Young man shares the fitness regimen that helped him shed 9 kg in 3 months: ‘Nothing fancy, just…’

Weight reduction does not demand extreme diets or complicated routines. More often than not, steady effort and commitment make the real difference. A user on the Fitness India subreddit recently shared his transformation story, explaining how he managed to drop nine kilos in just three months by sticking to the basics and staying disciplined even on difficult days.

Starting Point and Current Progress

At the beginning of his journey, the 26-year-old weighed 79 kilograms. Over a span of 12 weeks, he brought his weight down to 70 kilograms. Standing at 5 feet 8 inches tall, his progress came not from shortcuts but from consistent training, controlled eating, and a mindset focused on long-term results rather than quick fixes.

Balanced and Repeatable Eating Plan

His nutrition approach was straightforward and sustainable. Daily calorie intake stayed between 1,500 and 1,700 calories, with protein consumption averaging 100 to 120 grams each day. Being mostly vegetarian while including eggs, he relied on meals that were easy to prepare and repeat.


Mornings usually began with whey protein mixed with water or skim milk, along with egg whites or occasionally whole eggs. Lunch often included egg whites with a whole egg or paneer, paired with fruits like papaya, pineapple, or oranges. Greek yogurt and sprouted legumes such as moong or chana were added from time to time.

After workouts, he focused on recovery by consuming whey protein, egg whites, and three grams of creatine. Dinner remained balanced, consisting of multigrain roti or rice, paneer-based vegetable dishes, yogurt, and fresh salad.

Supplements Without Excess

His supplement stack was minimal and practical, including whey protein, creatine, a multivitamin, and omega-3 capsules. There were no crash diets, fasting experiments, or drastic restrictions—just consistent habits repeated daily.

Structured Strength Training Routine

Most weeks followed a Push-Pull-Legs split. Push days targeted chest, shoulders, and triceps. Pull sessions focused on the back, rear delts, biceps, and forearms. Leg days emphasized squats along with extensions, curls, split squats, and calf raises.

Light Cardio and Mental Wins

Cardio was kept limited, mainly through incline walking and playing badminton two to three times a week. According to him, fat loss came largely from dietary discipline rather than excessive cardio.

The toughest part was not the workouts but sticking to plain meals, avoiding late-night junk food, and staying patient during plateaus. Mentally, the change felt transformative. While he believes there is still progress to be made physically, this marked the first time he maintained consistency for months. His story serves as a reminder that progress comes from repetition, not perfection.