Milesh Patel Case Study: How Milesh Got Shredded In 13 Weeks & Maintained His Results After

Milesh Patel Case Study: How Milesh Got Shredded In 13 Weeks & Maintained His Results After

If there’s one type of client we love to work with, it’s the person who comes to us at the last resort. They’ve tried everything, spent years in the gym, hired plenty of trainers, but never seen the results that match their time and effort.

This was Milesh. At 32 years old working as a City professional in the payments industry, he’d spent more than a decade training hard with the aim of building a physique he was proud of.

As work and life became busier, everything was getting harder as the lack of structure, systems and proper daily habits became more apparent. The body fat was piling on, he was feeling lethargic and in his own words (as you’ll read below), he was starting to feel his age!

At the end of 2018, Milesh had had enough. With his wedding on the horizon in October 2019, he decided now was the time to go to the next level. He was ready to turn his life around, transform his body and create a new lifestyle for himself.

Enter RNT.

From the start, Milesh dove straight in and embraced the process, and in just 13 weeks, got absolutely shredded for a photoshoot – 6 months early for his wedding!

What this has allowed him to do is now reverse properly back, add more calories, build some muscle, and solidify his lifestyle solution as he starts married life. Remember, getting lean is only the introduction to the book. What comes after is where the real work begins!

In this case study today, we’re going to go old school and bring back the ‘week by week’ breakdown of how Milesh got into the shape of his life, and has learnt to keep it! This really is a great example of taking everything to the next level!

Starting Point

Prior to starting with RNT, Milesh was doing the following:

Training – 4 days a week for 45-60 minutes. Milesh was a regular gym goer, but it was all a bit random and he had no real structure to his plan. 

Cardio – A mix of football once a week, running and hill sprints. Outside of the football, it was done ad hoc. 

Diet – Milesh’s diet wasn’t terrible. It just lacked structure, tracking and education that was needed to bring the results he was after. A typical day before starting with RNT was as follows:

Breakfast: Oats with Almond milk, Banana and Green tea

Lunch: 3 Eggs, Bagel and Protein Yoghurt

Dinner: Chicken Stir Fry

Starting bodyweight – 74kg

Milesh’s Comments: Over the years I have learnt more about my body, but I haven’t had the results I’ve always wanted because I didn’t know how to sustain them – I believe this is down to the lack of education around nutrition and training. This is why it’s important to me, I want a thorough understanding of how my body works and explore the limitations of my mind and body through education so that this can become part of my lifestyle.

Initial Changes

Training – To begin with, we kept it at 4 days a week on an upper / lower split, with the goal to get progressively stronger with the emphasis on perfect form. Throughout the 13 weeks lead up to the shoot, the programme didn’t change.

Diet – His macros to begin with were as follows:

P: 160g

F: 65g

C: 100g

Here’s the meal plan we started of phase one with.

Breakfast: 3 Large Whole Eggs, 1 Apple

Mid-morning: 40g Whey, 20g Oats, 25g Peanut Butter

Lunch: 100g Chicken Breast, 100g Sweet Potato, Veggies

Mid-afternoon: 40g Whey, Kallo Blueberry 2 Rice Cakes, 25g Peanut Butter

Dinner: 100g Chicken Breast, 30g Rice, 1/2 Avocado, Veggies 

Supplements – Here’s what we used to begin his transformation:

  • Optimum Nutrition Whey Protein
  • Vitamin D – 5000IU
  • Omega 3 – 4g per day
  • Creatine – 5g everyday
  • EAAs – 20g Intra workout

Cardio – No real traditional cardio to begin with, except for 10,000 steps and his weekly football that he enjoyed.

1 Week In: 71.9kg 

Milesh went flying out the blocks and had no real issues in the first week. He nailed down everything he should, energy levels were up, and the only issue was a small reaction to avocados which we changed up easily.

Changes: Steps up to 11,000, and cardio introduced on his three rest days, starting off with 25mins on the stepper or treadmill.

2 Weeks In: 71.0kg

A minor setback this week, as Milesh pulled his hamstring while playing football, so we had to make some modifications to the training. Other than that, Milesh wasn’t messing around, and he booked a shoot with Shyam Kotecha of @skotvisuals this week. Talk about accountability!

Changes: Cardio time was increased to 30 mins, and 16 mins of HIIT was added, which was to be done on any day of the week.

3 Weeks In: 69.9kg 

After 3 weeks of consistency and cleansing his palate, Milesh unlocked the RNT Interactive Meal Planner, so he now had the freedom to create his own meal plan and add more variety. Despite ticking all the boxes, Milesh still couldn’t perform legs this week as his hamstring got a little worse, but quickly recovered thereafter in time for his next check in! The Process phase began!

Changes: We went aggressive on all fronts this week.


