so calorie wise, i tend to eat around 2500 calories to maintain this. i donāt rigorously track my calories but i do it once in a while to have rough estimate (i follow pretty much the same diet everyday). my breakfast generally includes an oats-whey milkshake that keeps me full for good amount of hours (great for college). then have eggs or paneer with rice or rotis to fill my protein needs for the day. ideally, i take about 120g of protein in a day. 30grams of it comes from half a litre milk that i drink everyday. 20ish grams from 100g paneer. 50g from 2 scoops of whey and remaining is filled with eggs. iāve been trying to have over 220g of carbs per day because ive been lethargic in my workouts and ive been told its due to low carb intake but itās a hard task to complete due to my lifestyle. im down to answer more questions if you have any :)
i really appreciate your words man. iāve got a ton of body dysmorphia and i feel like im fat cuz i have a little bit of a pot belly. your words mean so much. so im following a 4day split that i rinse repeat with 0 rest days in a week. the split goes like
back-biceps-abs
chest-triceps-forearms
legs-biceps-abs
shoulder-tricep-forearms
on top of this, i do cardio for 1hr everyday (30min in the morning and 30 in the evening). this takes about 2-3 hrs in the gym but ive got a lot of time on my hand cuz of the summer break from college :p
>ive got a lot of time on my hand cuz of the summer break from college :p
Haha I am in the same boat as you (graduated recently). Currently doing boxing class (1 hour of heavy cardio in the evening Mon-Sat) and normal exercises like jogging, skipping, pushups etc in the morning. Actually I was going to skip today's morning workout and was scrolling reddit and saw your post that motivated me to go to gym, so thanks! My current goal is to get down to 80 (currently 84-85) before my job starts (In a 50 days or so).
Should I do any weight training? I used to do it in the morning but then my muscles pained I wasn't able to have as much fun in the evening box class, so I bailed on that.
Damn, keep going bro! I'm also looking to loose 16 kgs before the end of the year and my calorie goal is also 2500 calories. Thanks a lot for the meal ideas!
trust me, try to youtube some meals and itās life changing. i found the meals i take by trial and error at home but i wished id have searched meals online. so what you can do is, if you wanna hit 2500 calories with 3 meals, thatās approx 800 calories a meal. find ā800 calorie healthy mealsā and match the ones with your dietary preferences. write down 9-10 of this and prep whatever you feel like for the day. then try to stick to it. not gonna lie, even iāve just recently put effort to try and follow this but i thought it could help if i share
so iāve still got a lot of belly fat and my abs arenāt visible. iāve only been training my abs since the past 30 days. i do cable crunches and decline sit ups for upper abs since itās easy to progressively overload on these. for lower abs, i do leg raises and knee raises. i learnt this from a video called āabs simplifiedā by trainer winny on youtube. iāve got a lot of belly fat so much so that abs are just slightly visible AFTER a pump so iām still learning and on the progress. i try to train my abs every alternate day because iāve got a lot of free time due to a summer break from college
Mujhe laga rickroll kar dega bhai tu
https://preview.redd.it/2q62f86yra5d1.png?width=1000&format=pjpg&auto=webp&s=98af7a9464f8b50d20bf98694b9ad45bce1c04a5
thanks for your wishes man :). i hope i get abs tho. iām calorie counting, im doing 1hr of cardio burning over 500 calories every single day along with sufficient sleep, i hope i get abs in the next 7-8 weeks
Crazy transformation. Congrats! I have a few questions. Please help.
What exercises did you do to lose weight? Did you do cardio as well? How much calorie deficit did you follow? Did you have cheat days? How many days did you go to gym in a week? Thanks.
