I went from 64kg to 55kg, whilst retaining most of my muscle. Here is what helped me.

Hi everyone,

I'm a short guy (30M, 5ft, 5in), and I've always wanted to be ~15% body fat all my life, cause no one likes a short chubby guy (haha).. 2 years ago, I used to weigh 75kg. I started to do a lot of cardio (running or climbing 60 floors everyday). I went from 75 to 64k in 1 year doing this, and then it plateaued. No matter how much cardio i did, i would not go below 64kg.. nothing worked.

I was also getting tired of doing the same cardio every day. Then i listened to a friend and started to gym (lifting weights, something i had never done before). Over there, everyone told me to do my weekly diet planning, and thats the only way to loose weight properly. Cardio is for heart and lungs health, whilst lifting weight is for retaining and growing muscle.

So i started on a diet plan, and it worked like magic! In 5 months, im now down to 55kg (17% body fat). I did loose some muscle, but very little (mainly cause of lifting weights and eating high protein) I feel awesome, and healthy as ever. I no longer fall sick every month.. it's great. So i just want to share my weakly meal plan with you all.. maybe someone will benefit.

The macros are:

- A weekly calorie deficit of 3,295 kCal

- High protein (average protein of 81.7g per day, which is good enough for my weight)

- Vegetarian

- If you want this plan in more detail, please DM me. I'd be happy to share the PDF with you (this group did not allow me to post with a link)

My Weekly Diet Plan:

Monday

• Paneer Besan Chilla with Nuts
• Coconut water
• Rajma Rice with Buttermilk & Beetroot Raita
• Assorted fruit bites
• Whey protein shake
• Mixed Veg Soup, Roti & Paneer

Tuesday

• Assorted fruit bites (pre-workout)
• Whey protein shake (post-workout)
• Avocado Multigrain Toast with Nuts
• Coconut water
• Brown Rice Veggies & Soya with Buttermilk
• Tofu Bhurji, Roti, Dal & Yogurt

Wednesday

• Oats Banana Whey Smoothie with Nuts
• Coconut water
• Rajma White Rice with Buttermilk & Beetroot Raita
• Assorted fruit bites
• Half-scoop whey
• Stir-Fry Tofu & Broccoli Soup with Yogurt

Thursday

• Channa Veg Salad with Nuts
• Coconut water
• Whole-Wheat Pesto Pasta with Veggies & Buttermilk
• Assorted fruit bites
• Whey protein shake
• Veg Fried Rice with Paneer & Yogurt

Friday

• Veg Poha & Banana Whey Smoothie with Nuts
• Coconut water
• Paneer Besan Chilla with Nuts
• Assorted fruit bites
• Half-scoop whey
• Tandoori Paneer and Soya tikka

Saturday

• Idli with Sambar & Chutney, Nuts & Protein Shake
• Coconut water
• Paneer Veg Stir-Fry with Buttermilk
• Assorted fruit bites
• Whey protein shake
• Cheat meal

Sunday

• Oats Banana Whey Smoothie with Nuts
• Coconut water
• Moong Dal Veggie Chilla with Buttermilk
• Assorted fruit bites
• Whey protein shake
• Stir-Fry Tofu & Broccoli Soup with Yogurt

submitted by /u/ilovefunc
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