How Salmaan Lost 31 lbs, Cut His Body Fat % in Half, and Reclaimed His Health
Doing “All the Right Things” and Still Feeling Concerned
Salmaan had been searching for a healthy lifestyle since college.
He ran marathons. He completed 100 mile bike rides. He lifted weights on and off. From the outside, it looked like he was doing everything right.
But beneath that effort was a quiet concern he could not ignore.
Growing up in a South Asian family, health and fitness were never prioritized. Over time, he saw the consequences firsthand. His father suffered two heart attacks and developed type 2 diabetes. Other relatives followed similar paths.
Despite being active, Salmaan’s own blood work told a worrying story. His A1C had climbed to 5.8. Cholesterol was an issue. He was fit, but not metabolically healthy.
He did not just want to lose weight.
He wanted to build muscle, lower body fat, and create a system that would protect his health as he aged.
Most importantly, he wanted to set a different example for his children.
Choosing Structure Over Guesswork
Salmaan had watched others in his circle go through KMAK. His wife, Saba, completed the program and even did her photoshoot. Friends were seeing results he had never been able to piece together on his own.
He realized the issue was not effort.
It was structure.
He decided to start once he finished marathon training, committing fully to a phase where muscle building, nutrition, and recovery were the priority instead of endurance alone.
On December 2nd, 2024, Salmaan joined KMAK with one clear intention: learn the skills to sustain long term health and muscle for the rest of his life.
From Pushing Hard to Playing the Long Game
The biggest mental shift for Salmaan was understanding that fitness was not something you squeeze in when life allows.
It had to become non negotiable.
Nutrition stopped being vague. Instead of just “eating healthy” and hitting protein, he learned how to use macros properly. Training stopped being random. Instead of pushing hard sometimes and backing off when life got busy, he committed to lifting three times per week and tracking every session.
He also let go of rigidity.
Instead of chasing perfection, he learned how to be consistent. He stopped beating himself up over off plan meals and focused on returning to his system quickly.
Protein first. Smart choices. Keep moving forward.
That mindset shift is what unlocked everything else.
How Salmaan Built a Lifestyle He Could Actually Maintain
Salmaan did not rely on motivation. He built systems.
Nutrition
Meal prep became his superpower. He learned how to build foods he actually craved into his plan. Pancakes for breakfast. Cheesecake for dessert. Even pizza when needed, all within his macros.
He learned what worked for his body. A solid breakfast. A dessert daily. Enough protein to support muscle growth. When traveling, skiing, or fasting during Ramadan, he adjusted his macros to the edges of the day instead of abandoning the process.
When things were not perfect, his rule was simple: hit protein, eat high volume foods, and move on.
Training
Three strength sessions per week, tracked and progressed consistently.
Each week he focused on small wins. One more rep. Five more pounds. Better form.
Recovery and injury prevention came first. With a history of knee and shoulder issues, Salmaan learned how to move well, use feedback from his coach, and upload videos to ensure safe execution.
Over time, the consistency compounded.
Accountability
Between True Coach, Google Sheets, and weekly check ins, Salmaan took ownership of his habits. The KMAK community reinforced that he was not doing this alone.
Even better, his wife was on the same journey. They meal prepped together, planned vacations together, and supported each other through the process.
Fitness became part of their family culture.
What Changed When Everything Clicked
The results spoke clearly. In 8 months:
31 pounds lost
Body fat reduced from 23% to 11.5%
A1C dropped from 5.8 to 5.2
Significant increases in strength across all lifts
Mile pace improved from 9:30 to 7:30
Pants sizes dropped
Energy levels skyrocketed
His DEXA scans showed what the mirror confirmed. He did not just lose weight. He built lean muscle and transformed his body composition.
For the first time, his blood markers matched the effort he had been putting in for years.
In his words, this was one of the best investments he has ever made.
Building the Body and Health He Wants at 60, 70, and Beyond
Today, Salmaan feels in control.
He knows how to eat. He knows how to train. He knows how to adjust when life changes.
After completing his photoshoot, he plans to run another marathon and tackle the longest bike event of his life to see how this new strength translates to performance.
Long term, his focus is simple:
build more muscle, protect his health, and age with confidence.
Even more important, he wants his children to grow up seeing health as normal, not optional.
Salmaan’s journey is proof that fitness is not about extremes. It is about building skills, systems, and habits that last.
And once you have those, everything changes.
Your Turn
If you are a busy professional, a parent, or someone who has been doing “all the right things” but still feels unsure if it is actually working, this is exactly who KMAK was built for.
You do not need more motivation or discipline.
You do not need to have everything figured out before you start.
You need clarity, structure, and a system that fits into real life, not the other way around.
With the right support and a commitment to showing up consistently, progress stops feeling random and starts feeling inevitable.
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