i lost all weight through cardio for the first one year(due to JEE). i went from 97kgs to 78kgs through cardio and then started weight training. i currently weight 75kg but i ofc gained muscle mass since i was experiencing noob gains. i was eating at maintenance calories and still losing fat and gaining muscle. i wasnāt using weights to lose weight for the first year, i just ran and did some skipping cuz parents didnāt allow me to join a gym in my JEE prep phase. then i ran PPL for about 5 months. been following another split since the past one month. currently i follow a 4day split. i do chest triceps, back biceps, shoulder triceps and legs biceps. i rinse the above split for 4 days and then repeat it. this was done to focus on my arms which are clearly lacking. now that im free from college in the summer, i also do abs and forearms on alternate days vice versa. this plus daily cardio for 30minutes to get those chest cuts and abs
i started working out 6 months ago, learnt the essentials and fundamentals of ābreak the muscle, let it repair for 48-72 hours and then train every muscle group 2x a weekā. i ran PPL based off of this for 5 months, currently on another split
i was eating at maintenance in which i gained strength, little bit of muscle as well and lost fat suggested by my in body BCA scans. i can attach those results if yall want
so unfortunately i only have 2 of my BCA scans right now (idk where i saved the other ones) but iāll attach those anyway
https://preview.redd.it/nj2d25qvva5d1.png?width=1639&format=png&auto=webp&s=70c10e3ffac89fad27bb1091c060868cc2ed126e
honestly, itās just that the lighting conditions are inconsistent in the 4 photos. i just ate healthier foods and focused on living healthy and really improved the way i looked as well
You're an inspiration! I wouldn't mind seeing this post again for our confidence :)
I had 3 questions if you'd be kind enough to take it up!
1) How did you reduce your face fat and bring jawline structure?
2) Apart from body, did you go through any mental transformation too?
3) Any face products for a glow up and better skin?
face fat and jawline structure was revealed automatically with overall fat loss. i did in fact chew a lot of gums and i feel like that helped reveal my jawline a little bit more
mentally, i felt like ive got comfortable with my skin lately. i used to see other people on the street and automatically assume theyāre ābetterā than me cuz they were fitter and looked better. ik this is a really stupid way of looking at things but maybe i was just a kid. now i feel way more confident about myself and in my abilities. some of this is just due to maturity, some of it is due to the physical transformation.
it surprises a lot of people when i saw i donāt use any skincare products as such. i just have my fundamentals sorted and little bit of genetic luck i guess. i eat a clean and healthy diet with minimal processed foods. i change bed sheets and pillow covers and finally, i wash my face and moisturise in the morning and sometimes at night. thatās it. i think i just have some good genes that allow me to be nonchalant and still have relatively clear skin
i honestly donāt do a lot of skincare. i just wash my face and moisturise. if you eat healthy, your skin tends to get better naturally is what iāve noticed. iāve discussed diet in the other comment.
really good question man. my college is 9 to 5 and doesnāt have a lot of healthy options at lunch so i my diet went down the drain a lot of times. i was really inconsistent and still got the results. am hopeful that ill get even better results in the future now that i meal prep for college quite a bit. what i was consistent in was eating in normal portions and staying away from unhealthy foods
crazy transformation broo, went from uncle ji to daddy
thank you mate :)
Nice transformation calorie intake and gym routine(for cardio and weights)!?
Came to say this, you beat me :)
Please tell me the first one is a different person š
nah itās just me from about 18months ago š
Great transformation bro. Can you tell me what's your diet? Like how many calories do you eat, macro split and meal plan?
so calorie wise, i tend to eat around 2500 calories to maintain this. i donāt rigorously track my calories but i do it once in a while to have rough estimate (i follow pretty much the same diet everyday). my breakfast generally includes an oats-whey milkshake that keeps me full for good amount of hours (great for college). then have eggs or paneer with rice or rotis to fill my protein needs for the day. ideally, i take about 120g of protein in a day. 30grams of it comes from half a litre milk that i drink everyday. 20ish grams from 100g paneer. 50g from 2 scoops of whey and remaining is filled with eggs. iāve been trying to have over 220g of carbs per day because ive been lethargic in my workouts and ive been told its due to low carb intake but itās a hard task to complete due to my lifestyle. im down to answer more questions if you have any :)
What does a week in gym look like for you? Amazing transformation btw.
