u/pnair445

Hi, One day I decided to change my lifestyle and food choices and started doing strength training.. I used to walk 15k steps before joining gym. And food habit changed and also tracking calory intake also helped me a lot. Now, finally I lost the weight from around 90 to 64.. I loved the journey and it is my hobby now. This transformation took around 2 years of time..

कबाब में हड्डी...

इसका मतलब है किसी चीज़ का अनावश्यक हिस्सा होना, जब आपसे न तो अपेक्षा की जाती है और न ही इसकी आवश्यकता होती है। कबाब वास्तव में एक मुलायम पैटी जैसा व्यंजन है, जिसमें मूल रूप से केवल कीमा बना हुआ मांस होता है। हड्डी का अर्थ हड्डी है, जिसकी अपेक्षा नहीं की जाती है, बल्कि यह अधिक परेशानी का कारण है।

Watching this instantly felt like it was homelander not lucas hood.

Hi,

This is my transformation from 90 kg to 64kg.. I'm doing strength training for three years and diet control from last two years.

Hi,

This is my Pull-ups form, and it really helped develop my back.

Is there anything you guys are doing differently?

I do chin up as well.

Wide grip is more difficult.

Calories: ~2000–2200 kcal (cutting phase)

Protein: 140–160g/day

Carbs: ~180–200g/day

Fats: ~50–60g/day

Meal Plan (typical):

Breakfast: Boiled oats with whey

Lunch: Office mess food (dal, rice, roti, chicken when available)

Dinner: Light oats / yogurt / fruits

Snacks: Nuts, dried cranberries, prunes

Supplements: Whey, Omega-3, Vitamin D

Restrictions: No cooking allowed (stays in camp), so simple meals only.

Workout Split:

Monday – Chest & Triceps

Bench Press – 4×8

Incline DB Press – 3×10

Tricep Dips – 3×12

Rope Pushdowns – 3×12

Tuesday – Back & Biceps

Deadlift – 4×6

Pull-ups – 3×8

Barbell Rows – 3×10

Bicep Curls – 3×12

Wednesday – Legs & Abs

Squats – 4×8

Leg Press – 3×10

Romanian Deadlift – 3×8

Hanging Leg Raises – 3×15

Thursday – Shoulders & Abs

Overhead Press – 4×8

Lateral Raises – 3×12

Face Pulls – 3×12

Plank – 3×1 min

Friday – Full Body / Push-Pull Mix

Bench Press – 3×8

Pull-ups – 3×8

Squats – 3×8

Farmer Carries – 3×40 sec

Saturday & Sunday: Rest / Cardio

Hi all.. this is my post after around 8 months after my first transformation pic I shared on this sub.

it's like 3 years that I'm consistent in gym.. and around 2 years since clean diet.. I went down to 62kg now I'm 64 kg and looking to get the abs. So, how you guys are doing.. anyone at my same height and weight.. what is your daily routine and workouts.. any tips you guys can share with me.. and honestly getting abs is a tough task and really feel low at sometime. Still working on it.. hope will achieve someday.

https://www.sammobile.com/news/galaxy-s23-fes-stable-one-ui-8-5-update-goes-global/

I got this one today.

Hi,

Guys pls share your back day routine..

Mine is Pull-ups, lat pull downs,bent over Rows,seated cable, t bar.

Calory intake around 1800.. protein 120 gm..