u/nuwezzz

This took me one year and 2 months for transformation.

I incorporated cardio as usual when i wanted to lose weight. I mostly did steady state cardio. Inclined treadmill 12k steps was a must along with more water intake. What really helped me is putting the fork down and eating enough protein for my body weight, and its not about calories all the time. Its about the food you put in your mouth too. No ultra processed foods replace them with high volume vegetable and fruits.

For the training part i did a classic ppl, upper body lower body and even full body. I experimented and finally stuck with a modified 4 day upper lower split.

For the nutrition part i ate grapes, bananas a lot of cucumber and chicken salad. Along with dat i ate potatoes rice and chicken. And i ate around at a 500 to 600 calorie deficit along with heavy weight training and progressive overload cable crunches for abs.

Thing that made me transform was i just wanted to look better for myself and take my life seriously cuz i was letting myself go and also cuz of heartbreaks if im being honest. I live an active lifestyle now. I feel amazing and very fresh now as compared to when i was not in a great shape

So this is a 1.5 year natural transformation which couldve been done in a year. But my diet was lacking a lot. For the training split i followed classic PPL routine though im doing a modified upper lower split from the past 2 weeks. Anyways thats what i did. For the abs i did progressive overload and putting down the fork. I ate chicken rice eggs and paneer with a lots of fruits and coconut water. Did a lot of cardio in the setting of 15 incline with a 3.5 speed for 30 mins everyday along on rest days i walked 10 to 15k steps. And dont eat junk food every week minimize it to once per 2 weeks and if you are craving for a treat go for a protein bar and protein chips ( once in a while though not everyday).