I was able to go from 32% fat to close to 12%… in about 9 months by strictly adhering to diet(didn’t eat out during that whole period plus no alcohol, no sugar).
This is what my diet was:
- Oats with double omelette (for breakfast).
- 3 chapatis plus sabji for lunch.
- Grilled sandwich without potato, mayo, cheese, or butter as evening snack.
- Protein shake plus creatine 30 mins before hitting the gym.
- Protein shake after gym(used to have 2 hour session everyday)
- Had either casein(or 4 boiled eggs w/o yolk) just before going to bed.
Occasionally, I used to replace eggs with tandoori chicken.
I strictly followed this for 9 months.(no rest days).
My workout routine had 1 hour of cardio plus functional training every day and 1 hour of workout(2 muscle group everyday). After every 3rd day, I kept a gap for muscle training and utilised 2 hours on 4th day for just cardio and functional alone.
Used to focus a lot on core muscles(was able to do planks for 2 mins straight).
Functional training comprised of burpees, frog jumps, monkey crawl, inclined forward lunges(used the car parking lot ascending stairs for the same with weights).
Without core training, you won’t be able to build abs muscles), and you will need to do functional training for reducing fat. Belly portion is the last place where fat reduction is seen). And it’s damn tough. Below 15% body fat% is when you are able to see abs.
Also, you will need to reduce your it salt intake as well. Salt in body holds more water. A lot it body builders will reduce their water content just before competitions so as to reduce water composition of body for short duration of time.
