30-year-old man who once lived on fried food, reveals how he lost 20 kg in just 6 months

A young fitness enthusiast recently shared his dramatic physical transformation on the Fitness India community on Reddit, detailing how he shed more than 20 kilograms within half a year. His journey, he explained, began after a wake-up call regarding his health and lifestyle choices.

At the start, his daily routine revolved around unhealthy habits. He frequently consumed alcohol, relied heavily on sugary items and deep-fried meals, paid little attention to calorie intake, and rarely maintained a proper sleep schedule. This pattern continued until a medical check-up and blood test results pushed him to reconsider his approach to health. That moment became the turning point that launched his transformation.

In August, he weighed 85 kilograms. By February, the scale showed 65 kilograms. Standing at 180 centimeters tall, he committed to six months of structured training with a clear objective: reduce body fat and eventually develop defined abdominal muscles.


His workout schedule followed a disciplined six-day split routine structured as Push, Pull, Legs, repeated twice a week, with one rest day. On push days, he targeted chest, shoulders, and triceps through exercises such as bench presses, incline chest presses, shoulder presses, lateral raises, pec deck fly movements, overhead tricep extensions, and tricep pushdowns. Pull sessions focused on back and biceps, incorporating deadlifts, rowing variations, lat pulldowns, incline curls, preacher curls, and shrugs. Leg workouts included barbell squats, leg presses, leg extensions, hamstring curls, and calf raises. He also completed 20 minutes of moderate-intensity cardio after each workout. Deadlifts were added consistently during the last three months, while direct abdominal training began only recently.

Nutritionally, he followed a non-vegetarian plan consisting of two primary meals daily. His diet featured air-fried chicken, brown rice, chia seeds, vegetable-based curries, yogurt, eggs, and protein shakes. He maintained a protein intake between 120 and 140 grams, with total daily calories ranging from 1600 to 1800. Sugary foods, fried items, refined flour, and snacking were eliminated. He also supplemented with pea protein, creatine, and multivitamins. With steady progress so far, he now aims to achieve visible abs within the coming months.