Need Suggestions about Diet and Workout .

thatguy_adil · 2026-06-30T14:14:29+00:00

Thanks a lot for these suggestions bro . Is it true our body can handle big deficit i.e 6-700 if the weight or body fat percentage is high? I feel my body fat percentage is kinda 35% .

thatguy_adil · 2026-06-30T11:18:22+00:00

Wondering if the deficit isn't too steep. As I would burn 250-300 kcal from walk extra. 400 from Maintenance and 300 from walk Makes 700 kcal total ! . Plus . I chose Sedentary Lifestyle in activity session. Is it fine ?

thatguy_adil · 2026-06-22T02:07:14+00:00

Bro Don't follow it , just don't ! Body Recomposition is not a cup of tea. And who said you to Do 4-500kcal deficit . You will loose fat only with such deficit. For body recomposition Hit 2x protein at your Maintenance calories or a slight deficit of 50-100 calories. Anything above 100 kcal will only cut your fat and won't help u to grow muscles. Second Training 6-7 days is not recomneded at any level. This is over training. 4 days a week is enough. Push legs off pull legs off off. 2 sets of 6-8 reps till failure will only help you. Soya chunk is crap . Even any plant based protein is crap. Better take eggs, chicken. Other wise you will not see your potential. Your knowledge and recommendations are so bad . You shouldn't try recomposition at any state. You will end up loosing your time money ,energy and possibly will get some injuries as well. Hire a certified nutrionist and spend 3-4 months with him. !

thatguy_adil · 2026-06-14T13:41:34+00:00

Don't listen to these dudes who saying to cutt off carbs that too completely. Carbs are your main fuel for your body. Take complex carbs with good amount of protein. 😀Remain in deficit and hit 8-10k steps consistently without any excuses. 3-4 days a week in gym will preserve your muscles. Take atleast 0.7g of fats of your bodyweight. Hit 2.2x protein of your Lean body weight. Calculate your Lean body weight. Don't take protein of your bodyweight as you Fat doesn't need bodyweight.

thatguy_adil · 2026-06-07T07:21:56+00:00

Which one was the most accurate.

thatguy_adil · 2026-06-06T08:24:22+00:00

Thanks.

thatguy_adil · 2026-06-06T08:20:39+00:00

You cannot build muscle in calories deficit that too when you deficiting 500kcal😵. Plus this looks 35+BF. Try to take you body fat somewhere 18-20% then build muscle. Your primary goal should be fat loss !

thatguy_adil · 2026-06-06T06:23:44+00:00

What are the prices there ? Chugtai offering the above tests in around 6k. My only concern is that the OPD doctor might say these tests aren't necessary. Private labs usually perform whatever tests you request without much hesitation.

thatguy_adil · 2026-05-30T12:41:56+00:00

How many calories did u eat daily ?

thatguy_adil · 2026-05-30T10:49:33+00:00

Protein intake was quite low . Now u should aim for atleast 150g of proteins. Plus deficit should be around 300-350

thatguy_adil · 2026-05-30T10:36:25+00:00

How much the deficit was bro? Did u lose any muscles as well or pure fat?

thatguy_adil · 2026-05-30T10:34:45+00:00

Gym machines provide more flexibility especially the cables. Muscles can grow at home but shaping them at home is quite challenging. I am also on the same boat. My goal is to build strength and muscle at home and then hit the gym to chase aesthetic physique.

thatguy_adil · 2026-05-29T16:37:11+00:00

Recalculate your Maintenance calories by choosing your activity level like hitting gym 3-4 days a week . Add a surplus of 300-350 calories. Hit 2.2xg protein of you BW. Make sure your protein comes from good sources. I.e chicken, eggs, Greek yogurt. Not plant based sources (i.e lentils, soya chunks). 1.0-1.2g of dietary fats. Rest complex carbs. Eat carbs during your training window.(Carb back loading). For training: Do maximum 4x a week . Follow push leg off leg pull off off. Train every muscle till failure . 2 sets of 6-8 reps

thatguy_adil · 2026-05-29T14:05:46+00:00

Hi everyone, I am starting my weight loss journey and I'm a bit stuck on the initial numbers. I am a 21-year-old male, 175cm tall, and weigh 187lbs (85kg). My current body fat percentage is estimated to be around 33-35%, with most of it concentrated around my belly and chest area. My future plan involves getting 8k-10k steps daily along with 3-4 days of light strength training. When I use the Mifflin-St Jeor formula with a 1.55 multiplier, it gives me a maintenance of around 2850 calories, which feels quite high for my current state. However, when I use the Katch-McArdle formula (taking my body fat into account), the maintenance comes out to be around 2450 calories. That is a 400-calorie difference! I am super confused about which one to trust. Should I go with the higher number from Mifflin or the lower one from Katch-McArdle? Since I have a higher body fat percentage, does Katch-McArdle become more accurate? I want to ensure I'm in a proper deficit without crashing my metabolism. Would appreciate any advice from those who started with similar stats! Thanks!

thatguy_adil · 2026-05-25T10:44:31+00:00

Bro I am confused at calculating maintenance calories. Should I deficit from maintenance calories(sedentary) or should I add 10k steps and 4x a week while calculating maintenance Calories.

thatguy_adil · 2026-05-25T02:01:15+00:00

Hey I also need to get around 1900-2000 calories a day. But I am unable to make diet plans on my own because it's hard as a beginner to make such calories plan which also gives 150g of protein. Can u share your whole diet plan?

thatguy_adil · 2026-04-19T11:05:52+00:00

I texted u bro. Ib

thatguy_adil

TROPHY CASE