Not exactly a full transformation yet, I'll drop the before‑after pics once I hit 80. Not a newbie.
I've been at it on and off for 5 years, but the last 2 years I was totally out of the loop because... life.
I kept at it consistently for a year, and today I feel proud that I pushed through... even on days when it seemed impossible, too much, or I couldn't go on. Thanks to this sub, the community, and all of you for the great help.
Sharing this in case anyone needs a bit of motivation. Yes, you can do it too – just keep at it.
Daily diet I follow
- Lemon water, ~5 kcal, Protein 0 g, Carbs 1 g, Fat 0 g
- Breakfast: 3 boiled eggs + 1 banana, ~339 kcal, Protein 20 g, Carbs 29 g, Fat 16 g
- Lunch: 100 g rice + 1 bowl subzi + salads + 100 g grilled chicken, ~440 kcal, Protein 37 g, Carbs 45 g, Fat 10 g
- Evening snack: makhana + green tea, ~106 kcal, Protein 10 g, Carbs 21 g, Fat 0 g
- Dinner: 250 g boiled chicken, ~413 kcal, Protein 78 g, Carbs 0 g, Fat 9 g
- Muscleblaze concentrate protein powder 2 scoops daily, ~260 kcal, Protein 50 g, Carbs 6 g, Fat 1.8 g
- I also take MB's fish oil, Tata 1 mg multivitamins, WrathX RevengeX/Gayor Essentials Zero Distraction, and Wellcore creatine.
Total for the day ~1560 kcal (Protein 190 g, Carbs 102 g, Fat 38 g)
Macro split by calories: Protein 48-50%, Carbs 26%, Fat 22-24%
Weekly workout split (customised, not beginner-friendly)
1. Monday - leg day: weighted squats, leg press, walking lunges, farmer's walk, hamstring extension, prone leg curl, any calf exercise
2. Tuesday - chest & triceps: push-ups, inclined bench-press, flat bench-press, decline chest press, butterfly/cable-extension. For triceps: push-down, overhead extension – I focus on dual-muscle training in one week, chest and triceps fall under push.
3. Wednesday - OFF
4. Thursday - shoulders: seated machine overhead press, dumbbell lateral raises, dumbbell front raises, rear-deltoid fly, shrugs, cable face pull
5. Friday - back & biceps: deadlift, chin-ups, lat pulldown, single-hand dumbbell row, barbell bent-over row, V-pull down. For biceps: cable curl, alternating dumbbell curl – again dual-muscle focus, back-bicep under pull.
6. Saturday - cardio & abs: leg raises, crunches, sit-ups, plank, cycling, kettlebell swings/walks
7. Sunday - OFF
- Keep pushing.
(https://i.ibb.co/fdnLNCPW/n8wt5mbclivg1.jpg)
Baccha, kitna halka ho gaya! Keep going, bro. More power to you.
Congratulations bro. Keep it up.
Excellent progress, brother!
Great brother, keep going!
What am I doing wrong? I'm stuck at 83 kg. I do morning fasted cardio, I'm in a calorie deficit, I do strength training and I'm eating enough protein. Please help me.
Congrats on your transformation.
I have a question - two scoops of whey protein, does that affect gut health?
Congrats bro.
Really appreciate you sharing your diet and workouts. This could help many guys with similar goals.
When you were 107 kg, what was your calorie intake while in deficit?
Please use a weighing machine with higher accuracy. I want to see the complete descending order 87.6543210.
Man, it's like God asked you to write this for me! I really needed it.
Yesterday I saw a post where a guy hit his goal in four months with a strict diet and gym routine. Whenever I see those 'go-getter' stories, I feel ashamed and think I'm a failure.
I started gym about two years ago. I've been on and off with diet and gym because of the same thing - life.
I start, stay consistent for two to three months, lose three to four kilos sustainably, then life throws something at me and I get derailed.
I feel like Muhammad Ghori - restarting again and again. I've lost count of my Day 1s. But I'm happy that I restart every single time.
In fact, as I write this, I restarted in April and have been consistent.
I really needed to hear this. It felt like a warm hug and a pat on the shoulder to keep going.
Really, really happy for you. I hope I can post something like this soon.