A 25 Year Old's Quest for Muscle Definition: How He Lost 33 Pounds in 3 Months

Introduction

One 25-year-old's goal of achieving muscle definition and weight loss led to an incredible transformation. In just three months, he managed to lose 33 pounds through rigorous efforts in fitness and nutrition.

The Diet

At the start of his weight loss journey, he implemented a strict keto diet, consuming no more than 20g of carbohydrates and 1500 calories a day for the first month and a half. He also did intermittent fasting at an 8/16 frequency, allowing himself to eat only between 12pm and 8pm with no other consumption aside from water. Four weeks into his routine, he incorporated a Fitbit and started to aim for 10,000 steps per day.

The Workout Plan

After one and a half months, he renewed his gym membership, started to work out four times a week and hired a personal trainer to work out a new routine. The workout plan included HIIT training on a stationary bike, and he consistently did dumbbell chest presses, hanging leg lifts, crunches, standing barbell curls, and other exercises targeting different muscle groups. In addition, he started Brazilian Jiu-Jitsu, which he does about four times a week.

Current Diet and Workout

Currently, he consumes fewer carbs, eats a chicken salad or chicken breast with avocado, and a protein shake during workout days. His routine no longer follows strict tracking or keto policies. Additionally, he switched to a Brazilian Jiu-Jitsu workout from Stronglifts 5x5, which he did for two weeks until an injury occurred.

Conclusion

The changes in his routine, consistency, and challenging exercise sessions resulted in significant weight loss, a face transformation, and mainstream attention. His willingness to change and to incorporate a well-rounded fitness routine with proper nutrition created a successful change. Try implementing some of his strategies to achieve your fitness and weight loss goals.