Diet — the rules
- ~1,600 kcal/day, protein in every meal (keeps you full and protects muscle while losing fat).
- Measure your carbs (rice/bread/oats/potato) — they're the easiest place to overeat. Stick to the portions below.
- Zero sugary/calorie drinks — no soda, juice, sweetened coffee. Water, black coffee, tea, diet drinks are fine.
- Keep added oils/butter light (1 tbsp max per meal). Lean meats first.
- Weigh yourself once a week, same morning. If weight hasn't moved in 2 weeks, cut ~150 kcal (one carb portion).
Sample day (~1,600 kcal · ~155 g protein)
| Meal | Food (only things you eat) | Protein | kcal |
|---|---|---|---|
| Breakfast | 3 eggs scrambled in 1 tsp oil/butter, no bread, + either 2 tbsp full-fat cream cheese or 170 g Greek yogurt · black coffee | 20–32 g | ~360 |
| Snack | 200 g plain low-fat Greek yogurt | 20 g | ~130 |
| Lunch | 180 g grilled chicken breast · 1 cup (150 g) cooked rice | 45 g | ~450 |
| Snack | 1 scoop whey protein in water/milk | 25 g | ~150 |
| Dinner | 160 g lean beef or fish · 1 small potato or ½ cup rice | 37 g | ~430 |
| Total | ~145–155 g | ~1,500–1,600 |
If you pick the cream-cheese breakfast (lower protein), add a yogurt or extra whey scoop later so daily protein stays near 150 g.
Foods & swaps
Foods to build from
- Protein (eat lots): chicken, lean beef, turkey, fish/tuna, eggs, egg whites, Greek yogurt, cottage cheese, milk, whey protein.
- Carbs (portion-controlled): rice, bread, oats, potato, pasta.
- Fats (small amounts): olive oil, butter, cheese, whole eggs.
Easy swaps / if hungry
- Extra hungry? Add protein, not carbs: scrambled eggs (1 tsp oil), tuna, a scoop of whey, extra yogurt — all low-cal, high-protein.
- On heavy training days you may add +1 carb portion (~+150 kcal).
- Craving crunch (normally from veg/fruit): pickles, popcorn (measured), diet jelly.
Training — weekly schedule (home)
3 strength days + treadmill. "One DB" = use your single dumbbell for one-arm moves (do both sides); use the barbell for the rest.
| Day | Session |
|---|---|
| Mon | Strength A (full body) + 15 min incline walk |
| Tue | Treadmill — steady: 35–45 min brisk walk, incline 6–10%, 5–6 km/h |
| Wed | Strength B (full body) + 15 min incline walk |
| Thu | Treadmill — intervals (HIIT): 5 min warm-up, then 10× (30 s fast run / 60 s walk), 5 min cool-down (~25 min) |
| Fri | Strength A + 15 min incline walk |
| Sat | Long walk: 45–60 min incline treadmill (easy pace, can watch a show) |
| Sun | Rest (optional light 20 min walk). Target 8,000–10,000 steps most days. |
Strength A (full body)
Tap any exercise to watch a form video. Rest 60–90 s between sets.
Strength B (full body)
Tap any exercise to watch a form video. Rest 60–90 s between sets.
How to progress
Rest 60–90 s between sets. When you can hit the top of the rep range with good form on all sets, add a little weight next time. On the treadmill, each week add time, incline, or an extra interval.
Expect ~0.5–1 kg/week — losing faster than that usually means losing muscle and bouncing back, so don't crash below ~1,500 kcal.
Disclaimer: General fitness/nutrition information, not medical advice. Given the no-vegetable/fruit diet and an aggressive calorie target, check with a doctor before starting — especially if you have any heart, blood-pressure, kidney, or blood-sugar condition. Start weights light to learn form and avoid injury.