Lost 12 pounds of bodyfat and gained 4 pounds of muscle in 30 days. Details inside.

12th July, 2020 : 211.4 lbs (BMR - 1695)

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12th August, 2020 : 205.6 lbs (BMR - 1755)

Goal : 185 lbs

Height : 181 cm

Age : 29

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Body Analysis Report : https://i.imgur.com/EtuYrHi.jpg

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History : Had surgery on right knee 3 years ago (diagnosed OsteoChondritis Dessicans). Since then it kind of atrophied because I was too scared to put weight on it again.

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Diet :

1. Vegan
2. Intermittent Fasting (6 hours eating window and 18 hours of fasting)
   

*No peanut butter, no almonds. I tried to keep my Omega 6 : Omega 3 intake to 1 : 1 as foods containing higher Omega 6 were bad for my heart and knee (caused inflammation and obesity). As foods higher in Omega 6 :Omega 3 ratio increase the risk of obesity.

My Schedule

Wake up : HIIT for 10 minutes with 5 minutes of pre-workout stretch and post workout cooldown

1. Lying down Leg raises
2. Shadow boxing
3. Knee push ups
4. Mountain climbers etc.

I did this on an empty stomache and had to have heart rate consistently more than 120 beats per minute (later increased to 130 bpm)

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Cup of Korean Jeoncha (or Japanese Sencha) loose Green Tea on an empty stomache
1gm to 250ml ratio.

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Breakfast : Rolled/steel cut oats 45-50 gms with 30gm whole Flax (milled/ground is better for absorption), 30 gm whole chia and 30 gm raw shelled Hemp seeds. 100gms of banana. 74 gms of blueberries

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Adds up to 750-800 Calories (40 grams of fat, 30 gms of protein and 59gms of carb)

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A cup of Green tea

Lunch:

1. 300 gm Boiled Red lentils (Added 1 cup lentils 4 cups water, 1 tbsp turmeric, 1 tbsp iodized sea salt, 1 tbspn black pepper for better turmeric absorption, dried basil leaves)
2. 175gm Baked Extra firm Organic Tofu (On 425 F for 21 minutes) No salt.
3. 150gm of Steam Broccoli, 118gms of steamed Kale
4. 60 gm of steamed Spinach on alternate days to prevent oxalate surplus

a cup of green tea.

Calories from Lunch - 750-800 (20 gm Fat, 70gm Carbs, 66gm Proteins)

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Total Calories : 1546 Cal (90 gm protein, 130gm Carbs, 60gm Fats)

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Omega 6 : Omega 3 Ratio :: 1.1 : 1

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Supplements:

1. Vitamin D3 Carlson 1000UI per softgel - 1 softgel per day with Lunch
2. Nordic Naturals Algae Omega 3 - 2 softgels per day with High fat meal (Breakfast)
3. Mykinds Organic B12 Spray 0.41ml - 1 spray per 5 days

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Resistance Training in the evening:

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Type : Bodyweight Exercises

I did a lot of bodyweight exercises I will share one of my push routines which i did 2x per week.

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Pectoral stretch, Hamstring stretch, Hip Flexor stretch, Quadriceps stretch.

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1.Push ups and leg raises Superset (No rest in between sets) until i completed 20 knee push ups and 50 leg raises (Later increased to 50 Full push ups and 90 leg raises). I prioritized form over repetitions.

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Rest for 3 minutes or until heart rate is around 90 BPM

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1. Bodyweight Squats and Dip hangs from Kitchen counter (started with 6 Squats and no dips later increased to 3 x 20squats and 3x 6 dips)

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No rest here

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1. Romanian Deadlifts Bodyweight and Plank holds for 30 seconds on hands (not elbows)

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Rest for 3 min

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1. Bulgarian Split squats (bodyweight) 3 x 8 reps and tricep dips 3 x 10 on the chair without rest.

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1. Glute Bridges

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Cooldown and stretch

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Workout is less than 30 minutes. I added other exercises as I progressed and felt more energetic.

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Let me know if you want to know my full workout plans.

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OTHER DAYS:

Pull Day : (Not supersets just hypertrophy training with 2 min rest between each exercise)

1. Overhand Inverted Body Rows 5 sets
2. Underhand inclined Body rows 5 sets
3. Deadhangs 5 sets
4. Supermans 5 sets
5. Reverse Hyper extensions off of my Dining Table (Face on Table, Hips and core tight)
6. Bird Dogs Etc.

Later progressed to 3 pull ups/ 8 pull ups supported with resistance bands and added more exercises

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Knee Rehabilitation and Shoulder Day:

1. Abductor Exercises
2. Hip Extensions
3. Quad squeezes
4. Face pulls with Resistance bands
5. Military press with bands
6. Lateral Raises with bands
7. Front Raises Etc.

Other exercises which I am too lazy to type.

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Important things to consider:

1. ****Most important thing is the timing of your workout and meals. Testosterone plays a huge role in boost fat metabolism(Both in men and women). Testosterone is highest in the morning and declines overtime as oxidative stress builds up in the body. Resistance Training boosts testosterone hence it is paramount that you do resistance training in the evening to burn fat (afterburn) while sleeping and HIIT training in the morning on an empty stomache to prevent any muscle catabolism and kickstarting your metabolism.
2. Track your calories and measure everything you eat using food scale - I can't stress enough how important this point is, I underestimated a lot of portion sizes before I got a food scale(Measuring cup isn't accurate). The one I own is Ozeri from amazon.
3. This meal plan contains a LOT of fibre. I don't recall feeling ANY hunger pangs and if i did feel any it was on days i skipped my vegetables (Kale, Broccoli, spinach and Green tea).
4. Cronometer, this website is pretty handy if you want to see a visualization of all the nutrients you have consumed and track your macros every day.
5. Invest in Gymnastic rings or Resistance bands. These tools are cheap and really versatile.
6. This point might be controversial here, I don't recommend long steady state cardio. It leads to inevitable muscle loss and eventual weight gain. Aim to increase your muscle mass and BMR to lose fat faster.

Will keep you guys posted on my next month progress. :)

submitted by /u/hsinoMed
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source https://www.reddit.com/r/loseit/comments/i9auqs/lost_12_pounds_of_bodyfat_and_gained_4_pounds_of/