Phase 1 - Recomposition & Fat Loss - Customized

I joined the SAS program in December 2023, weighing 180 lbs at 6'4". For most of my life, I was what you’d call “skinny fat”—carrying extra weight around my belly but managing to hide it due to my height. I’d tried several programs over the years, but none had the depth or scientific grounding that Gurneet’s program offers. As a healthcare professional, I could see that this plan was well-founded, so I committed to it with confidence.

Transforming your body is no small feat, and my journey was no exception. At 63 years old, I’m likely older than many people pursuing similar goals, and balancing a busy career didn’t make it any easier. I knew I needed to lose weight before focusing on muscle gain, so I braced myself for the process. Along the way, I faced a lot of questions from family, friends, and even patients asking, “Doc, why are you losing weight? Are you okay?”

Fast forward 11 months, and I’m down to 154 lbs, with my belly fat nearly gone. I posted my before-and-after pictures to track my progress, and I can truly see the difference. Now, I’m excited to enter the next phase: enjoying more food while working to build muscle.

One of the best parts of this program is its flexibility. You don’t have to eliminate foods you love; it’s all about maintaining the right ratios. As a Punjabi, I didn’t give up Chole Bhature or parathas—I just kept an eye on portions and balanced my macros.

Finally, a heartfelt thanks to Gurneet for designing such a thoughtful program and to my trainer, Rakesh Reddy, who’s been an encouraging and supportive guide. This journey has been challenging, but I feel stronger, healthier, and ready for the next chapter.

I was having issues making consistent gains in the gym and had a skinny-fat physique. This program helped me slim down and now I am ready to build muscle.
It means a lot for me to solve this issue as it was bugging me for years and I felt that the usual advice I got from the internet wasn't working for my body. I was able to craft an identity for myself as someone who consistently goes to the gym and eats well. I hope to have this as the foundation for a healthy lifestyle for my entire life.
I would recommend this program to anyone dealing with a skinny-fat physique and anyone trying to make healthy lifestyle changes.

Have also been focused on my health, but now really trying to take it to the next level this past year. The program based on what works for South Asian has been quite helpful - at almost 45 y/o, I am at the peak level in my fitness journey, matching or beating what I did in my 20s. What I like:
*The program is efficient - 3 days per week (with walking on rest days), vs 4 or 5 days of working out which can be hard
*The app is very good - because you can track your progress weekly, plus each exercise has embedded video links on form/technique
*The Coach and community are available 24x7 for support, tips, and progress checks

Being South Asian I always had skinny arms and legs but carried significant amount of fat in my abdominal area and still do, didn't know whether to bulk or cut, tried bulking, wasn't satisfied with the results, tried cutting wasn't satisfied because I did not know where I was going wrong. Then I stumbled upon South Asian Strong YouTube channel.

Everyone wants a body which they can flaunt even while shirtless so do I one month into the program I lost 3kgs, lost some fat and increased some lifts too! Coach Gurneet's guidance is really helpful, the diet plan is really easy to follow I can still eat all South Asian foods I want to eat,the workout schedule is very flexible and easy to follow. Currently in phase 1 fatloss and hoping everything goes well from here too excited for what's to come.

Would recommend this program to any South Asian who's struggling with their skinny fat physique,like me, having tried bulking cutting and so many other programs and still not getting satisfactory results nothing fancy in the program everything is really simple which any person no matter how busy schedule,can easily follow. Consistency is key!!Looking forward to the journey with Southasianstrong and Gurneet.

I stumbled upon SAS utterly hopeless with chronic injuries picked up in previous cricket seasons. Now overweight following inactivity and poor eating habits, I needed something special and I found it!

Since starting the programme I have lost a total of 15.5 kilos, gained a lot of strength (I was DB pressing 10kg when I started, now 24kg) despite being at my absolute lightest (68.5kg)…and I’m still not done!

Throughout this time period, I was still able to continue eating my favourite South Asian foods e.g. masala omelettes and chicken karahis which was amazing. The meal plans are brilliant and adaptable, everything is easy to follow and you become very cognisant of what quality nutrition / training looks like. This entire set up has been life changing for me, I especially love the simple interface, and group chat.

Thanks Gurneet for your support and I’m looking forward to completing phase 1 soon and starting a gaining phase! I still can’t believe the pic on the left was me!! If you’re serious about changing how you look and feel, honestly don’t even think twice and just join!!! I’ll update this review when I hit 12% BF, I'm currently at around 13.