From 92 kg to 72 kg in 10 months • Maintained a ~500 kcal daily deficit (1600–1700 kcal/day) • Ate 1.2–1.3g protein per kg of body weight • Trained 5–6x/week (focused strength training) • Added 25 mins incline treadmill post workout • Walked 6 km every Sunday • Waist dropped from 38” to 32” and muscles gained No crash diets. Just consistency, discipline, and structured effort.
Story snapshot
- Age: 23
- Time taken: 10 months
- Weight lost: 20 kg