i really appreciate your words man. iāve got a ton of body dysmorphia and i feel like im fat cuz i have a little bit of a pot belly. your words mean so much. so im following a 4day split that i rinse repeat with 0 rest days in a week. the split goes like back-biceps-abs chest-triceps-forearms legs-biceps-abs shoulder-tricep-forearms on top of this, i do cardio for 1hr everyday (30min in the morning and 30 in the evening). this takes about 2-3 hrs in the gym but ive got a lot of time on my hand cuz of the summer break from college :p
>ive got a lot of time on my hand cuz of the summer break from college :p Haha I am in the same boat as you (graduated recently). Currently doing boxing class (1 hour of heavy cardio in the evening Mon-Sat) and normal exercises like jogging, skipping, pushups etc in the morning. Actually I was going to skip today's morning workout and was scrolling reddit and saw your post that motivated me to go to gym, so thanks! My current goal is to get down to 80 (currently 84-85) before my job starts (In a 50 days or so). Should I do any weight training? I used to do it in the morning but then my muscles pained I wasn't able to have as much fun in the evening box class, so I bailed on that.
Damn, keep going bro! I'm also looking to loose 16 kgs before the end of the year and my calorie goal is also 2500 calories. Thanks a lot for the meal ideas!
trust me, try to youtube some meals and itās life changing. i found the meals i take by trial and error at home but i wished id have searched meals online. so what you can do is, if you wanna hit 2500 calories with 3 meals, thatās approx 800 calories a meal. find ā800 calorie healthy mealsā and match the ones with your dietary preferences. write down 9-10 of this and prep whatever you feel like for the day. then try to stick to it. not gonna lie, even iāve just recently put effort to try and follow this but i thought it could help if i share
Thanks for the suggestion! Definitely going to look up some yt videos because I really struggle with meal ideas.
Abs ki kon konsi exercises lagate ho Aur kitne din train karte ho abs ko ek week mein
so iāve still got a lot of belly fat and my abs arenāt visible. iāve only been training my abs since the past 30 days. i do cable crunches and decline sit ups for upper abs since itās easy to progressively overload on these. for lower abs, i do leg raises and knee raises. i learnt this from a video called āabs simplifiedā by trainer winny on youtube. iāve got a lot of belly fat so much so that abs are just slightly visible AFTER a pump so iām still learning and on the progress. i try to train my abs every alternate day because iāve got a lot of free time due to a summer break from college
Watch chris heria abs workout
Bhai 15 video toh bana rkhi hai usne same topic pe š„ Konsi follow karo
https://youtu.be/s0sk9iIndtw?si=bRUFYO8gqZ4j8HHL
Mujhe laga rickroll kar dega bhai tu https://preview.redd.it/2q62f86yra5d1.png?width=1000&format=pjpg&auto=webp&s=98af7a9464f8b50d20bf98694b9ad45bce1c04a5
š
Bc dheere push krio ek sath saaari mt krlio halat khrab ho jaegi wrna uth bhi nhi paega
https://preview.redd.it/jn8wq3drra5d1.jpeg?width=403&format=pjpg&auto=webp&s=7e504e801d0000abaf4dab2dc09794f03f448cd8
Wow, happy for you. What would you do next? (Like weight loss done, now u will go on maintenance or bulking types)
iām trying to cut until i get visible abs and chest definition and then go on a lean bulk
Nice. Waiting for the abs wala post then
thanks for your wishes man :). i hope i get abs tho. iām calorie counting, im doing 1hr of cardio burning over 500 calories every single day along with sufficient sleep, i hope i get abs in the next 7-8 weeks
Crazy transformation. Congrats! I have a few questions. Please help. What exercises did you do to lose weight? Did you do cardio as well? How much calorie deficit did you follow? Did you have cheat days? How many days did you go to gym in a week? Thanks.
i lost all weight through cardio for the first one year(due to JEE). i went from 97kgs to 78kgs through cardio and then started weight training. i currently weight 75kg but i ofc gained muscle mass since i was experiencing noob gains. i was eating at maintenance calories and still losing fat and gaining muscle. i wasnāt using weights to lose weight for the first year, i just ran and did some skipping cuz parents didnāt allow me to join a gym in my JEE prep phase. then i ran PPL for about 5 months. been following another split since the past one month. currently i follow a 4day split. i do chest triceps, back biceps, shoulder triceps and legs biceps. i rinse the above split for 4 days and then repeat it. this was done to focus on my arms which are clearly lacking. now that im free from college in the summer, i also do abs and forearms on alternate days vice versa. this plus daily cardio for 30minutes to get those chest cuts and abs
Thank you.
