Working on Fat loss, What am I doing wrong?

Workout Program Review ✒️

Weight: ~80 kgs
Height: 178 cm
Age: 23 M
Body Fat %: 24 point something %

Chest: 40"
Shoulders (from side delt to side delt): 20"
Waist: 38"

My recent blood tests shows no major deficiencies apart from the following deviations:
- Vitamin D (25-OH) - 26.2 ng/ml - (Bio. Ref. Interval: 30-100)
- Lipoprotein - 46.76 mg/dl - (0-29.99)
- Cholestrol LDL - 127 mg/dl - (<=99.9)
- Non HDL Cholestrol - 152 mg/dl - (<=129.9)
- RDW-CV - 14.4% - (11.5 - 14)
- Lymphocytes - 44.6% - (20 - 40)

- Fasting Blood sugar, Urine, everything else is normal.

- Testosterone Total is 830.23 ng/dl

For the last 3 weeks I have been:
- Skip breakfast, just black coffee 60-90 minutes after waking up
- Having lunch at 12 : Pan fried Chicken Breast (~150g) with oil, 3 large eggs (~50g each) pan fried, Amul Protein shake (138kcal, 20g protein), and carrots for fiber
- Around an hour before workout: 1 banana and 1 scoop of whey protein (~120kcal, 24g protein)
- Having dinner at 8 : Whatever mom makes (sabzi + dal + 2 roti, no rice + 3 eggs)
- Upper body workouts (except for abs) 5-6 times a week [Chest+Shoulders+Triceps | Back+Biceps]
- 45-60 minutes walk after dinner
- Supplements: Multivitamin + Omega 3 fish oil capsules + Magnesium Glycinate before sleep + Creatine 5g
- Getting ample amount of sleep

Problem:
- Weighing scale hasn't moved much, started at 80kgs, currently at ~80kgs. What am I doing wrong? Do I need to give it more time?

Queries:
- How many months of this diet + routine can lower my B.Fat % to 15-20%? I am not aiming for abs but atleast lesser amount of stomach fat. I also have Anterior Pelvic Tilt (self-diagnosed) which makes my stomach fat more prominent.

Feel free to ask questions for any info which I might have missed

Posted Jul 29, 2026, 6:55 AM UTC

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