An American man has completely transformed his body into the old fashioned way – through a healthy diet and consisted of exercise – throw 19 kg in 12 weeks.
Hunter Hobbs from Norman, Oklahoma works a desk at an oil and gas company and wanted to take his training practice more seriously and eat better.
For "mental and physical dedication" he fell from 91 kg to 72 kg for three months.
He said he worked five or six days a week lifting weights and also incorporating 20-30 minutes of cardio sessions in his routine, either in the morning or after a weight session.
He filmed one minute
His diet consisted mainly of "chicken, sweet potatoes, oatmeal, salads, almonds and whey protein shakes," Hobbs Daily Mail  tells.
"I also cooked all my meals, brought my lunch every day to work and rarely ate out."
"I initially asked everything I ate to get a better idea of how many calories, protein, carbohydrates and fats I took in and then just stuck in the same things so I knew what I was eating.
"I drank lots of water, no sugary drinks like soda and, apart from a few drinks on special occasions, do not drink any alcohol."
Originally the new super-healthy diet was a real fight for Hobbs, who said that he felt "exhausted, demotivated, and always hungry."
But after about three weeks he began to see real changes and his body adapted to his new lifestyle.
"It was still a struggle and had to push me harder every week, but seeing progress kept me going. I feel millions of times better now than I did at the start, so much more energy, confidence and motivation, "he said.
It was hard to hold on to his strict diet, but Hobbs said he got it work.
"It took so much mental and physical dedication and I would give up so many times through it all," he said.
"Also, people around me go to bars or eat pizza, burgers and all that while I ate my chicken and salad was tough, but worth it 100 percent. "
" This transformation should be extreme and nothing [I would] will be maintained in the long run. I still want to go to the gym five to six times a week, eat clean and stay consistent but do not worry so much if I'm eating out or having a couple of drinks with friends. "