He didn’t starve nor gave up rice. 29-year-old shares how he lost 13 kgs in just 5 months

A 29-year-old fitness enthusiast recently opened up about his body transformation journey on a popular Indian fitness forum on Reddit. Sharing his experience on the Fitness India subreddit, he explained how consistent training, structured workouts, and mindful eating helped him reshape his physique over ten months. His journey reflects both discipline and adaptability, as he moved through phases of weight loss, maintenance, and muscle gain.

From Weight Loss to Balanced Gain

At the start of his journey, the man weighed 93 kilograms. Over the course of five months, he followed a strict fat-loss phase that brought his weight down to 80 kilograms. His initial plan was to maintain this reduced weight briefly before beginning another cutting phase. However, during this maintenance period, his body naturally transitioned into a slow and unintended muscle-building phase. As a result, his weight gradually increased to a healthier and more sustainable 84 kilograms over the next several months. He now plans to begin another structured fat-loss phase with better clarity and control.

Structured Training Routine

His workout plan is centered around the Push Pull Legs training split, commonly known as PPL. He trains three days a week, focusing on different muscle groups each session, and supplements this routine with a day of rock climbing, which adds both strength and cardiovascular benefits. Initially, he followed the PPL routine three times a week for two months, later increased it to five days weekly for four months, and has now returned to a three-day schedule for better recovery.


He follows workout programs inspired by fitness educator Jeff Nippard. His strength training typically stays within the 6 to 12 repetition range, pushing each set close to muscular failure while gradually increasing resistance over time. Alongside gym sessions, he aims to walk approximately 12,000 steps daily to maintain overall activity levels.

Protein-Focused Nutrition Plan

Diet plays a central role in his progress. He aims to consume roughly 1.6 grams of protein per kilogram of his target body weight each day. His mornings usually begin with plant-based protein powder blended with high-protein soy milk, chia seeds for digestive support, and coffee.

Rather than multiple large meals, he prefers one substantial main meal daily, ensuring it includes a high-protein source such as chicken, mutton, fish, tofu, or soy chunks, paired with vegetables. His carbohydrate intake remains moderate, though he occasionally includes rice. In the evening, he supplements his nutrition with another serving of plant protein or a protein bar, helping him meet daily protein goals efficiently.