Protein: 160g

Fats: 55g (-10g)

Carbs: 75g (-25g)

Yohimbine and Caffeine were also introduced, which was taken first thing in the morning pre-LISS.

LISS was up to 35mins this week.

4 Weeks In: 68.1kg

A pretty big drop this week, with gathered momentum really building now. The shoot had brought an extra sense of urgency, and Milesh was focused and locked in. He was loving the meal planner and using it now for flexibility.

Milesh did have an interesting question around the week 4 mark: “How much more do I need to drop to get photoshoot lean?”

At this stage, he still needed another 8-9kgs off him. Most guys usually underestimate how much muscle they have, and overestimate how much body fat they carry, as per one of our most read articles here. After a chat, he quickly understood that he’d need to be in the low 60s to be shoot lean, so got to work.

Changes: An extra 35 min of LISS was added, HIIT was now at 20mins, and we added in an extra dosage of Yohimbine and caffeine in the afternoon, with an ab circuit which was done twice a week, one before HIIT.

5 Weeks In: 67.7kg

A solid week which brought some mental challenges as Milesh was over 6kg down, and beginning to feel the leaner state of his body!

Changes: LISS up to 40mins this week, and HIIT at 24mins. We wanted to keep the pressure on.

6 Weeks In: 66.5kg

Another good week in the books, although Milesh decided he wanted to cut out football from this week, as his hamstring just wasn’t recovering to 100%.

Changes: LISS was now pushed to 6 days a week of 40 mins, and HIIT now pushed to 28 mins this week.

7 Weeks In: 65.9kg

Hunger levels were kicking in, but nothing Milesh couldn’t manage. He started to get inventive with the meal planner, although quickly realised that now hunger was creeping, having less decisions and variety would actually be a better strategy to adopt.

Changes: LISS was now 7 days a week for 45 mins, HIIT now at 30 mins, and steps went from 11,000 to 13,000 a day.

8 Weeks In: 64.2kg

Milesh wasn’t missing a trick, and we decided to move the shoot a week earlier given he was ahead of schedule. The only change this week was we added one 60 minute LISS session, while keeping the rest the same.

Changes: 1 x 60min LISS. Rest remains at 45 mins.

9 Weeks In:  63.7kg 

The pictures every week were getting better and better. Abs were out and Milesh was now only 3-4kg away from being shoot ready.

Changes: LISS is now at 50 mins, and an extra ab session was also thrown in.

10 Weeks In: 62.8kg

With the shoot around the corner, energy levels were at an all-time high. After some issues with eggs earlier in the week, Milesh swapped in yoghurt using the meal planner.

He was also getting quite a few comments with people about how much fat he’d lost, but in his words, ‘I brushed it off, and didn’t let it affect, which I am proud of’.

No changes to training, diet or cardio.

11 Weeks In: 61.4kg

Milesh was nailing everything, and thus far we hadn’t needed to adjust much of the macros and calories. With the shoot around the corner, and a little more body fat to clip, we needed to step on the gas.

Changes: Carbs were dropped to 50g on non-training days. The training days were kept the same. Ab workouts were pushed to 4 days a week now.

12 Weeks In: 60.7kg

The carb drop did the trick, and Milesh was looking awesome now. He was ready ahead of time, and so we decided to fill him out early and bump his food up.

Changes: Increased carbs to 100g across.

13 Weeks In: 60.5kg

Not much of a drop, but we didn’t need it. He was looking fuller and better in every aspect. It was time to add the final touches!


Peak Week:

The final week was kept simple. Here’s what we did:

Wednesday: Steps dropped to 6,000, no cardio, and macros to P: 160g, F: 50g, C: 300g.

Thursday: He was looking even better, so we kept carbs at 300g, and pushed fats to 60g.

Friday: He was full and ready, so we dropped carbs to 200g to keep everything tight 

Shoot Day: 59.3kg

A very successful shoot, and Milesh absolutely smashed it. These were his comparison pictures so far:

As we mentioned earlier though, this was only the start. Now it was time for Milesh to effectively reverse diet and consolidate his position!

Week 1 Consolidation: 61.2kg

To begin with, food was pushed up on a daily basis, as follows:

P: 160g

F: 60g

C: 200g

Steps down to 10k and cardio remained but at a lower amount of 4 times a week for 25mins. No more HIIT.

If you transition straight into a reverse diet with no slips after being at your leanest, you can really ramp up food and continue to hold good condition!

Week 2 Consolidation: 59.5kg

Milesh was looking even better now, so we decided to push carbs up an extra 50g a day to 250g.

Week 3 Consolidation: 59.6kg

Still holding condition really well, we made a big bump in food, with carbs up 325g, and fats now at 70g.

Week 4 Consolidation: 59.3kg

Milesh was continuing to look better and better with abs still popping, and food way higher than at his leanest. We pushed the fats up even higher to 75g now.

