How he lost 20 kgs in a year without surgery or supplements: 25-year-old man shares diet, workout regimen

Once, he avoided looking at mirrors. Today, he carries himself with confidence, unhesitant to reveal the sculpted abs he worked tirelessly to achieve. Sharing his transformation on the Fitness India subreddit, a 25-year-old man narrated his year-long journey of shedding 20 kilograms and completely reshaping his lifestyle.

Back then, he weighed 89 kilos and often felt stuck in an unhealthy routine. His approach to fitness was inconsistent—occasional trips to the gym paired with more wishful thinking than structured effort. Everything changed during one gym session when he lifted his shirt in front of the mirror and was struck by a wave of discomfort. That moment became the turning point, igniting his determination to take fitness seriously.

He committed to a structured workout routine, training five days a week without compromise. His program followed a push, pull, legs, upper, and lower split. Each session began with demanding compound lifts such as bench presses, squats, deadlifts, and pull-ups, followed by accessory exercises. He incorporated core training three times weekly and added light cardio sessions twice a week, usually incline walking or cycling.

Diet became an equally critical focus. He restricted his calorie intake to about 1,700–1,800 per day and ensured sufficient protein—between 120 and 140 grams daily. His meals were simple yet nutritious, revolving around rice, chapatis, eggs, chicken, paneer, and vegetables. Most of his food was prepared in an air fryer with minimal oil, making it both clean and sustainable. Midway through the year, he also introduced creatine into his regimen, which boosted his strength and muscle fullness.

The early weeks were the hardest, marked by constant hunger pangs and the challenge of refusing social meals. At the halfway point, progress stalled, testing his patience. Still, he reminded himself of how far he had already come, refusing to give up.

Today, he weighs 69 kilos, flaunts defined abs, and lifts heavier than before. Beyond the physical changes, his self-esteem has soared, his mindset has sharpened, and he has discovered a discipline that extends well beyond the gym.