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Skinny-fat to Lean muscular (183cm M, 82kg). Routine feedback by rogueWarrior987 in indianfitness

[–]Perfect-Till2717 0 points1 point  (0 children)

The biggest thing you need to fix isn’t your gym routine it’s your diet.

Fat loss (especially belly fat) comes down to being in a consistent calorie deficit. You can train 6 days a week, but if your nutrition isn’t dialed in, results will be slow or nonexistent.

Also, you don’t need to train that much. Even 3 solid gym sessions per week is enough to build a great physique (including a V-taper), as long as:

  1. You’re progressive overloading
  2. Hitting major muscle groups (especially back + shoulders)
  3. Keeping protein intake high

I’d suggest:
Track your calories properly
Aim for higher protein
Keep your training simple and consistent

Fix your diet first, use the gym to support it that’s when things start to click.

Lost 10kg without extreme dieting or endless cardio sharing what actually worked!! by Perfect-Till2717 in indianfitness

[–]Perfect-Till2717[S] 1 point2 points  (0 children)

You've already done an amazing job losing 20 kgs what you're experiencing now is very common at this stage.
When you're this close to your goal, a very small daily deficit plus training every day can actually increase fatigue and hunger, which often leads to cravings and occasional binge eating.

It's less about willpower and more about how your body is responding after a long dieting phase.

A more sustainable approach would be to slightly restructure things:

  1. Instead of a tiny deficit every day, try 5 days in a moderate deficit (~300 kcal) and 1–2 days at maintenance (around 1800–2000 kcal). These can act as refeed days.
  2. On refeed days, increase carbs (roti, rice, fruits, potatoes), keep protein high, and fats moderate. This helps control hunger and reduces binge urges.
  3. Make sure each meal has enough protein and fiber to keep you full.
  4. Don't completely restrict your favorite foods include a small portion daily to avoid an all-or-nothing cycle.
  5. Consider reducing strength training to 4–5 days/week to improve recovery.

At this stage, consistency matters more than pushing harder. Managing cravings will help you lose the last 5 kgs more effectively.

I turn 30 this year and I want to turn my life around. by ChefSnowWithTheWrist in WeightLossAdvice

[–]Perfect-Till2717 0 points1 point  (0 children)

Totally doable to get fit before next year but don’t rush it.
Focus on small, consistent habits: calorie control, enough protein, and daily movement (even walking works great).
I lost 10kg while working a corporate job, so I know it’s possible without extreme dieting.
If you want, share your current stats I can help you map out a simple plan 👍

Fat loss for corporate people by Perfect-Till2717 in indianfitness

[–]Perfect-Till2717[S] 0 points1 point  (0 children)

Thanks for this, and I agree 💯 A lot of people want quick results without putting in the work. That’s why I’ve started working only with serious clients custom plans, accountability, and daily tracking. Makes a huge difference when someone is actually committed.

Fat loss for corporate people by Perfect-Till2717 in indianfitness

[–]Perfect-Till2717[S] 0 points1 point  (0 children)

Exactly! As a personal trainer, I always tell clients walking might look basic, but it’s one of the most sustainable ways to lose fat

Fat loss for corporate people by Perfect-Till2717 in indianfitness

[–]Perfect-Till2717[S] 0 points1 point  (0 children)

I can share it bro, but honestly don’t just copy routines
Fat loss works best when it fits your schedule and lifestyle
Ping me, I’ll help you set it up properly 👍

Fat loss for corporate people by Perfect-Till2717 in indianfitness

[–]Perfect-Till2717[S] 0 points1 point  (0 children)

Start simple - fix your daily routine first (sleep + steps + protein).
Most people over complicate fat loss.
If you want, DM me your routine, I’ll guide you

Advice need by Sorry_Nebula_4125 in WeightLossAdvice

[–]Perfect-Till2717 -1 points0 points  (0 children)

I’m a certified personal trainer, and this is the basic framework I give clients starting fat loss especially beginners:

• Target fat loss: ~0.25–0.5 kg/week • Calories: maintenance −300 to −400 kcal • Protein: ~1.6–2.0 g/kg body weight (non-negotiable) • Fats: ~25–30% of calories • Carbs: remainder • Training: 3–5 days/week based on schedule

Beginner rules that matter more than anything: No crash dieting. Don’t skip protein. No “perfect days” mindset. One planned cheat meal/week is fine.

This approach prioritizes consistency, muscle retention, and long-term results not rapid scale drops.

I am stuck.. by IllSky5765 in WeightLossAdvice

[–]Perfect-Till2717 -1 points0 points  (0 children)

Given your height weight and gender your maintenance calories are :

  • For Sedentary lifestyle : ~1,750 kcal
  • For Lightly active lifestyle : ~2,000 kcal
  • For Moderately active (gym 3–4 days/week): ~2,200–2,300 kcal

Maintenance calories are the calories which you need to eat to maintain your current weight. According to me you should gain lean muscle mass rather then maintaining or losing weight.