From 70 kg to 62 kg: 28-year-old reveals how he lost 8 kgs in 3 months without fad diets or starving

Losing weight often feels like a battle between mind and body, but one Reddit user from the Fitness India community proved that consistency can transform anyone. At 28 years old and standing 168 cm tall, he managed to drop 8 kilograms in just 14 weeks—going from 70.5 kg in early June to 62.5 kg by mid-September. His transformation wasn’t the result of shortcuts or fancy diets—it was pure discipline, structured training, and mindful eating.

The Strategy Behind the Transformation

To start his fitness journey, he maintained a calorie deficit of around 700–800 calories per day, though he admits the exact figure might have fluctuated by 200–300 calories. This approach allowed him to lose roughly half to three-fourths of a kilo each week. He trained four times weekly with a balanced and rigorous workout plan, dividing each day into specific strength-building sessions.

His first day focused on deadlifts with high-effort singles followed by volume sets targeting quads and hamstrings through leg presses, curls, and extensions. The second day emphasized chest and triceps through bench presses, incline presses, dips, and shoulder work. On the third day, he trained his back and arms with weighted pull-ups, Pendlay rows, dumbbell rows, and shrugs. The final day combined higher-rep bench presses, weighted pull-ups, and ab exercises for a well-rounded finish.

The Nutrition Game

Diet played an equally crucial role. He ensured a daily protein intake of at least 140 grams—primarily from 400 grams of chicken breast (raw weight), whey protein, and a moderate mix of carbohydrates and healthy fats. His training intensity varied according to fatigue levels, keeping low-rep sets near high exertion and pushing higher-rep ones close to failure.

The Outcome and Beyond

His goal was simple—to cut excess fat and feel stronger. Not only did he achieve visible definition, but he also recorded impressive lifts, including a 200 kg deadlift and an 80 kg bench press for multiple sets. Now, with renewed confidence, he’s shifting gears to a slow, controlled muscle gain phase, turning his transformation into a lifelong commitment to fitness.