Secret Revealed: How this guy lost 37 kg in 9 months!

We at myfitnesshack try to bring stories from all around the world that not only can motivate you towards your fitness goals but also show you the way to achieve it. This post brings one such story from Jack Milton who shares his journey of his incredible weight loss in 9 months. Read on.

I was 112 kgs on January 1st. I weigh 75 kg now. No caffeine, no cardio. Check out my before and after pics.

weight loss

If you’ve been thinking about dropping some fat but haven’t taken the plunge yet, get out there and do it!

The Method

For those of you who are interested in my “method,” it’s pretty simple. I started by calculating my TDEE (total daily energy expenditure), which tells you how many calories your body burns in a day. There are plenty of calculators and formulas online that can do this for you – you just plug in your stats and your activity level (don’t overestimate your activity level).

Then, I just set a calorie deficit (500 calories under your TDEE is a good starting point). Once I had my deficit, I just made sure I ate that many calories each day and didn’t eat any more than that.


What is TDEE

TDEE (Total Daily Energy Expenditure) is the amount of calories that your body will burn in a 24-hour period. It factors in your sleep, work, exercise, and normal daily activity.

TDEE is important, because it helps us know how many calories we should consume based on various goals. Whether you want to gain muscle, burn fat, or maintain your current weight.

Check this website to calculate your own TDEE.


The formula is simple. For most people, following the suggested daily calories based on your TDEE will help you reach your goal.

That’s really all there is to it when it comes to dropping fat — eat fewer calories than you burn and you’ll lose weight. I eat 1,500 calories per day (45% protein, 30% fat, 25% carbs). I also lift heavy for about 1.5 hours each weekday.

I do chest on Monday, back on Tuesday, shoulders/traps on Wednesday, arms on Thursday, and legs on Friday. I perform 5-6 exercises per body part, 5-6 sets per exercise, and 8-12 reps to failure per set. I rest on the weekend. A high protein intake and heavy lifting will help preserve muscle while you drop fat.

Weight loss is simple if you put your heart and mind to it.

We could probably submit a new post that explains his diet/lifting routine in more detail, so if you think that would be a good idea, let us know in the comments below or on our facebook page! We wish you all the best on your weight loss journeys!

Leave a Reply


Time limit is exhausted. Please reload CAPTCHA.