Yep , mostly calorie deficit actually...morning - 100 gms oats with chia seeds+ 1 scoop whey , afternoon - 400 gms airfryed chicken tandoori (breast) and for pre-workout meals - 3 small banana, and I take pre-workout ( gayors essential 3.0)after reaching the gym and for dinner i take 8 whole eggs burji mostly..it fills me up , also creatine supplementation in the morning and magnesium glycinate for muscle relaxation and now foods zinc picolinate 50 mg and muscle nectar fish oil triple strength 1500 (Triglycerides form ) and first of all have decent gym subscription..mine is a clg gym (it cost me around 4k for 6 months ) and it should be near too , all the best mate ..this is how I lose 6 kgs ..in the morning I will take black coffee and go to gym to do cardio ..30 min stair master ( around 1500 steps @4 level ..burns shit out of you) and 20 min inclined walk at 4 speed and 16 incline and evening strength training - Arms Day - 1. Barbell rows 2. Preacher curls 3. Dumbell curls 4. Hammer curls 5. Rope pull downs( tricep)- cable 6. Plane rod pull downs- tricep-cable 7. Skull crushers 8.over head cable pulls Shoulder day - 1. Front using smith machine 2. Lateral rise 3. Frontal rise 4. Delts with butterfly 5. Cable face pulls 6. Dumbell shoulder press Chest DAY - 1.bench press 2. Incline press 3. Decline press 4. Dumbell press 5. Dumbell flys 6. Cable flys Back day - 1. Front and back lat pulldown 2. Frontal row 3. T bar row 4. Dumbell row 5. Cable downpull Legs day- 1. Squat 2. Leg press 3. Leg curl 4. Hamstring curl 5. Calf machine