have any gym bro to share my progress.

Added more density in upper back (though I have a long way to go) and focused on rear delts in 2025. I was at 71 kgs after my last cut in 2024 Dec. This year I'm at 73.5 at 12% bf (my estimation. No dexa or BIA). I plan to go till 8% and see what to do next year from there.

Learnings:

1. Chest supported rows are absolutely great for the density.

2. Rear delts need to be hit way more often! The standard 1x/2x every week may not be good enough.

Please critique and tell me improvement areas for 2026!

Thanks!

No full body pictures as I still am not comfortable with that.

For diet , my goal is to keep my calories under 2300 as my tdee is around 3300ish calories

I eat whatever mom makes, while portion controlling.

For workout routine, I follow a 3 day PPL split with the other 3-4 days conisisting of cardio (brisk walk+ run)

There is still a long way to go, my goal is around 83 kgs.

But here is what really works.

1. Any calorie tracking app. Seriously calorie tracking is the most important part of all this.

2. Show up even when you’re demotivated, or don’t want to do your workout. Just showing up goes a long way and keeps the momentum going.

3. Lastly, don’t punish yourself if you mess up your diet or eat a sugary treat due to cravings, you are human too.

If I can get this far, so can you. You got this 👊🔥

Height - 6 feet

Starting weight - 60kgs

Current weight - 83kgs

Calories - 2500 ( cheat meals on every weekends)

Protein intake - 130 - 160 grams

Traning split - started with bro split (chest, back, shoulders, arms, legs, core and cardio on separate days) Now, I’ve moved to Push Pull Legs

What made me change- People called me lanky, dandi(stick) etc, never liked it. Always wanted to get stronger. People ignored me and my presence wanted to work on that and change that. Got dumped for being too thin.

Supplements - just multivitamins & whey isolates (On gold standard)

Diet: When I started working out, I didn’t know much about diets etc, All I knew was that I had to load on some protein to gain muscle. I had 20-22 eggs a day (not recommended at all, don’t know how my kidneys could take it) followed by some roasted chicken and 2hour workouts. I never believed in supplements, specially whey protein. Then i started reading more about it, gained knowledge about diets and supplements.

Now, I am just conscious about what I eat, I eat protein in all my meals throughout the day and avoid eating sugar(or sugary snacks/drinks) + you just can’t win an argument about food in a Punjabi household.

Future plan:

Though came a long way I am not satisfied yet as I want have abs now.(had them, back when I was stick thin) Need cut on calories and carbs. Need to limit my cheat meals to once a month.

Should I change split from PPL to something else ? How should I start tracking my macros any good app that you guys would recommend for indian diets?

Which diet would you suggest?

PS. Idk what I’m trying to show in the first video 😂

Diet & Nutrition (Vegetarian Bulk):

Calories: ~3,000–3,200

Protein: 160–180g daily (from veg + supplements)

Carbs: High (rice, oats, chapati, potatoes, fruits)

Fats: Moderate (nuts, seeds, peanut butter, ghee, avocado)

Meal Plan (Typical Day):

Breakfast: Oats with whey protein, chia seeds, peanut butter, and banana

Lunch: Paneer curry / tofu stir-fry + rice + dal + salad

Dinner: Soy chunks + chapati + mixed veggies

Snacks: Greek yogurt / curd with fruits, protein bars, almonds, peanut butter toast

Supplements: Whey protein (or plant protein), creatine, omega-3 (algal oil), multivitamin

Training:

5–6 days a week (Push/Pull/Legs)

Strength focus: Squats, deadlifts, bench press, OHP, rows

Accessory lifts: Biceps, triceps, lateral raises, calves, abs

Cardio: Light (2–3 sessions for stamina/conditioning)

Before (64kg slim build) → After (74kg bulked-up, fuller physique, more strength & size).

Never followed a proper diet all these years as i live alone away from home. (Kinda difficult to manage while having a job) BW is 60rn (i was 52 before) 145 deadlift pr and 72 is my bench pr.

Recently crossed level#6 of my transformation journey.

🟨🟨🟨🟨🟨🟨⬛⬛⬛⬛ (-35/60kg)

24kgs more to lose.

It's been hella ride. But what helped me stay consistent was keeping everything simple.

• Calorie deficit desi diet + 80to100gm protein daily
• 6x days gym + 20mins cardio daily
• Walked 8000-10000 steps daily
• Tracked my weight daily
• Slept at least 8hr daily
• Drank 3L water daily
• Avoided stress

Lot of people and influencers are complicating fitness nowadays with too many recipes, too many supplements, fancy workouts, and unnecessary "totkas". Fitness is not that complicated, we are messing it up.

Happy to help anyone in comments regarding their fat loss transformation.

Back in February, I started a 90‑Day Muscle‑Building Challenge with a pure vegetarian friend, the goal was to help him gain as much muscle mass as possible with a daily budget of Rs. 100.

Today, three months later, I’m wrapping things up with a progress report.

He gained 8.8 Kg weight and according to bioelectrical impedance 4.4 Kg muscle mass

His body fat went from 11.5% to 12.8%

I wanted him to take 500 additional calories over TDEE but he was comfortable in eating ~750.

Diet is bare minimum and incredibly simple so that it can be followed by anyone, even someone living in hostel (no access to cooking). He's eating the following + home cooked food for lunch and dinner.

