Fat Free at 43

In this video I share my fat-loss journey that I have been on for the past year, that led me to my best body figure till date.

DIET
I am a vegetarian who also eats eggs.
Target - 500 calories deficit every day

930am: Whey Protein 1 scoop with water + Creatine + 1 walnut + 4 almonds + 4 cashew nuts + 5-6 kishmish + supplements
11am: 200gm raw paneer, or tofu with salt and pepper. Or 200gm Tempeh. Or 3 egg whites (rarely - I don't like eggs). Or daal chila
1pm: Banana, or half apple, or orange or water melon
4pm: 2 roti (emmer wheat/jowar/soya bean) + sabzi (whatever) + 1 cup daal + 1 cup low fat yogurt
630pm: 1 scoop protein with curd

Ofcourse, I had my days where I had chole bhature (yay) and sweets and other things - and those were not rare, but quite common. Despite that I was able to maintain a 7000-7500 deficit every 2 weeks, leading to 1Kg of loss.

Supplements (please have them ONLY after consultation with an expert)
Whey Protein: One Science Nutrition (OSN) Iso Gold Whey Protein
Creatine: Optimum Nutrition (ON) Micronized Creatine Powder
Omega3: TrueBasics Omega 3 Fish Oil Capsules for Women and Men
(there is a vegan version also available)
Vit B Complex: Himalayan Organics Plant Based Vitamin B Complex
Vit D: HealthKart HK Vitals Vitamin D3

In addition to these, I also took 2 more supplements for 6 months, but I didn't find them effective and after bloodwork stopped taking them.
Ashwagandha: TrueBasics Ashwagandha
Curcumin: Himalayan Organics Curcumin With Biopiperine 1500mg

IMP: None of these brands have paid me anything to state their names and I am not sharing the links so that people don't think I have anything to gain from this.

Repeat: DO NOT take these supplements without consulting a professional.

EXERCISE
I play tennis 6 days a week for an hour (which was my cardio)
And I work out 6 days a week for 45 mins (have been doing this for 10+ years)

6 body parts that I focus on
- Biceps + Triceps
- Shoulders
- Legs
- Back
- Core (abs)
- Chest

Every day I would do 2 exercises for 3 body parts (so a total of 6 exercises) with 3 sets and 10-12 repetitions.
For example Monday
Bench Press (Chest) - 3 sets of 10-12 repetitions
Bent over rows (back) - 3 sets of 10-12 repetitions
Incline Dumbbell Press (Chest) - 3 sets of 10-12 repetitions
Lat Pulldown (Back) - 3 sets of 10-12 repetitions
Bicep Curls (Biceps) - 3 sets of 10-12 repetitions
Dumbbell Toe Raises (Legs) - 3 sets of 10-12 repetitions

This workout plan made it non boring for me - I do not like doing only 1 body part one day.

TRACK
I filled up this sheet everyday
https://bit.ly/3QdgswV


With this process you will lose 10-12kgs per year with a body that you will be proud of!

I am excited for you :))

Check out:
Sagar Ahuja:   / thesagarahujashow  
Dilip:   / dfitness.07  
Sonu:   / sonu_fitness07  

DISCLAIMER:
I am not a fitness expert. I am not a nutritionist. I am not a medical professional. Everything that I say in this video is from my own research and understanding and my own experience. Please do not think of it as the truth or the only truth. This process worked for me and it may not work for you.

I share this not to guide what to do, instead to inspire that you too can take charge of your health if you wish to.

If there is anything that I said that is incorrect and should be changed, please let me know and I will surely correct it.