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Home » Lose Weight » How to lose weight in 6 months like this guy who lost 18 kgs without hiring a personal trainer or a dietician – GQ India – What a man’s got to do

Theres only one thing that can really and truly kickstart your journey to fitness. Determination.

If you are determined to lose weight, lift heavy, eat well and live healthy, nothing can stop you. 20-year-old Abhijeet Kumar tell us that at his heaviest he weighed a whopping 92 kgs and was completely stunned when he saw this number flash on the weighing scale. Then and there, like literally in that very moment, I decided that I need to transform myself. I wanted to see a different version of myself the version I had dreamt of, he says.

What was this version? Id always dreamt of building a slender and athletic physique but lacked the motivation to do so until that moment as my body had always favoured the heavier end of the weighing scale for so many years now, he adds. But, I knew I had to pull my socks up and do whatever I can in my power to not just bring my weight down but also get a step closer to my dream, he explains before spilling the beans on the weight loss plan that helped me lose 18 kgs.

I commenced on my weight loss journey by focusing on one main principle a clean diet plan. I started researching a lot about calories and macros and also made YouTube my best friend as I didn't hire any trainer for personal training during the phase."

QUICK READ: How to lose weight by calculating your macronutrients right

"Soon, I came to the conclusion that weight loss is a game of calories and food choices and decided to give the calorie deficit diet plan a chance to bring about a change in my physique."

A calorie deficit diet is a specific diet pattern that revolves around the number of calories you consume in a day. According to Healthline, the concept is based on the idea that as long as you eat fewer calories than you burn, youre bound to lose weight.

This diet pattern requires you to calculate the number of calories your body needs to consume to function smoothly without feeling hungry, and how much deficit you need create without harming your health. Keep in mind that the number of calories required to create a deficit is different for different body types. You can calculate yours online via a calorie calculator.

QUICK READ: How many calories should you eat every day to lose weight?

As per Abhijeets calorie requirements, he resorted to the below home-cooked diet plan. I ate whatever healthy options were available, keeping in mind my calorie intake. My diet routine also kept changing as per my bodys needs but this is a general layout of what Ive been eating for the last six months:

Breakfast: 2 whole boiled eggs with 1 tbsp of peanut butter and 2 slices of brown bread OR oatmeal with fruit

Mid-day snack: An Apple

Lunch: Rice/2 chapatis with a big plate of salad, dal or rajma or white chana as per availability and any seasonal vegetables

Evening snack (Pre-workout): A cup of black coffee

Dinner (Post-workout): 300 gms boiled chicken or 10 egg whites with 2 slices of brown bread (toasted with ghee) and veggies

Post-dinner: A glass of milk before sleeping (sometimes)

I mostly focused on eating clean and eating in limit. I gave up on sugar, biscuits, chips and other processed items as well to not cross my calorie limit.

The next step now was to join a gym and focus on the correct form of exercises, elaborates Abhijeet. I learned every single thing from the Internet, even the exercises.

My weight loss workout regime comprised cardio and strength training exercises.

Chest:

1

2

Flat bench press (3 sets of 15 reps) with incline dumbbell flyes as a superset (3 sets of 15 reps)

3

Decline Dumbbell press (3 sets of 15 reps) with flat dumbbell flies as a superset (3 sets of 15 reps)

4

Inclined bench press (3 sets of 15 reps) with pec-deck as a superset (3 sets of 15 reps)

5

Cable crossover (3 sets of 12 to 15 reps) with dips as a superset

6

Death set: 50 pushups in one go

Cardio:

Running for 20 mins on an inclined treadmill

Back:

1

Pull-ups (4 sets of 10 to 12 reps)

2

Bent rows with the barbell (4 sets of 8-10 reps)

3

Lat Pulldown (3 sets of 15 reps)

4

Close grip lat pulldown(3 sets of 15 reps)

5

6

Single-arm dumbbell rows(2 sets of 15 reps)

Abs:

3 sets of -

1

2

3

4)Hanging knee Raise (20)

Biceps exercises are done with supersets of triceps

1

Barbell curl (3 sets of 15 reps) superset Skull crusher (3 sets of 15 reps)

2

Dumbbell curls(3 sets of 15 reps) superset Triceps pushdown(3 sets of 15 reps)

3

Preachers curl(3 sets of 15 reps) superset Dumbbell Extension(3 sets of 15 reps)

4

Hammer curls (3 sets of 15 reps) superset Triceps rope pushdown(3 sets of 15 reps)

5

Death set - Narrow grip Push-ups (50)

1

Overhead front press with the overhead back press as a superset (3 sets of 15 reps)

2

Dumbbell press (4 sets of 12 to 15)

3

Front Raise (3 sets of 15 reps)

4

Side Raise(3 sets of 15 reps)

5

Barbell shrugs(4 sets of 15 reps)

Abs:

Same as above

Legs:

1

Squats (5 sets of 10 to 15 reps)

2

Leg Extension (3 sets of 15 reps) both front and back.

3

Sumo squats (3 sets of 15 reps)

4

Leg Press (3 sets of 25 reps)

5

Calves (3 sets of 15 reps) both seated and standing

Cardio:

Running (15 mins)

I keep on tracking my macros and also focusing on my workouts to maintain my new weight. A day without the gym feels like I have missed something very important today.

I have always believed in hard work and passion towards your goals. You just need to follow a strict diet plan and everything else will be on your side. I always remembered why I started when I got demotivated. It was me versus me every single day at the gym. Keep hustling and you will see the results. Three months from now you will be proud of yourself for getting out of your comfort zone.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight in 6 months like this guy who lost 18 kgs without hiring a personal trainer or a dietician - GQ India - What a man's got to do

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Home » Lose Weight » How to lose weight in 6 months like this guy who lost 18 kgs without hiring a personal trainer or a dietician – GQ India – What a man’s got to do