How to lose weight like this guy who lost 42 kgs, built muscle and got fit

We all know being chubby comes with its personal set of issues, however what if on the age of 28, you’re identified with the physique of a 52-year-old man, and have a really brief life expectancy?

It’s not a nice piece of stories and it’s actually not one thing that you could ignore. When Deepankar Prasad, who’s a advertising and marketing supervisor by occupation, acquired this information, he was pressured to flip his life round. And step one of Prasad’s life-affirming journey was to lose weight. “Most people decide to lose weight to either look good or stop an incessant cycle of bullying, but I never faced any of these issues. One fine day, during a routine checkup, I was diagnosed with hypothyroidism. Then a full-body checkup revealed that unlike my peers, my life expectancy is very short. 18 years to be precise. And what was even more shocking was that even though I am only 28, my Doctor said that my body’s biological age is 52.”

“This was not even a turning level for me, this was an ignition. An ignition to get higher, and in 7 months I managed to lose 42 kgs. From 118 kgs I trimmed down to 67 kgs.”

This is how he did it:

Weight loss weight loss program plan to lose 42 kgs

Prasad says that what actually helped him lose weight was sticking to a calorie deficit weight loss program and burning the extreme fats regularly on the fitness center, each morning. But to be certain this was the correct weight loss program for him, he went for a Body Composition evaluation (BCA) earlier than commencing the weight loss program. “This report will provide you with an evaluation of your physique’s precise state, together with components like organic age, fats share, BMI and BMR.”

This physique check can even enable you determine you simply what number of energy you want to eat to maintain a wholesome life, with out overeating. “As per my BMR, I decided to go on a calorie deficit diet, making sure I was still consuming moderate amounts of protein and carbs for energy. So, I ate everything from chapatis to rice, biryani, chicken and even eggs but in leniency.”

What is a calorie deficit weight loss program?

A calorie deficit weight loss program could be described as one with a scarcity within the quantity of energy consumed relative to the quantity of energy required for upkeep of present physique weight. Simply put: The weight loss program contains of consuming fewer energy than your physique burns every day to create a calorie deficit.

How to lose weight: Diet chart he adopted:

Pre-workout: Black espresso with out sugar

Breakfast at 9:00 am: eight egg whites with both upma, poha, oats, muesli or corn flakes

Lunch at 1:30 pm: A serving of 1 boiled rooster breast with small parts of kidney beans, paneer, lentils, any inexperienced vegetable, curd, 2 wheat chapatis and a bowl of salad

Mid-day snack at four pm: A bowl of fruits

Dinner at eight pm: Fish/rooster breast/tofu/paneer with 2 chapatis, a bowl of dal and some salad

While this was his first weight loss program, he stored altering it to meet his physique’s necessities. “I believe, no diet is magical, so if it doesn’t suit you, change it or try a new approach.”

How to keep a calorie deficit weight loss program for weight loss?

“I consider you possibly can keep a calorie deficit weight loss program by chopping down on meals which might be excessive in fats content material. 1gm of fats accommodates 9kcal; whereas the same quantity of carbohydrates and proteins comprise solely 4kcal. So, if you minimize down on fatty meals, it is possible for you to to eat extra and keep fuller for an extended time. Be conscious of your calorie consumption.”

How to management your calorie consumption?

Prasad says that you could calculate your calorie consumption by these two easy hacks:

  • “Buy a meals weighing balance, and measure the amount of all the things you’re placing in your meals”
  • “There are a number of apps that additionally enable you maintain a observe of your calorie consumption. You simply have to enter the quantity of meals you’re consuming, and the app will let you know its calorie breakdown when it comes to protein, carbs and fats”

Which weight loss workouts to comply with?

After trimming down to 67 kgs from 118 kgs, Prasad is now on a mission to construct his muscular tissues and power. “My basic workout regime consists of HIIT and weight training but this is what I do six times a week.”

Monday and Thursday:

– 30 minutes of Fasted Cardio (HIIT)

– Chest and triceps (We advocate: Triceps rope pushdown, TRX triceps extension, push-ups and flat dumbbell chest presses)

Tuesday and Friday:

– 30 minutes Fasted Cardio (HIIT)

– Back and Bicep (We advocate: Lat pulldowns, pull-ups, barbell bent-over row and barbell curls)

Wednesday and Saturday:

– Leg constructing exercises (We advocate: Barbell squat and leg press)

– Shoulder exercises (We advocate: Seated dumbbell press and barbell standing press)

Any suggestions for somebody who’s making an attempt to lose weight?

“Direction is a very powerful side of any transformation journey. Most individuals pour their 100 per cent however due to lack of path they find yourself quitting very quickly. So be in contact with somebody who can genuinely information you.”

Have you lost weight and got fit? Share your physique transformation story too! Write to and we’ll publish choose tales proper right here!


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