Week 5 Consolidation: 59.4kg

No changes this week, Milesh was off to Liverpool for the Champions League semi-final, so we decided on a de-load and focus on recovery instead.

Week 6 Consolidation: 61.5

No changes this week as he’d been travelling lots, had a few weddings, and wanted to manage these situations effectively first.

Next Plan?

After a successful Consolidation phase, the goal for Milesh is to now get as strong as possible while staying in good condition ahead of his wedding in October! This Investment phase will be very much about learning how to create lifestyle solutions and make it as easy for him as possible to stay in shape. Once the wedding and honeymoon is over, it’ll be about really pushing size!


My name is Milesh Patel, a 32 year old city professional within the payments industry.

To summarise my fitness background I’d say I have always held an active lifestyle. I’ve been playing football consistently for over 25 years, in the gym for over 10 years, trained in different disciplines of Martial Arts (Muay Thai and Brazilian Jiu-Jitsu) and my most recent achievement was completing the Spartan Trifecta (Obstacle Course Racing) within 7 months in 2018.

My commitment during the week to living a healthy and active lifestyle was apparent to most but admittedly I let myself go on the weekends. Binges were taking over. This was apparent as I was suddenly starting to feel my age and my overall health was taking a beating. I was not as fit as I use to be, the weight was coming on and my recovery was slow. This resulted in a spiral, a lifestyle of constant yo-yoing.  

I knew I needed to tone it down, so I made the call at the end of December 2018. It was the perfect time for me and I was mentally ready to turn it around in 2019. I’d been following RNT for a while on Facebook and found a company where I could relate to their clientele. I’ve always wondered what it would take to go through a fat loss diet so I dived into their case studies. I knew I needed to educate myself on the nutrition side whilst having someone to be accountable to. Having been wary of using PT’s in the past, due to a bad experience, I found a match with RNT, even before I made contact. The published content, transformations, case studies, articles, podcasts were just some of reasons why I decided to get in touch. What other platform gives you this information freely? I knew at this point, with my commitment and with RNT, things will work out for me and I was not wrong!

Working with RNT has been a god send. It’s transformed my health in many ways and that’s not just from a physical point of view. I worked with my coach Kunal over 13 weeks. The amount I learnt in that short space of time has been a real eye opener, so much so that I’m now diving deeper to learn more about nutrition. RNT produce great content and educational resources that you can relate to on your journey and for me everything fell into place like a jigsaw. The process was a fantastic experience. Kunal and I discussed my goals, set out a plan and executed it over the course of 13 weeks. Kunal was instrumental in providing me with the support I needed and was always there to answer my questions or concerns. My journey did not start too well as I pulled my hamstring in the first two weeks whilst playing football – but it did not stop me. This is where having a coach really becomes important. Having setbacks and still finding ways to achieve your goal. How we set out to work around this and still managed to achieve what we did in 13 weeks is remarkable. 

My journey has not ended and I’m now a few weeks into the consolidation phase with the next goal of a long term muscle building phase in sight. 

A few simple pointers from me for anyone going through a similar journey or thinking about transforming their health: 

– Find a good coach to be accountable to whatever your goal is. It’s extremely difficult to do it on your own, focus on execution and learning. Let someone educated with experience do the thinking for you.

– Really dig deep into your ‘Why’ – it’s so important to know what you’re doing this for.

– Set short term and long term goals and constantly monitor this to help with motivation when the going gets tough.

– Don’t just execute but LEARN from the process so this is embedded into your library for good.

– Be strong, committed and give everything to the process – you won’t regret it.

I’d like to thank a few people who’ve been on this journey with me. Thanks to Akash for creating an amazing community, the work you’ve done to create this community to educate and transform lives is nothing but commendable. I’d like to thank my coach Kunal who is not only a great coach but very personable – it’s been a pleasure to learn off you and I look forward to learning more during the next phase. Lastly and definitely a worthy mention – I’d like to thank my amazing fiancé Sonal who I am marrying in October – she’s been a fantastic support throughout the journey and continues to be supportive, someone who listened to my ‘Why’ and rode the difficult periods with me to which I will be forever grateful for.

Related Articles

How Heavy Will You Be When Lean?

The Consolidation Phase

Episode 67 – Team RNT: Five Phases On A Transformation Journey

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To read more case studies like Milesh’s, have a read of the different articles here.

For more examples of our transformations, have a scroll through growing page of before/afters here.

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Akash Vaghela is the Founder of RNT Fitness, where his mission is to see a world where everyone experiences the power of a physical body transformation to act as a vehicle for the greater good in their lives. Akash has produced 200+ blogs, 100+ videos and hosts the RNT Fitness Radio podcast, which has amassed over 110,000 downloads in 90+ countries across 100+ episodes. Alongside this, he's been seen in Men's Health, BBC, T-Nation, Elite FTS and the PTDC, while also regularly speaking nationally and internationally on all things transformation.