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)
🥣 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
🍗 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
💪 Pre-Workout Snack (4-5 PM)
- 1 banana or apple
- 1 scoop whey protein (optional, but helpful)
🏋️ Post-Workout Meal (7-8 PM)
- 100-120g grilled chicken/tofu/paneer
- 1 medium sweet potato or 1 whole wheat toast
🥗 Dinner (9-10 PM)
- 150g paneer/soya/chicken
- 1 roti or 50g quinoa
- Mixed vegetable salad
🍵 Before Bed (Optional)
- 1 tbsp peanut butter / handful of almonds/walnuts
- 200ml warm milk (casein protein source)
What to AVOID?
🚫 Sugar (sweets, soft drinks, fruit juices)
🚫 Fried food (samosa, chips, fast food)
🚫 Excess alcohol (occasional is okay)
2. Workout Plan (Muscle Retention + Fat Loss)
🏋️ 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 |
💡 Lifting Tip: Use progressive overload (increase weights gradually). Lift heavy enough to stimulate muscle retention.
🔥 Cardio (3 Days/Week)
- LISS (Low Intensity, 30-40 min) – Walking 8k+ steps/day
- HIIT (15-20 min) – Sprinting, burpees, jump rope (burns fat faster)
3. Lifestyle & Recovery
🚀 Sleep (7-8 Hours)
- Poor sleep = more cravings & fat gain.
- Try to sleep before 11 PM.
💧 Hydration (3+ Liters Water)
- Keeps metabolism high.
- Drink water before meals to reduce overeating.
🏃 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
✅ Stick to 80% clean diet, 20% flexible (enjoy your fav food 1-2 times a week).
✅ Track progress (photos, weight, strength levels).
✅ Focus on fat loss, not just weight loss.
✅ 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.