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Explore My 100 Day Body Transformation | Fat to Fit with 1,914,453 views, 95,650 likes, and 3,016 comments. Experience the impact of this video content that has captured audience attention.

A lot of you ask how I went from ~20% body fat to ~6% body fat in 100 days, so I’m explaining this properly. This transformation happened with Zubair Kamat, my online coach and nutritionist. We were in regular touch throughout the 100 days—weekly check-ins, daily updates, diet corrections, sleep, training, everything was monitored. This was not a crash diet. It was done phase-wise and scientifically. ⸻ 🔹 PHASE 1 (Day 1–30): HABIT BUILDING • Fixed sleep routine • Consistent meals • Clean food choices • Calorie deficit: ~500 kcal Goal: build discipline and make the body ready. ⸻ 🔹 PHASE 2 (Day 31–60): FAT LOSS • Training intensity increased • Cardio & steps structured • Calorie deficit: ~800 kcal Fat loss became faster because the base was already strong. ⸻ 🔹 PHASE 3 (Day 61–100): PEAK CONDITIONING • Nutrition became very precise • Recovery & sleep stayed a priority • Calorie deficit: ~1100 kcal Goal: maximum fat loss with muscle preservation. ⸻ 🔹 HOW CALORIES ARE CALCULATED (VERY IMPORTANT) For any normal person, calories are calculated like this: Step 1: Find Maintenance Calories A simple and practical formula: Bodyweight (kg) × 30–33 = Maintenance calories Example: 80 kg person → 80 × 32 ≈ 2560 kcal ⸻ Step 2: Choose Calories Based on Goal • Fat loss: Maintenance – 400 to 800 kcal • Aggressive fat loss (advanced): Maintenance – 900 to 1100 kcal • Muscle gain: Maintenance + 250 to 400 kcal • Recomposition: Maintenance or slight deficit ⸻ 🔹 MACRO CALCULATION (SIMPLE & EFFECTIVE) 1️⃣ Protein (Most Important) Protein is based on body weight, not guesswork. • Fat loss / muscle retention: 1.8 – 2.2 g per kg bodyweight • Muscle gain: 1.6 – 2.0 g per kg Example (80 kg person): ➡ Protein = 145–175 g per day ⸻ 2️⃣ Fats (Hormones & Recovery) Fats should never be too low. • 0.6 – 0.9 g per kg bodyweight Example (80 kg person): ➡ Fats = 48–72 g per day ⸻ 3️⃣ Carbs (Performance & Energy) Carbs are calculated after protein and fats, based on remaining calories. Formula: • Protein calories = Protein (g) × 4 • Fat calories = Fat (g) × 9 • Remaining calories = Carbs • Carbs (g) = Remaining calories ÷ 4 Carbs go higher for training performance and lower during deeper fat-loss phases. ⸻ 🔹 WHAT MADE MY TRANSFORMATION WORK • No starvation • No random diets • No copying plans from the internet • Everything was customized and adjusted weekly This is what real online coaching looks like. ⸻ 🔹 FOR THOSE WHO WANT A SIMILAR TRANSFORMATION If you are serious about: • Fat loss • Muscle retention • Lifestyle discipline • Long-term results You can reach out to my coach Zubair Kamat for online transformation coaching. 📲 Instagram: @nutritionist_zubairkamat 🔗 Link is in the description. This was my journey. Consistency + correct guidance = real results. Join this channel to get access to perks: https://www.youtube.com/channel/UCXFWPJ2dnOryABAOSoMzbxA/join

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