How I lost 50lbs (22kgs) in 90 days

This post is for everyone who requested me to reveal the secret behind being able to lose so much weight recently, in a span of 3 months.
Before I start, I have to give you a fair warning, it is not easy, it is no magic. It is for everyone who have it in them to lead a disciplined life for 90days.

1. No Sugar for 90 days

Yes, exactly as you guessed, I cut down all sugar, as well as any sweet products. I use Stevia extract for my coffee. This is the #1 rule.



You can get Stevia from here

2. No Dairy for 90 days

Take only lactose-free protein powder. If you ever get stomach sick (some people do, when they take creatine) and want to have a probiotic to ease your tummy, you can take probiotic yogurt, but get those 0% fat ones.

3. No Booze for 90 days

You cannot drink any alcohol for 90 days, including wine. Yes, I mean it!

4. Train 5days a week

The pattern will be 2days training – Rest day- 2days Training – Rest day – 2days training (Repeat)

You need to do a 40-minute cardio (walking, running. climbing steps etc),  even on ‘rest days’. On training days, do cardio 20minutes before and 20 minutes after your workout.

5. No Fruits for 90 days

Fresh fruits contain lots of sugar, you do not want any excess sugar within your reach, during this weight loss regimen.  I took multivitamins to make sure I get no malnutrition. Sweet potatoes, however, are permissible as it supplies you with just the sugar that you need.

6. Eat Clean

My weekly food routine looks like the following:


1 Cup of boiled White Oats in filtered water

1/2 cup of egg whites scrambled with pepper/salt (No Oil). I did not like the idea of discarding edible egg yolks in the trash, so I opted for packaged egg whites available at the grocery store.



Brown Rice with Chicken Breast Grilled or Baked (You can replace Rice with Whole Wheat Pasta, Chicken can be substituted with a fish or Turkey, you can add any veggies to this combination). I mostly had beans, mushrooms, spinach, cucumber etc.



10oz Steak Well Done with a lot of steamed veggies, especially broccoli. I was not a fan of sweet potatoes, but it can be added to your dinner if you like.




Supplements can be taken after breakfast.

On Multi-Vitamin for Men


Gym Omega fat fish Oil


Green Tea Extract


During my Evening Workout

BCAA drink


After Workout

Whey Protein




Dos and Donts

There are no cheat days in this 90 days transformation.

Snacks allowed

You can have almonds as far as they are not roasted or sweetened. I do like to have a couple of sesame seed coated Cashew nuts when I have a food craving.


The exercise I followed was exactly from Kris Gethin’s 12 weeks transformation; I am not writing about that- as it’s explained in a well-detailed format in his videos. I know Kris is talking about a ton lot of supplements there, I was not comfortable with all of them as they are not USDA approved.

The results were amazing; my weight went down from 242lbs to 196lbs.


After the 90days transformation, I took a one month break, eating everything I want, including sugar, fruits, and alcohol. The damage incurred was, I added 5lbs.

While I am writing this blog, I am currently on a second transformation path using the same techniques. The only changes I made this time are: I am working out 5days a week straight and then taking Sat/Sun off. Since my next goal is only to attain 170lbs, the moment I reach there, I would stop all supplements and reduce the daily cardio to half. I am more focused on increasing strength and toning my body than building outrageous muscles.

If you have any questions, I will be happy to help or guide you to the right person.

Thanks to my good friend for motivating me to get started, now I’ve adopted this lifestyle change for good.







Please consult your doctor before starting any exercise.

If you are new to the Gym, train with an expert friend or pay for a trainer.

Listen to your body, and if you feel pain or have issues, stop what you are doing and check with your trainer/doctor to make sure it’s ok to continue.

If you have any previous injuries, consult your doctor to see what all exercises you cannot do. eg: I had to skip a bunch of intensive back exercises since I suffered from L4-L5 disc herniations in the past.

Check with your doctor whether the diet and exercise will match your age. I am in the thirties and I didn’t have any issues being on a high protein, less calcium diet.

*Pictures are respective copyright of the owners.


3 comments on “How I lost 50lbs (22kgs) in 90 days”
  1. Mea says:

    What an amazing transformation!! You look great and it must feel great 🙂 Great work!

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