48-year-old man transforms his body, loses 31 kg in 6 months: See before and after pics

This 48-year-old man’s body transformation is serving as an ultimate fitness inspiration. Here’s a breakdown of his fitness routine and transformation photos.

Nothing can stop you from achieving your desires when you are committed to hard work and consistency. A 48-year-old man, David, proved this with a drastic body transformation by losing 31 kgs in six months. Coach Kev, in a X post on April 11, 2026, shared about David’s transformation journey. He penned down his journey and awareness about his health.

48-year-old man lost 31kgs in six months. Before and after pictures. (AskCoachKev/X)

David’s transformation journey

David approached Coach Kev six months back when he weighed around 123 kgs. As a 48-year-old man, he was quite active, runs a business, and even coaches his kids’ basketball and soccer teams. But he was not happy with his health, and he knew that he needed to make a change to achieve what he wanted.

Airport seats were uncomfortable for him, and he was constantly stressed about his looks. Nothing used to fit him right. Out of stress and anxiety, he used to grab junk food on his way to work. He wanted to fix his lifestyle but wasn’t able to do so alone, and here’s when Coach Kev helped me achieve his fitness goals. He dropped around 31 kgs in six months and went from squeezing into 46 shorts to buying 38s.

Coach Kev's grocery list for weight loss

Coach Kev shared a grocery list that he recommends to people who want to lose weight:

For proteins:

• Chicken breast

• 93/7 ground beef

• Sirloin steak

• Salmon

• Eggs

• Turkey bacon

• Shrimp

• Greek yogurt

• Cottage cheese

• Whey protein

For carbs:

• White rice

• Sweet potatoes

• Regular potatoes

• Oats

• Low-cal tortillas

For vegetables (unlimited):

• Broccoli

• Asparagus

• Peppers

• Spinach

• Green beans

For supplements:

• Creatine

• Magnesium

• Electrolytes

Coach Kev recommended daily meals

Meal 1:

• Greek yogurt + protein shake

• 3 eggs + turkey bacon

• Cottage cheese + Oikos Pro yogurt

Meal 2:

• 8oz chicken + 1 cup rice + broccoli

• 8oz 93/7 beef + sweet potato + veggies

• 8oz salmon + veggies + 1 cup rice

Meal 3:

• 8oz sirloin + potatoes + asparagus

• 8oz chicken + cauliflower rice + peppers

• 8oz shrimp + rice + mixed veggies

Daily routine to follow for weight loss

Here’s Coach Kev's recommended daily routine to follow for weight loss:

• Awake by 5:30 AM

• Asleep by 10 PM

• Zero alcohol

• No eating after 7 PM

• 8,000 steps minimum

• Consume Water + electrolytes

• 150g protein daily (no exceptions)

• Intense 45min lift 3-4x per week

• 30 minutes of direct sunlight in the am

• Two 30-minute walks outside

• 5g creatine daily (even rest days)

• 400mg magnesium glycinate before bed

• Half your bodyweight in oz's of water (200lbs = 100oz)

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.