Weight Loss Story: This businessman lost 23 Kgs in 87 days with THIS simple diet and workout routine – Times of India

I am Deepak Pauskar from Aurangabad, a city in Maharashtra. At 51 years old, I hold a BE and an MBA. For the past 14 years, I have been self-employed, running a business as channel partners for eight multinational brands across parts of Maharashtra. Before venturing into business, I worked as a Group Product Manager for the Consumer Division of Kodak India Ltd, overseeing the film, camera, and digital camera business for India operations. Family responsibilities, including caring for my aging parents, led me to move back to Aurangabad and start my business.
I live in Aurangabad with my wife, two children (a 17-year-old daughter and an 11-year-old son), and my father. During my childhood and college days, I was an active athlete. However, after finishing my post-graduation and starting a job, I fell into a sedentary lifestyle, indulging in fat-rich foods and occasionally consuming alcohol. This lack of physical activity led to weight gain and deteriorating health.

Total number of kilos lost in 3 months
In the last 87 days, I lost an impressive 23.2 kg.

The secret of this weight loss journey
I was fortunate to be selected and trained by Fittr. The key to my success was a disciplined diet of 2000 calories per day, complemented by a regular workout routine. This routine included a mix of walking, circuit training of four exercises, strength training for each body part (chest, triceps, biceps, and back), and finishing the workout with abdominal crunches and leg raises. Additionally, ensuring a good sleep of 7-8 hours daily and avoiding stress were crucial.

What it was like to be overweight
Being overweight made me feel miserable and low on self-esteem during social gatherings. I always felt lethargic and was unable to enjoy outings with my kids, family, and friends. Overweight-related medical issues like diabetes and hypertension further weakened me.

The turning point
My deteriorating health condition was the turning point. I wanted to get fit for my family but had almost given up after trying several things. This motivated me to travel from Aurangabad for my fitness journey.

How did you begin your journey
After being shortlisted in the final eight people selected by JC, I felt a lot of anxiety but was extremely happy and determined to give my best for the training. JC simplified the process, asking me to stick to the basics without exerting or stressing myself. We started with a 2000-calorie diet and 5000 steps per day, gradually adding resistance and strength training. Ensuring a good 8 hours of sleep every day was also a part of the plan.

What encouraged you to keep going
The simplicity and sustainability of the routine encouraged me to keep going. Whatever I do should be sustainable. I started enjoying the routine, which felt easy to follow and maintain for a lifetime. The meals provided were varied, ensuring I never felt deprived. This helped me form a good, sustainable habit.

Diet essentials and workout routine


My diet consisted of 2000 calories daily with 130 grams of protein, broken into four meals:
Breakfast: 2 eggs, 2 slices of white bread, 5 grams of butter, and 125 ml of milk (approx. 400 calories).
Lunch: A packed meal (approx. 700 calories), usually a chicken dish with chapati, some rice, vegetables or salad, and dal.
Snack: 200 calories.
Dinner: Another packed meal (approx. 700 calories), similar to lunch or including items like a chicken burger, pasta, or noodles.
My workout routine included:
Walking 8500 steps per day.
15-minute mobility warm-up.

Circuit Training:
Round 1: 50 push-ups, 25 squats with 12.5 kg dumbbells, 40-second dead hang, 15 shoulder raises with 7.5 kg dumbbells.
Round 2: Same as Round 1, with a 45-second dead hang.
Round 3: Same as Round 1, with a 55-second dead hang.


Strength Training:
Cable fly chest: 4 sets (16-15 reps each) with 20 kg each side.
Cable tricep extension: 4 sets (20 reps each) with 15 kg.
Cable bicep curl: 4 sets (20-15 reps each) with 15 kg.
Lat pulldowns: 4 sets (18-16 reps each) with 25 kg.
Rowing: 3 sets (18-16 reps) with 25 kg.

Core Exercises:
Crunches: 3 sets of 60.
Leg raises: 3 sets of 40.

Fitness secrets unveiled
Discipline in monitoring food intake and maintaining a regular workout routine is essential. Eating as per your required calorie intake, understanding the science behind it, daily workouts, adequate sleep, stress avoidance, and patience are key. If you stick to your plan without compromise, you will see the desired results.
One fitness tip you would like to share
Discipline in quantifying your meals as per the plan and maintaining a consistent workout routine is crucial for achieving and sustaining fitness goals.



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These views are not generic in nature. Weight loss results vary for individuals and the views shared in this article offer no guarantee of specific results. The content is not intended in any way as a substitute for professional advice.