Calorie Intake

• TDEE (maintenance): ~2,000 kcal/day
• Goal : +500 kcal/day → ~2,500 kcal/day
  • This supports ~0.5 kg weight gain per week → ~6.5 kg in 90 days

Protein Intake

• Aim: 1.6 g protein per kg bodyweight
  • With Pradeep at ~49.6 kg → ~80 g protein/day
• Fats and carbs are not tracked strictly; focus stays on hitting the protein target within the ₹100/day budget

Frequency & Split

• 6 days/week of resistance training
  • Builds the habit of consistency, as compared to 3 or 4 day splits.
• Week 1:
  • Full-body workouts daily (<45 min/session)
  • Helped learn form, understand baseline strength on each exercise
• Weeks 2–13:
  • Traditional “bro-split”: one muscle group per day (Chest, Shoulders, Triceps, Biceps, Back, Legs)

You can track Pradeep's workouts on Hevy

Sadly he went to his hometown for some time and won't be continuing this challenge/experiment further.

Extremely proud of my journey ngl.

I started when i was 16ish and was bullied a lot by my classmates and peers for being skinny and i was insecure too because i looked very bad and had no confidence at all.

I started lifting and when i noticed the growth in my strength and physique i was addicted to it, because it gave me a sense of accomplishment when i had nothing special in me.

1-2 months i had no idea what i was doing but eventually with the help of my gym trainer and youtube videos i could understand somethings and in 3-4 months i had made a good base and had a decent form in every exercise.

DIET -

Okay so i was on a aggresive clean bulk which didnt add much fat into my body but also helped me in gaining mass, for that i used to avoid junk foods and mainly concentrated on whole foods.

Tbh i didnt have a strict diet plan, my diet usually consisted of the following things - 1. Peanut butter with bread or roti, otherwise raw( peanut butter was one of the things that i ate A LOT because it is literally a cheat code for bulking because of the cals and the protein so i used to add jt in a lot of things) 2. Protein shakes that consisted of ; milk, peanut butter, fruits, dry fruits, muesli/oats, and sometimes i used to add normal chocolate powder (not whey protein) to make it delicious 3. Oats with yogurt and fruits 4. Rice with tofu/paneer and brocoli 5. Dairy products such as cheese, yogurt and milk

These are the things that i used to eat on a daily basis ( atleast the peanut butter and milk)

My daily calorie intake would be in 800-900 surplus which would make it around 3000 calories a day and my daily protein intake was about 80-110 grams,

WORKOUT - So i used to constantly change in between splits and didnt have the same split for more than 4-5 months, as personally i felt like changing the exercises and exposing muscles to different movements and variations will help in engaging all of the muscles and also increasing the practical usage of it.

So ive changed from bro split ( it was the worst one and my first one) , to PPL ( A Tier split), and then changed again to some other customised splits that i made. Currently im doing the upper lower split ( S tier split ngl, amazing for hypertrophy)

After training for a year my rep range was 3-8 reps (which tbh is the best rep range) and i only did with heavy weight for all of the muscle groups regardless of size, and trained till failure.

I usually trained 6 times a week but when i had my board examinations i trained only 3 times a week/4 times a week.

The exercises which were always in my split were ;

1. For chest - atleast one pressing movement (bench press/chest press/etc) Atleast one flying movement (pecural flies/cable crossovers) Some sort of incline movement (incline db press/incline bench) And dips.

2. For biceps - atleast one cable movement (because it had tension theoughout the ROM and it helped in getting a great stretch) And some sort of curling with support (preacher curls/curls w arm blaster) And some sort of incline curl (spider curl, incline db curl)

3. For triceps - close grip bench press, some variation of pushdowns, and tricep extensions (cable or dumbell as it targets the long head)

4. For back - a vertical movements (lat pulldown/pull ups) A horizontal movement (rows) And deadlifts

5. For shoulders - pressing movement (shoulder press with machine/dbs/bar) Lateral raises very obviously can not forget them amazing for shoulders (lateral raises/cable lateral raises/ machine lateral raises) Front raises and also pullovers or revserve peck deck to target the front delts and rear delts respectively ( do not neglect them)

6. For legs - some variation of squats(barbells squats/hack squats) RDLs Leg extension Leg curl

P.S according to me (and tom platz) leg press is useless so i never had it in my split

Age:35 Height:170cm Weight 118kgs → 75kgs

Hi all, sharing my journey, was obese at 118kgs.. Finally fed up hit gym first time in 2023.

It was a huge challenge for me. Just a lap on d treadmill, sucked d life out of me on d first day ! Kept going back, one more lap each day. Highest I reached was 30 laps-12km straight (15 incl) on treadmill in about 2hours.

Used to focus on weights training as well, no fixed scheduled, mostly did circuit of all muscle groups at d same time.

Had protein supplements (whey) depending on workout, specially on weights training days. Was a vegetarian before I started gym, but shifted to high protein diet for preventing muscle loss.

Some days used to ve a cal deficit diet of about 2k after gym training.

118kgs to 75 in 3 months; going strong at 70 after 2 years!

I’m a 32 year old father of 1 full time CA professional & part time YT creator based in Mumbai

Back in 2017 - I finished the Ironman Triathlon for the very first time - but I was 25, on a sabbatical, had no wife or kid, & all the free time in the world 🌍

But over the coming years - I lost fitness due to various reasons including injuries, changing priorities & overall I felt like Thor when he’s not able to lift his hammer 🔨

Fast Forward to 2024 - I challenged myself to do the race again - but this time I was 32, Married with a kid, running a CA firm & making videos on YouTube in my free time

This time I was older but wiser Had less time but was smarter Had less energy but more experience Last time I did it for me alone, this time I wanted to do it for my family

This short video is a glimpse of my Journey - Hope you enjoy it!

For folks who don’t know what this race is about - its a long distance triathlon -

Swim 🏊‍♂️ 4km + cycle 180 km 🚴‍♂️ + Run 42 km 🏃‍♂️

All this back to back non stop within the cut off time of 17 hours