Thread by @AnshulGains

How I lost belly fat and built muscle while balancing my studies as a Doctor.

The only 7 step no BS guide you need to lose belly fat and build massive muscle.

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1. Diet advice.

A “calorie deficit” simply means you’re putting a little less fuel into your body than it needs to perform all those daily functions.

When you do this, your body starts to burn the fat stores.

Here is exactly how to get into calorie deficit-

Firstly you need to calculate your calories to lose weight.

2 methods.

1. Body weight (kg) X 25

For example,

If you weigh 80 kg 80 x 25 = 2000 kcal

You need 2000 Calories to be in deficit.

2. My preferred method.

Calculate your calories from this link.

Now this number is your maintenance cals.

You must start with a calorie deficit if 500 cals i.e eat 500 kcals than maintenance.

Example- If your maintenance calories are 2000

Start with 1700 cals daily for 8 weeks and note down your progress via measurements weekly( check image 2)

Below is the diet guide and template.mayoclinic.org/healthy-lifest…

Now you need to calculate your meal calorie.

Use apps like cronomteter, my fitness pal.

Eg.

Let’s go to meal planning.

Daily meal requirements
- Protein 1.6g/kg
- Fat 1g/kg
- Rest met by carbs

for eg weight - 80 kg

Calorie req - 2000

Protein at 130 g
Fat at 80 g
Carbs 190 g

You can use can AI app to understand this calculation.

Start with a high protein breakfast, this is crucial as it will keep your hunger levels low throughout the day.

You don’t need to drink lemon water, apple cider vinegar on waking up.

High protein breakfast options
- Boiled Eggs/ omelette
- Whey protein 1 scoop + 1 fruit ( any)
- Greek yogurt + whey protein + fruit
- Tofu besan chilla

Lunch options

A mix of protein carbs and fat while sticking to low calorie options.

- Low fat paneer + 1 chapti + curd rice
- Tofu + 1 chapti + curd + rice
- Dal rice and air fry chicken breast
- Egg bhurji + curd rice

Evening snack

This is the make or break for your goals.

No sev, no namkeen, no rusk.

Just have tea / coffee with or without milk.

No biscuits as well, train your mind.

You can definitely do it.

Options
- Tea/ coffee
- greek yogurt + fruits
- Plain water

Night meals

- Rice
- Chicken/ tofu/ paneer
- Curd
- Veggies
Keep it simple.

My Low calorie hack to be in deficit is..

Adding 100 greek yogurt and whey in a bowl if feeling hungry.

2. Evening walk

You can wake up 30 mins early and go for a walk or you can go for evening walk.

The goal is to get 12-15 k steps daily ( if you want to lose weight without too much dieting)

Take the staircase whenever you can.

3. Workout

You can workout at home or at gym.

If you hit the gym, adopt a push pull legs setup.

Retweet the first tweet for my plan.

For home workouts, read this. Watch this -

https://x.com/AnshulGains/status/1935644829289005505

Lifting weights while maintaining a calorie deficit will help you to burn belly fat and build muscle.

Cardio+ weights + calorie deficit = sureshot fat loss.

4. Sleep.

7-8 hours of sleep in the night is absolutely essential for your growth.

Less than 6 hours of sleep can lead to

- Chronic stress
- Depression
- Weight gain

5. Water

Consume 3-4 L water daily.

This will prevent frequent hunger attacks and will improve your hydration.

Pro tip - Drink 1 L water on waking.

6. Supplements for muscle building

Only two.

Whey protein for hitting your protein intake and maintaining a deficit.

Creatine monohydrate for muscle building, good sleep and cognitive benefit

7. Consistency

Results aren’t coming quick.

This is a long term goal and requires consistency with patience.

Practice adherence, prioritise self monitoring, stick to high protein and fibre diet.

Most importantly exercise!

All coaching slots are full for june and july.

If you want to join the waitlist DM FIT and subscribe to my newsletter for the updates.

You will also receive my FREE supplements review guide + whey protein guidance docs.

Link- anshulsadhale.substack.com