1.	⁠Transformation Details

Cut down from 85kg to 70kg over \~4 months. Focus was primarily fat loss while maintaining as much muscle as possible. Included both lifting and cardio consistently.

2. Diet

Calories & Macros:

•	Started around \\\~2200 kcal, gradually reduced to \\\~1700–1800 kcal during peak cut

•	Protein: \\\~120–140g daily

•	Carbs: Moderate

•	Fats: Controlled (\\\~50–60g)

Typical Meals:

•	Breakfast: Oats + whey protein + peanut butter OR eggs + toast

•	Lunch: Chicken + rice + veggies

•	Dinner: Chicken/eggs + roti or rice + salad

•	Snacks: Fruits, whey shake, yogurt

Supplements:

•	Whey protein

•	Creatine (5g daily)

•	Multivitamin

Diet Type:

•	Non-vegetarian (no beef)

3. Workout Split

Monday – Chest & Triceps

•	Bench Press – 4×8

•	Incline Dumbbell Press – 3×10

•	Cable Fly – 3×12

•	Tricep Dips – 3×10

•	Rope Pushdowns – 3×12

Tuesday – Back & Biceps

•	Pull-ups – 4×8

•	Barbell Rows – 4×8

•	Lat Pulldown – 3×10

•	Dumbbell Curls – 3×10

•	Hammer Curls – 3×12

Wednesday – Cardio + Abs

•	20–30 min incline walk

•	Hanging Leg Raises – 3×12

•	Cable Crunch – 3×15

Thursday – Shoulders

•	Overhead Press – 4×8

•	Lateral Raises – 4×12

•	Rear Delt Fly – 3×12

•	Shrugs – 3×12

Friday – Legs

•	Squats – 4×8

•	Leg Press – 3×10

•	Hamstring Curl – 3×12

•	Calf Raises – 4×15

Saturday – Cardio / Active Recovery

•	Light cardio or sports

Sunday – Rest

4. Personal Notes / Insights

•	Biggest factor was consistency with diet — once calories were dialed in, fat loss became predictable

•	Energy levels fluctuated during deeper deficit phases, but manageable

•	Strength dropped slightly during peak cut but came back after increasing calories

•	Cardio helped speed things up but diet did most of the work

•	I did use retatrutide (2mg/week for \\\~4 months), which significantly helped with appetite control and sticking to the deficit

•	Social situations and eating out were the hardest parts to manage

85kg → 70kg | 19M | 4 Month Transformation on Retatrutide