150g ( uncooked weight ) brown rice with carrots, cauliflower, broccoli, spinach, onion, and bell peppers.
On the side, a large salad with cucumber, tomato, onion, purple cabbage, and lettuce covered in lemon juice.
Main protein source is 200g of chicken thigh.
Pretty much my one meal a day right now, super filling. I drink unlimited coke zero.
- 24 year old male
- Weigh around 95 KG at 180 cm
- I walk 12 KM avg daily, planning to sustain this forever to be honest ( I’ve come to love it as an activity regardless of weight )
- Not doing any resistance training as of yet, probably will start after finishing med school exams in may.
My diet :
Three 28g protein shakes w/ water only spread across the day.
One major meal a day which includes:
Carrot
Cauliflower
Broccoli
Spinach
Onion
Bell pepper
Cucumber
Tomato
Purple cabbage
Lettuce
Lemon juice
Brown rice 150 g (uncooked weight)
Chicken doner thigh meat 240g
Two Omega 3 tablets
1 apple + 1 orange
30g of pistachios
Unlimited Coke Zero
1 pistachio ice cream a week
By my estimations, this should approximate to somewhere between 1800 to 2000 calories daily. I’m not really bothered about being hyperspecific.
I’m planning on maintaining this structure all the way to end of September. I am having zero adherence or compliance issues. I’ve eaten two extra “pizzas” during this phase without any guilt or suffering. I know it’s all about consistency and time.
According to chatGPT with my activity I have a daily deficit of 1200-1700 calories, even if that’s slightly incorrect and my daily deficit is closer to 1000, I don’t really mind. ( deficit is mostly tied to my walking activity since my BMR is essentially 2000 calories ).
I honestly have lost around 5 KGs without breaking a sweat ( in terms of pain or suffering ). I feel healthy and it’s working for me.
These are all obviously from my own perspective and experience.
Walk outside! After going a full month of walking outside, I’ve decided I’ll never go on a treadmill again for casual walking again. Your brain craves stimulation, seeing people go about their daily lives, buildings and hidden nooks and crannies, animals, and so on, provides that stimulation! I used to get terribly bored on treadmills, that all went away as soon as I started actually taking in my surroundings.
Set WEEKLY goals. It’s meaningfully long enough to have decent data and progress, while short enough to get constant feedback. I used to aim for daily distances, and it would always be an incredible de-motivator if I ever failed. No more! I told myself I would aim for 84 km weekly, Monday to Sunday. That’s the only rule! How I distributed that, was dependent on what the circumstances allowed! It gave me freedom, and flexibility. As you can see in the chart, I had a medical school exam during the 3rd week, and I broke my walking pattern to accommodate my studying as the exam got closer! Once I was done, I simply compensated!
ALTERNATE your distances! I used to get sore/bored if I consistently walked the same pace and distance every single day. I never lasted enough. This past month, I told Myself I’d have a shorter walking day followed by a longer walking day. That translated to me usually walking 8-9 Km on one day, followed by 14-15 Km the next, rinse and repeat.
DISTRIBUTE your walking per day! You don’t have to walk all of it at once! On my longer walking days, I’d do two full 6 Km walks. Morning walk was 5:15 - 6:15 AM.
Evening walk was 5:00 to 6:00 PM. The rest of my distance was just general day to day walking instead of concentrated effort. This gave me variety. I saw people open their shops, bakeries, I could hear the birds in the morning, the air is crisp and clear, the sun is rising. In the evening, I walked, Content, knowing I had a good day, I did what I wanted to etc.
APPRECIATE that walking is a PRIVILEGE! This is the game-changer. I swear if you gaslight your brain into thinking you’re enjoying this, YOU WILL LOOK FORWARD TO WALKING! DON’T center walking purely around a number on a scale, or to create some sense of identity! Treat it like it’s an activity, that you do for fun, where you listen to your music or podcast or whatever. Treat it like it’s that one thing that you can’t do wrong. If you had a completely terrible day, where nothing went right, walking IS ONE EASY THING to flip that switch, just set a goal and WALK!