A 104 kg man lost 34 kg and changed dramatically. Vishal Sachdev’s story

A 104 kg man lost 34 kg and changed dramatically. Vishal Sachdev’s story

What to do to look the same?

During the quarantine period, Vishal Sachdeva gained up to 104 kilograms due to his sedentary lifestyle, longer working hours and the amount of food he consumed. But the resident of the Indian city of Pune promptly reacted to the demotivating reflection in the mirror by registering on a weight loss app.

The young man quickly discovered that the key factor in the transformation of his body – diet, so now he disciplined training for 1.5 hours a day and monitors the diet. Gradually, Sachdeva caught on and became certified, becoming a Certified Fitness and Nutrition Counselor.

Nutrition

For Vishal, chitmiles are a rare event in his strict schedule because he is completely satisfied with his current lifestyle. The man is a fan of Indian sweets, but favors home-cooked food, even when it comes to “taking a break” from proper nutrition. This allows for quality and ingredient control, which is difficult to do in fast food outlets.

There were times when he had to attend family gatherings or travel, and he always carried a homemade meal packed with him. When out with friends for dinner or a party, he simply limited himself to Diet Coke, four pieces of grilled cheese and green salads without any condiments. Vishal also strictly monitored his calorie intake, so he weighed his food daily and tracked his numbers using various online apps.

Today, the Indian’s diet looks like this:

• 2 whole eggs and 2 egg whites with 2 slices of bread for breakfast;
• 40 grams of puree soup made from legumes, rice and soy nuggets, along with 150 grams of cottage cheese and 250 grams of salad for lunch;
• 100 grams of grilled cheese with 200 grams of vegetables and 35 grams of whey protein powder in water as dinner;
• Pre-workout meal consists of a mug of black coffee and 100 grams of banana, and post-workout meal consists of 35 grams of whey protein powder in water, 2 whole eggs, 2 egg whites, and 2 slices of bread.

Workouts

Indian tries to follow a clear plan, targeting two muscle groups every day for 1.5 hours. This is followed by 15 minutes of cardio exercise. Also, 10,000 steps a day has never been canceled! Sachdeva admits that change didn’t happen overnight, just like weight gain, results come slowly, but consistency is key.

One of the most important factors is also good sleep, which Vishal had previously neglected. By ensuring 8 hours of sleep a day and developing the habit of going to bed and waking up on time, he has taken another step towards a better self. And the Indian also set a wallpaper on his cell phone showing a model with six abs.

Every day when he wakes up in the morning reluctant to go to workout, he looks at this wallpaper and visualizes that one day he will be the same. We need to visualize our goals and ask ourselves every day why we are doing this. The reasons should be stronger than our excuses and then things will get easier.

Motivation

During isolation, a sports counselor lost his father and was depressed. He picked himself up and realized that nothing is impossible if the motivation is strong enough.

The results of hard work and a disciplined lifestyle are the main motivator for Sachdev to continue his journey. As far as physical fitness is concerned, he doesn’t set great goals for himself, he just wants to be 1% better than yesterday, every day for the rest of his life.