1 month progress (85-78 kgs)
Age: 25 | Height: 5’3”
Weight: 85 kg → 78 kg (45 days)
I followed a 1300 kcal diet with ~90g protein, ~30g fibre, and ~130g carbs. I did strength training and cardio on alternate days. The biggest challenge was staying consistent and avoiding cheat meals, but sticking to the plan has been worth it. I’m happy with my progress so far and still have a long way to go toward my goal.
Started strength training and cardio 45 days ago with no prior gym experience.
Full-Body Workout (3 times/week)
Goblet Squat – 3 × 10–12
Romanian Deadlift – 3 × 10–12
One-Arm Dumbbell Row – 3 × 10 each side
Dumbbell Shoulder Press – 3 × 10
Glute Bridge – 3 × 12–15
Farmer’s Carry – 3 × 30–45 seconds
Meal plan
I follow 16:8 intermittent fasting (8 PM–1 PM). In the morning, I drink warm water (plain, lemon, or jeera water). If I get hungry before my eating window, I’ll have black iced coffee (just coffee and water, no sugar or milk), which keeps me full for a couple of hours.
Lunch: Salad, ~200 g cooked rice, 150 g chicken breast, a homemade curry, and 100 g curd.
Evening snack: ~150 g guava. Sometimes roasted chana, and if I’m craving something sweet, 1–2 dates. I also occasionally have Coke Zero/Diet Coke.
Dinner: Usually a high-protein roti or dosa with plenty of vegetables and enough protein to meet my daily target.
I track my calories, macros, and micronutrients. My intake is around 90–100 g protein, 130–150 g carbs, and ~30 g fiber, while staying in a calorie deficit. I also strength train regularly.
I have PCOS, so I planned this routine around what works for me. I had blood work done, which showed low vitamin D and B12, so I’m taking supplements for both. This approach has helped me lose 8kgs so far, I’m feeling much better, and my PCOD reversed . I know this may not work for everyone, but it’s been sustainable and effective for me.