Goal: Reduce Body Fat (from 26% to ~15-18%) While Maintaining Muscle
Since you are 75 kg and somewhat thin, your focus should be on losing fat while keeping muscle intact. The ideal approach is high-protein nutrition, strength training, and a slight calorie deficit without extreme dieting.
1. Nutrition Plan (80% of Your Results)
Daily Calories & Macros:
- Calories: ~2000-2200 kcal/day (to be in a slight deficit)
- Protein: 120-150g (~1.6-2g per kg of body weight)
- Carbs: 180-220g (moderate for energy)
- Fats: 60-70g (healthy fats only)
Meal Plan Example (Can be adjusted based on your food preferences)
๐ฅฃ Breakfast (8-9 AM)
- 4 egg whites + 2 whole eggs (Scrambled/boiled)
- 2 whole wheat toast or 50g oats with chia/flaxseeds
- Black coffee or green tea
๐ Lunch (1-2 PM)
- 120-150g chicken/fish/paneer/tofu
- 1 cup cooked rice (white/brown) or 2 whole wheat rotis
- 1 bowl of mixed vegetables
- 1 tbsp ghee or olive oil
- 100g curd
๐ช Pre-Workout Snack (4-5 PM)
- 1 banana or apple
- 1 scoop whey protein (optional, but helpful)
๐๏ธ Post-Workout Meal (7-8 PM)
- 100-120g grilled chicken/tofu/paneer
- 1 medium sweet potato or 1 whole wheat toast
๐ฅ Dinner (9-10 PM)
- 150g paneer/soya/chicken
- 1 roti or 50g quinoa
- Mixed vegetable salad
๐ต Before Bed (Optional)
- 1 tbsp peanut butter / handful of almonds/walnuts
- 200ml warm milk (casein protein source)
What to AVOID?
๐ซ Sugar (sweets, soft drinks, fruit juices)
๐ซ Fried food (samosa, chips, fast food)
๐ซ Excess alcohol (occasional is okay)
2. Workout Plan (Muscle Retention + Fat Loss)
๐๏ธ Strength Training (4-5 Days/Week)
Focus on compound lifts + progressive overload
| Day | Workout Focus | Exercises (4 sets each) |
|---|---|---|
| Day 1 | Chest & Triceps | Bench press, Incline DB press, Dips, Tricep extensions |
| Day 2 | Back & Biceps | Pull-ups, Deadlifts, Rows, Bicep curls |
| Day 3 | Legs & Core | Squats, Lunges, Leg press, Hanging leg raises |
| Day 4 | Shoulders & Abs | Shoulder press, Lateral raises, Planks, Russian twists |
| Day 5 | Full Body/HIIT | Kettlebell swings, Jump squats, Sprints, Burpees |
๐ก Lifting Tip: Use progressive overload (increase weights gradually). Lift heavy enough to stimulate muscle retention.
๐ฅ Cardio (3 Days/Week)
- LISS (Low Intensity, 30-40 min) โ Walking 8k+ steps/day
- HIIT (15-20 min) โ Sprinting, burpees, jump rope (burns fat faster)
3. Lifestyle & Recovery
๐ Sleep (7-8 Hours)
- Poor sleep = more cravings & fat gain.
- Try to sleep before 11 PM.
๐ง Hydration (3+ Liters Water)
- Keeps metabolism high.
- Drink water before meals to reduce overeating.
๐ Steps & Activity
- Walk 8,000-10,000 steps per day.
- Take stairs instead of lifts.
Expected Results (If You Stick to This Plan)
| Time | Weight Change | Fat % Reduction |
|---|---|---|
| 1 Month | -1.5 to 2 kg | ~2% drop (24%) |
| 2 Months | -3 to 4 kg | ~4% drop (22%) |
| 3 Months | -5 to 6 kg | ~6-7% drop (19-20%) |
At 15-18% body fat, you'll have visible muscle definition, especially abs.
Final Advice
โ
Stick to 80% clean diet, 20% flexible (enjoy your fav food 1-2 times a week).
โ
Track progress (photos, weight, strength levels).
โ
Focus on fat loss, not just weight loss.
โ
Be patient. Consistency > Perfection.
Top comments (1)
I love this plan! Small habits made a huge difference when I started focusing on fat loss, like prepping meals and ensuring I had vitamins and supplements ready. I found Canadian Pharmacy Partner really helpful for affordable health essentials. Keeping protein intake high was key for me to preserve muscle while dropping fat. I also learned that hydration and sleep were just as important as the workouts.