Hello guys I would like to share my approach How I am losing fat.
Quick Disclaimer: don't compare yourself to anyone. my body fat is around 25 - 30. but In good lighting, I look so good. I will post my picture here but without a head. and everyone's body works in different ways. so try to understand your body. don't copy anyone's diet. try to adjust in your own way.
so let's do it Guys Here is Fundamental.
1-month plan..
note: do not cut your food right away. you will say yeah I want to lose fat. let's cut all the food . very bad Idea.
In Diet : IN diet stop eating outside . eat some healthy food. this is the first step.
Now the second step is: now I will give my example of what I am eating right now. first, in the morning, I don't eat anything (intermittent fasting) around 2 or 1 pm I eat. but in the morning I drink coffee, IT is very good Without milk. hot water and coffee only. so this is my morning rule. but sometimes I break these rules too. sometimes I eat in the morning too. so be flexible in your diet don't be a robot.
end of the day calories matter, nothing else. how many calories you took.
just count the calories.
For example me .. it eats oranges sometime or apple only one Fruit, after that I eat food so I am Indian guy I eat 4 roti and lot of vegetable(sabje) or daal (google it) + 3 eggs Here I am getting good complex carbohydrate my protein will be like (something like 35- 40 gram) in my first meal.
in My second meal, it eat black chickpea, white chickpea, and Kidney beans(rajma) 75 gram each take or 50. I use my hand palm. here I Get here 15 grams of protein approx. but here I get lots of micronutrients. my for eat well. I bolied and cook, it is so tasty.
Third diet: 3 eggs one is whole eggs 2 only egg white , here is get ( 18 grams of food ) approx.
nowadays I am try to eat 100gram of soya as well. (this is good) but don't overeat this.
and 1 glass of boiled milk. it get low fat. here is get 6 or 6 gram of protein.
My weight is 90 Kg.
end of the day I try to eat atleast 90 gram protein a day. this is minimum requirement . i should eat atleast 120 gram protien, but I can't afford it right now, you know money problem lol.
supplement :::
1. Fish oil
2. multivitamins
3.protein powder (here i don't take daily if i get my protein through my normal food. if I don't i drink it .)
Note: chicken is good replacement for protein powder, (in my home chicken is not allowed. sometime I eat outside not everyday. you know money problem.) first and second supplement is very important if you want achieve your Goal. just google it learn about him.
so end of the day try to fill you protein intake, if your weight is 85 try to eat at least 85gram of protein (minimum).your maximum would be 120-125.
try to eat for 1 month exactly. after that we change diet more.
Exercise part :
Note: end of the calories matter,
if you eat a lot of calories. try to spend that calorie.
what I do : in the morning i go for 3 km walk some time 2 km i take 20 -30 min . I spend 300 -500 calories ,, I use addidas running app. this app will tack you how much you walk.
in the evening i do the same. note: there is no time limitation you can go for walk anytime. sometime i go for walk at 3 pm or 4 pm . when i will finish writing this thread I will go walk . right now is 3:30pm.
mostly I do workout in the evening. for example, i start by 10 pm. and i do work out very hard. you should do it too. I don't go to the gym.
Note: Sometimes I walk only one time. it's not a big of deal . but that day I always do a workout. 4 days a week I do workout.
here you can see I am trying to spend my lots of calories. because i want to lose fat.
Note Don't Run .....
a caution here: don't run. let me tell you why.
our goal here is to spend calories. if you run your body will have a problem recovering if you are going to the gym and doing exercise at home.
that's why walking is very good. you spend lot of calories without hurting your body. so you can go to the gym do you work out properly.
if you want to run you can go for run 1 week a day . but not too much 2 km is enough,
this whole thing for long-term goals.
why I got little fat because I got a little lazy that's why lol...
ok It took me too much time to write lol.
note: there will lot of typos.
if you have any questions ask me. @GodDamn
note: here is my pictures, i took these pictures in underwear, if you have any problems don"t watch. but i am not showing my face.
