How this 30-year-old lost 20 kg in 6 months with structured workouts and diet

A man who once weighed 85 kgs shared how he shed 20 kilos in a span of 6 months (Picture: Pexels)

• A 30-year-old lost 20 kg in six months with diet and exercise
• He followed a structured push, pull, and leg workout routine
• He cut out alcohol, sugar, and fried foods, focusing on protein

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Physical transformation may seem difficult, but consistency and discipline are key. A 30-year-old man shared his story on the Fitness India Community on Reddit, revealing how he managed to lose 20 kg in just six months. This change came about after he realised how he was going wrong with many of his lifestyle choices.

What pushed him to take fitness seriously

He revealed in his post how his everyday eating habits were unhealthy. Not only did he consume alcohol frequently, which is regarded as a serious toxin for the body, but his diet also included sugary foods and deep-fried snacks. He didn’t take into account his calorie intake, and neither did he have a proper sleep schedule. However, this turned around when he underwent a medical checkup, where his blood test results made him rethink his choices.

Weight loss journey: Structured training and diet routine

He began his transformation in August, when he weighed 85 kg, with a six-month agenda, which included structured training. He was clear that by February, he wanted to reduce body fat and develop well-defined ab muscles. Sticking to his goal and time, he managed to shed 20 kg in six months.

Also read: Woman slips into same dress after losing 45 kilos, the difference is shocking

Workout schedule

For this, he revealed his workout routine, which was properly structured and included push, pull, and leg days, repeated twice a week. He also took one rest day for his body to recover. Explaining it further, he shared the exercises he did to target specific body areas:

Push days

He included bench presses, incline chest presses, lateral raises, pec deck fly movements, shoulder presses, overhead tricep extensions, and tricep pushdowns. This helped target the chest, shoulders, and triceps.

Pull days

He focused on lat pulldowns, incline curls, shrugs, and rowing variations for targeting back and biceps.

Leg days

For leg workout, he incorporated exercises such as barbell squats, leg presses, leg extensions, hamstring curls, and calf raises.

Additionally, he added 20 minutes of moderate-intensity cardio after workout. He revealed how deadlifts were done even more frequently in the last three months and ab exercises were a recent addition.

Also read: From 4XL to XL size, man reveals how he shed 95 kilos with keto diet and regular walking

Diet plan

The hardest bit for weight loss is not just the training, but also the diet, which significantly determines how much weight you are able to shed. For this, the 30-year-old had two main meals. Some of the foods he ate included air-fried chicken, brown rice, chia seeds, veg curries, eggs, and protein shakes.

His protein consumption was between 120 and 140 gm, while he consumed somewhere between 1600 to 1800 calories per day. What was removed from his diet? Sugary treats, fried foods, refined flour, and other unhealthy snacks. For supplementation, he used pea protein, creatine, and multivitamins.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.