Well its been quite a few months 6 months precisely and as I was on 76 kg and then I lost some weight total fat that I lost and then came to a 66 kg in 2 months and yes after that I gained muscles and now I weight 72 kgs with very low fat and a good amount of muscle mass.Check out the diet plan below.
So I had a very good experience and I will definitely share one of the best diet that I personally took and had been using this diet plan for more than 1 and half month now, so we all know that a diet plan works only for a month or two because our human body is a gift and it adapts to its conditions accordingly in which it is kept.
My diet plan is simple and a very easy one that you can take and definitely I would talk about how to even take cheat meals during it.
My diet plan is about all day every day and there is no keto on Sundays or Mondays so just enjoy it.From Monday to Sunday all diet will be same on each day due to the fact that you are even having cheat meals.
1ST MEAL MORNING- TAKE 5 WHOLE EGGS ,MAKE AN OMELLETE OR JUST BOIL THEM OR EAT IT, REMINDER JUST ADD A BIT OF SALT AND PEPPER TO TASTE AND EAT IT WITH SAUSE TO AVOID EXCESS MASALAS AND ANYTHING AND YES SAUCE DEFINITELY TOMATO BECAUSE A SPOON JUST MAKE UPTO 10 CALORIES WHICH IS VERY MINIMUM AND NEGLIGIBLE
2 MEAL AROUND 12 OR BRUNCH THAT IS BEFORE LUNCH TAKE A SCOOP OF RAW OATS UNFLAVOURED, ADD DRY FRUITS (BERRIES,CASHEW,ALMONDS), 1 SCOOP PROTEIN POWDER AND MAKE A SMOOTHIE
3 MEAL THAT IS YOUR LUNCH TAKE 200GMS OF PANEER AND JUST COOK IT IN OLIVE OIL ON A PAN AND ADD A SMALL AMOUNT OF SALT TO TASTE.(CAN EAT IT WITH SAUCE BUT AVOID ADDING EXCESS OF MASALAS) AND EAT AN APPLE OR ANY KIWI FRUIT WHICH IS DEFINITELY NECESSARY.
4TH MEAL TAKE PRE WORKOUT IF YOU HAVE IF NOT THEN EAT WHITE PART OF 5 EGGS AND A BOWL OF RICE FOR SOME STRENGTH DEFINITELY DONOT USE ANY SERIALS OR JUST ADD A LITTLE BIT OF ANY IF YOU WANT IN RICE.
5TH MEAL POST WORKOUT IS 2 SCOOP PROTEIN SHAKE IMMIDIATELY AFTER YOU WORKOUT AND YES 2 SPOON PEANUT BUTTER WHICH IS DEFINITELY THE IMPORTANT PART.
6TH MEAL WILL BE YOUR DINNER IN WHICH WILL BE HIGH PROTEIN ONE THAT IS EAT CHICKEN MORE THAT 200GMS IF POSSIBLE DEPENDING ON YOU WITH SALAD, OR 150 GMS OF FISH WITH SALAD.
CHEAT MEALS HOW TO TAKE THEM IN A DIET
The most important part is that you have to take care of if you are eating a Burger or French fries or any thing like chocolate shake or anything then you definitely have to skip that definite meal because these things have very high calorific value . Note you do not get fat because you are eating a burger but you get fat because you are taking excess calories.