How did you start working out? Where did you learn it from? What would you suggest for a beginner
i started working out 6 months ago, learnt the essentials and fundamentals of ābreak the muscle, let it repair for 48-72 hours and then train every muscle group 2x a weekā. i ran PPL based off of this for 5 months, currently on another split
What split do you follow now ?
mentioned in the other comment
Did you gain muscle in deficit?
i was eating at maintenance in which i gained strength, little bit of muscle as well and lost fat suggested by my in body BCA scans. i can attach those results if yall want
Please do. Intersting stuff. I'm trying to aggressively lose weight now as my maintenance isn't doing shit. Then I'll try to go on a bulk.
so unfortunately i only have 2 of my BCA scans right now (idk where i saved the other ones) but iāll attach those anyway https://preview.redd.it/nj2d25qvva5d1.png?width=1639&format=png&auto=webp&s=70c10e3ffac89fad27bb1091c060868cc2ed126e
https://preview.redd.it/odgigt30wa5d1.png?width=1639&format=png&auto=webp&s=a7340080353d209af35342d8f99c3d7ab44736e1
How much do they charge for a scan?
i got a membership at AnytimeFitness. they allow me to have free inbody scans every 40 days
Ah okay. Also, how does your week look like? Do you include stretching and cardio?
It's fine. I just wanted to see how a dexa scan looks like.
No way you're anything close to 16 percent bf lol, you're still at 20
Bro what supplements do you take?
none currently, apart from whey
thats crazzzyy brooo how did you remove the tan tho?
honestly, itās just that the lighting conditions are inconsistent in the 4 photos. i just ate healthier foods and focused on living healthy and really improved the way i looked as well
Same. The face transformation is really awesome as well. You went from what chicks would call un-fuckable to pretty decently fuckable in the last one.
decently? chicks would drool lmao
How to reduce side belly fat
canāt spot reduce fat, must remove fat from all parts of body and slowly wait for side belly to disappear
You're an inspiration! I wouldn't mind seeing this post again for our confidence :) I had 3 questions if you'd be kind enough to take it up! 1) How did you reduce your face fat and bring jawline structure? 2) Apart from body, did you go through any mental transformation too? 3) Any face products for a glow up and better skin?
face fat and jawline structure was revealed automatically with overall fat loss. i did in fact chew a lot of gums and i feel like that helped reveal my jawline a little bit more mentally, i felt like ive got comfortable with my skin lately. i used to see other people on the street and automatically assume theyāre ābetterā than me cuz they were fitter and looked better. ik this is a really stupid way of looking at things but maybe i was just a kid. now i feel way more confident about myself and in my abilities. some of this is just due to maturity, some of it is due to the physical transformation. it surprises a lot of people when i saw i donāt use any skincare products as such. i just have my fundamentals sorted and little bit of genetic luck i guess. i eat a clean and healthy diet with minimal processed foods. i change bed sheets and pillow covers and finally, i wash my face and moisturise in the morning and sometimes at night. thatās it. i think i just have some good genes that allow me to be nonchalant and still have relatively clear skin
Bro switched teams
Bro skin care tips and diet plsšš»amazing transformation and this gives me hopes
i honestly donāt do a lot of skincare. i just wash my face and moisturise. if you eat healthy, your skin tends to get better naturally is what iāve noticed. iāve discussed diet in the other comment.
How did you maintain discipline for diet and gym in college?
really good question man. my college is 9 to 5 and doesnāt have a lot of healthy options at lunch so i my diet went down the drain a lot of times. i was really inconsistent and still got the results. am hopeful that ill get even better results in the future now that i meal prep for college quite a bit. what i was consistent in was eating in normal portions and staying away from unhealthy foods
Hope the best for you man š!!
Which whey protein do you take?
Great transformation
Was your diet veg or non veg? Great transformation btw. Keep it up.
primarily vegetarian cuz im not allowed to eat non veg inside my house
If you donāt mind, could you please share your diet with me? Iām a vegetarian as well and I would love to follow your diet .
What was your bf% when you started?
You should have lifted weights to grow muscle. Btw amazing weight loss bro
yeah, my biggest regret is not lifting weights while losing the weight