I Transformed My Body in 90 days.

TL;DR

A creator lost 12.4 kg and dropped from 21% to 13.2% body fat in 90 days using volume eating, intermittent fasting, and daily movement.

Key Points

• 1.Starting stats were sobering. At 84.6 kg and 21% body fat (79th percentile for visceral fat), a DEXA scan confirmed he was overweight ahead of the Sidemen charity football match.
• 2.Volume eating and intermittent fasting were the S-tier diet tools. Eating high-satiety, low-calorie foods (0% Greek yogurt, fresh fruit at ~65 calories vs. 6 cashews) within a strict 12 p.m.–6 p.m. window eliminated constant hunger and kept him in a calorie deficit.
• 3.The treadmill was rated S-tier for activity. Walking on an incline burned ~400 calories per hour vs. ~200 outdoors; gaming on his phone or Switch while walking made the habit genuinely enjoyable and sustainable.
• 4.Most sleep gadgets were useless — better fitness fixed sleep naturally. Vibrating mat, Luminette glasses, sleep headband, and essential oils made no measurable difference; dropping below 80 kg stopped his snoring and pushed his sleep score from 76 to 97–100 out of 100.
• 5.Football training for the Sidemen charity match drove sport-specific fitness. Daily cone drills in the rain, weekly 5-a-side and 11-a-side games, and the Aeropit Elite breathing trainer improved lung capacity, though a torn shooting muscle cost him two weeks of rehab.
• 6.Final results exceeded expectations across every metric. Weight dropped from 84.6 kg to 72.2 kg, body fat fell from 21% to 13.2% (classified 'athletic'), visceral fat rank improved from 79th to 15th percentile, and VO2 max jumped from 'fair' to 'excellent' in 90 days.