20 kg weight loss in 5 months: Redditor reveals 1700-calorie diet and workout plan

Losing weight is rarely easy, but real-life transformation stories often prove that consistency can deliver remarkable results. One such story has surfaced on Reddit, where a user detailed how he managed to shed 20 kg in just five months through disciplined eating and regular workouts.

According to the post, the journey began on October 18, 2025, when he joined his apartment gym, which had only basic equipment. Around the same time, he also committed to improving his diet—something he credits as a key factor in his progress.

Diet plan

The Redditor followed a structured, high-protein diet, keeping his daily intake around 1,700 calories and approximately 138 grams of protein. His typical meal plan included:

• 6 eggs: 432 kcal | 37.8 g protein
  
  
• 200 g chicken breast: 330 kcal | 62 g protein
  
  
• Veg café lunch (at college): ~900 kcal | ~15 g protein
  
  
• Nakpro Impact Whey (45 g): 170 kcal | ~24 g protein
  
  

He clarified that while his current diet is more refined, the core components—eggs and chicken—remained consistent from the beginning.

Workout routine

He followed a Push–Pull–Legs split, training six days a week:

• Monday: Chest & Triceps
  
  
• Tuesday: Back & Biceps
  
  
• Wednesday: Shoulders & Legs
  
  

This cycle was repeated from Thursday to Saturday, with Sunday reserved for rest. Over time, he shifted focus toward compound movements to build strength alongside fat loss.

Cardio strategy

Cardio played a major role in accelerating his transformation. He currently walks on a treadmill for 30 minutes at a 12 incline and 4.2 speed. When he started, he began at a lower incline of 7 and gradually increased both intensity and duration, adding five minutes each week.

Mindset and consistency

Beyond diet and workouts, he highlighted the importance of persistence. He admitted that he didn’t always believe in himself at the start and wasn’t perfectly consistent—occasionally indulging in treats on Sundays. However, what made the difference was that he never quit.