Tanmay Bhat’s weight loss secrets: Keto diet to heavy lifting, here’s all you need to know

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After looking at his dramatic weight loss, several people were amazed and took inspiration from him to go for a diet plan and work out session. But, if you’re still struggling to follow his footsteps, here’s the secret behind Bhat’s sensational transformation. Not only do you need to hit the treadmill, but adopt a healthy lifestyle.

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Bhat’s weight loss journey was not just the fruit of his labour, but also the out-turn of the able guidance of a fitness YouTuber Ranveer Allahbadia. Spilling the secrets from his weight loss diary, Allahbadia wrote in a post on Instagram: “My brother @tanmaybhat lost 110+ kilos by following FITNESS SCIENCE.” Also known as BeerBiceps on the photo sharing networking site, he added, “I’ve witnessed this beast transform from a walking heart attack to the chicken breast fuelled strong mofo that he is today.”

A post shared by Ranveer Allahbadia (@beerbiceps) on Feb 22, 2017 at 4:56am PST

He captioned the picture: “Everyone knows what he’s accomplished. What people don’t know is the science that’s gone into his weight loss journey.”

Here are the pointers from Allahbadia’s post:

Gradual caloric deficit

Cut calories very gradually — about 200/day every week. You should NEVER crash diet unless you want to lose muscle.

For example:
Week 1 – 3000/day
Week 2 – 2800/day
Week 3 – 2600/day

High protein diet

Backed by heavy amounts of hydration, a high protein diet is a must. “He’s 6’3 and was consuming between 180-220 grams of protein every day,” Allahbadia wrote. Overweight people can build muscle even in a caloric deficit, if they eat a lot of protein. Burn fat and build muscle together.

Heavy lifting

Deadlifts, squats, bench presses, overhead presses — it’s amazing what heavy lifting can do for a human being’s body. Unfortunately, India still believes that weight training is unhealthy. This man is a living, breathing example of the power of weights.

Keto boost

Allahbadia revealed that Bhat took up Keto in bursts. It gave him the occasional weight loss boost.

“There is no secret to burning fat,” he also wrote, adding, “Tanmay is not satisfied with where he’s at yet. Knowing how driven he is, I am sure he will achieve his end goal. I helped him with a part of his journey and now he’s hustling by himself.”

He also went on to say that he doesn’t train any more to spend more time to his YouTube channel as fitness guidance and education should be free for all. Bhat’s diet plan can also be found by searching “BBSummer” on YouTube.

Read his original post here:

My brother @tanmaybhat lost 110+ kilos by following FITNESS SCIENCE. I've witnessed this beast transform from a walking heart attack to the chicken breast fuelled strong mofo that he is today. Everyone knows what he's accomplished. What people don't know is the science that's gone into his weight loss journey. Points to be noted :- 1)He went on a gradual caloric deficit. Cut calories VERY gradually – cut about 200/day every week. Eg.Week 1- 3000/day Week 2 – 2800/day Week 3 – 2600/day You should NEVER crash diet unless you want to lose muscle. 2)Went on a high protein diet (backed by heavy amounts of hydration). He's 6'3 and was consuming between 180-220 grams of protein every day. Overweight people can build muscle even in a caloric deficit, IF they eat a lot of protein. Burn fat + build muscle together. 3)Lifted like a beast. Deadlifts, squats, bench presses, overhead presses. Its amazing what heavy lifting can do for a human being's body. Unfortunately India still believes that weight training is unhealthy. This man is a living, breathing example of the power of weights. 4)Took up Keto in bursts. Gave him the occasional weight loss boost. Most of the time, my boy was following the above guidelines. That is all. There is no secret to burning fat. Tanmay is not satisfied with where he's at yet. Knowing how driven he is, I am sure he will achieve his end goal. I helped him with a part of his journey & now he's hustling by himself. I don't train people any more because I wanted to dedicate more time to my YouTube channel. Wanted to help more than just 6-8 people in a day. Youtube gives me that platform! The biggest advantage of living in 2017 is that your voice can reach out to every corner of the world. Fitness guidance and education should be FREE for all. The exact weight loss coaching plan that I used with Tanmay, is now live on my YouTube channel : Link in bio Written diet plan : Search for BBSummer on YouTube. The exact same diet plan that Tanmay followed to get to his goals. What is your excuse?

A post shared by Ranveer Allahbadia (@beerbiceps) on Feb 16, 2017 at 6:08am PST

Here are some throwback tweets that Bhat posted:

Reached my lowest weight in over half a decade. 3 more months 3 more months 3 more months

— Tanmay Bhat (@thetanmay) December 18, 2016

@peerlesspig here pic.twitter.com/4IBlbfmG0E

— Tanmay Bhat (@thetanmay) December 18, 2016

Stop making excuses, and follow this super weight loss mantra!