Admin edit:- Image Hidden on Spoiler , inappropriate for some users
Quick Disclaimer: don't compare yourself to anyone. my body fat is around 25 - 30. but In good lighting, I look so good. I will post my picture here but without a head. and everyone's body works in different ways. so try to understand your body. don't copy anyone's diet. try to adjust in your own way.
so let's do it Guys Here is Fundamental.
1-month plan..
note: do not cut your food right away. you will say yeah I want to lose fat. let's cut all the food . very bad Idea.
In Diet : IN diet stop eating outside . eat some healthy food. this is the first step.
Now the second step is: now I will give my example of what I am eating right now. first, in the morning, I don't eat anything (intermittent fasting) around 2 or 1 pm I eat. but in the morning I drink coffee, IT is very good Without milk. hot water and coffee only. so this is my morning rule. but sometimes I break these rules too. sometimes I eat in the morning too. so be flexible in your diet don't be a robot.
end of the day calories matter, nothing else. how many calories you took.
just count the calories.
For example me .. it eats oranges sometime or apple only one Fruit, after that I eat food so I am Indian guy I eat 4 roti and lot of vegetable(sabje) or daal (google it) + 3 eggs Here I am getting good complex carbohydrate my protein will be like (something like 35- 40 gram) in my first meal.
in My second meal, it eat black chickpea, white chickpea, and Kidney beans(rajma) 75 gram each take or 50. I use my hand palm. here I Get here 15 grams of protein approx. but here I get lots of micronutrients. my for eat well. I bolied and cook, it is so tasty.
Third diet: 3 eggs one is whole eggs 2 only egg white , here is get ( 18 grams of food ) approx.
nowadays I am try to eat 100gram of soya as well. (this is good) but don't overeat this.
and 1 glass of boiled milk. it get low fat. here is get 6 or 6 gram of protein.
My weight is 90 Kg.
end of the day I try to eat atleast 90 gram protein a day. this is minimum requirement . i should eat atleast 120 gram protien, but I can't afford it right now, you know money problem lol.
supplement :::
1. Fish oil
2. multivitamins
3.protein powder (here i don't take daily if i get my protein through my normal food. if I don't i drink it .)
Note: chicken is good replacement for protein powder, (in my home chicken is not allowed. sometime I eat outside not everyday. you know money problem.) first and second supplement is very important if you want achieve your Goal. just google it learn about him.
so end of the day try to fill you protein intake, if your weight is 85 try to eat at least 85gram of protein (minimum).your maximum would be 120-125.
try to eat for 1 month exactly. after that we change diet more.
Exercise part :
Note: end of the calories matter,
if you eat a lot of calories. try to spend that calorie.
what I do : in the morning i go for 3 km walk some time 2 km i take 20 -30 min . I spend 300 -500 calories ,, I use addidas running app. this app will tack you how much you walk.
in the evening i do the same. note: there is no time limitation you can go for walk anytime. sometime i go for walk at 3 pm or 4 pm . when i will finish writing this thread I will go walk . right now is 3:30pm.
mostly I do workout in the evening. for example, i start by 10 pm. and i do work out very hard. you should do it too. I don't go to the gym.
Note: Sometimes I walk only one time. it's not a big of deal . but that day I always do a workout. 4 days a week I do workout.
here you can see I am trying to spend my lots of calories. because i want to lose fat.
Note Don't Run .....
a caution here: don't run. let me tell you why.
our goal here is to spend calories. if you run your body will have a problem recovering if you are going to the gym and doing exercise at home.
that's why walking is very good. you spend lot of calories without hurting your body. so you can go to the gym do you work out properly.
if you want to run you can go for run 1 week a day . but not too much 2 km is enough,
this whole thing for long-term goals.
why I got little fat because I got a little lazy that's why lol...
ok It took me too much time to write lol.
note: there will lot of typos.
if you have any questions ask me. @GodDamn
note: here is my pictures, i took these pictures in underwear, if you have any problems don"t watch. but i am not showing my face.
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