TRANSFORMATION
How Rohit lost 12kg in 90 days with AI coaching
A full breakdown of the training split, calorie targets and daily habits that took Rohit from 86kg to 74kg in three months.
Where Rohit started
Rohit was 86kg, working a desk job, and averaging under 4,000 steps a day. He had tried three different diets in two years and each one collapsed within a month because it demanded perfection instead of consistency.
The first thing the AI coach did was not to cut food. It spent seven days simply logging: meals, sleep, steps, training. Data first, changes second.
The calorie strategy
Baseline maintenance came out at roughly 2,650 kcal. Instead of a crash deficit, the plan set 2,150 kcal — a moderate 500 kcal gap that preserves muscle and keeps energy stable.
Protein was fixed at 1.8g per kg of bodyweight, which meant around 155g per day, spread over four meals. Carbs were cycled higher on training days and lower on rest days.
- 2,150 kcal daily target with a weekly average check, not daily perfection
- 155g protein, 60g fat minimum, carbs filling the rest
- One flexible meal per week, planned in advance
The training split
Four resistance sessions per week — upper, lower, upper, lower — plus a 30-minute zone-2 walk on the remaining days. Every lift was progressed either in load or reps every week.
The AI coach auto-regulated volume: if sleep dropped below 6 hours or the readiness score fell, the session was trimmed instead of skipped.
The result
By day 90 Rohit weighed 74kg, kept nearly all of his lean mass, and hit a 120kg deadlift for the first time. More importantly, he was still following the plan on day 91.
The lesson is not the number. It is that a plan which adapts to your week beats a perfect plan you abandon.
