My Body Transformation: From 96kg to 67kg with 10% Body Fat
Transforming my body from 96kg to 67kg with 10% body fat wasn’t just a physical change—it was a complete shift in how I approached discipline, effort, and progress. The results weren’t just felt—they became visible with every session, every meal, and every moment of hard work.
The Starting Point
At 96kg and about 30% body fat, I knew I had let things go too far. I felt heavy, slow, and constantly drained. I didn’t recognize myself in the mirror anymore, and I could see the toll my lifestyle had taken. It wasn’t just about how I looked—it was about how I felt every single day.
That was my wake-up call. I decided to take control and commit to transforming not just my body, but my entire mindset.
Step 1: A Fighter’s Training Schedule
To achieve such a drastic transformation, I turned to combat sports. Boxing, MMA, and Muay Thai became the foundation of my training, with a rigorous schedule that pushed me beyond what I thought was possible:
- Morning Sessions: Boxing for endurance, speed, and precision.
- Midday Sessions: MMA for strength, grappling, and adaptability.
- Evening Sessions: Muay Thai for explosive striking, balance, and technique.
Every second day, I added sparring sessions to put my skills to the test. Sparring was where theory met reality. It wasn’t just about punches or kicks—it was about applying what I’d practiced under pressure. The adrenaline, the pace, and the focus required were unmatched.
By the end of each session, my shirt would be soaked in sweat as if I had been standing under a waterfall. That visible sweat was a badge of honor, a reminder that I’d pushed my body and mind to their limits.
Step 2: Clean Nutrition as Fuel
I completely overhauled my diet, focusing on clean, nutrient-rich foods to fuel my body for the intense training. I adopted a carnivore-based diet, prioritizing high-quality proteins and healthy fats. My daily meals were simple but effective:
- Breakfast: One avocado, steak, and a three-egg omelet.
- Lunch: Steak, boiled eggs, yogurt, and blueberries.
- Dinner: Steak, dragon fruit, potato, yogurt, and more berries.
I cut out sugar entirely and focused on foods that would keep my energy steady and help me recover faster. This wasn’t about restrictions—it was about giving my body exactly what it needed to perform and transform.
Step 3: Prioritizing Recovery
With such an intense schedule, recovery became a critical part of my journey. I relied on several methods to ensure my body stayed strong and injury-free:
- Cryotherapy and Infrared Sauna: Reduced inflammation and helped my muscles recover faster.
- Daily Cold Plunges: A quick 6-minute plunge helped ease soreness and boosted my circulation.
- Twice-weekly Massages: Released tension and kept me ready for the next session.
I also supported my recovery with supplements like protein shakes (30g per shake, 3-4 times a day), collagen peptides, and essential vitamins like Vitamin D and Omega-3s.
The Visible Transformation
Over the months, the transformation became undeniable—not just to me but to everyone around me. My body fat dropped to 10%, revealing lean muscle, defined abs, and a physique that reflected the hard work I’d put in.
Every session of sparring, every sweat-drenched workout, and every disciplined meal added up. The visible results weren’t just in my six-pack or toned arms—they were in the way my body moved, the strength I felt, and the way my clothes fit. By the end of my training, I had gone from feeling heavy and sluggish to feeling like a machine—lean, agile, and powerful.
Lessons Learned
- Visible Effort Equals Visible Results: Every drop of sweat and every sparring session brought me closer to my goals.
- Consistency is the Key: Progress doesn’t come overnight—it’s built day by day.
- Fuel Your Body, Don’t Starve It: A clean, nutrient-rich diet is the foundation of any transformation.
Reflecting on the Journey
Transforming from 96kg to 67kg wasn’t just about numbers—it was about proving to myself that I could achieve something extraordinary. The visible changes were a reflection of the discipline, effort, and resilience I committed to every day.
For anyone looking to take on their own transformation, I can say this: it’s not easy, but it’s worth it. Every sparring session, every sweat-soaked shirt, and every decision to show up brings you closer to a better version of yourself. Trust the process, and the results will speak for themselves.