Hii friends,
Wanted to share with you all my new NATURAL FAT LOSS PLAN.
My work load has increased.. And I was hardly getting time for my workouts..I know I am a fitness professional and I should workout regularly..but was really blocked with pre fixed appointments..
Then one day I saw myself in changing room and was depressed to see my condition.. With pot belly.. Lol.. Yes.. Was getting covered with fat all over my muscles..
I use to be a muscular guy..not huge but a combo of ecto-meso body type.. But now I was fat.. Then I heard someone saying that shredding and building muscles are easy and fast on steroids, though I have used them before, and I know how to safely use them.. But then I thought, ” let’s do it in a NATURAL WAY”.  So I started to train myself and started to research about different shredding strategies…based on that I designed a 6 months shredding plan, and experimented it on myself before to anyone else, so now I am gonna share with you all.
Plan was simple , was using a combo of ketone, carb cycle and high protein and high carb diet.. Yesss, was using all these strategies in a periodic manner along with my workout so that I can maintain my muscle mass.
My workout was also quite modified according to my goal.
So let’s come to the plan-
Diet- first month,
Ketone, was having only fat and protein in my diet.. No carbs at all.. Only 30 to 50gms a day that too from default.
For that I have calculated my metabolic rate, and according to that have tailored my diet,
Metabolic rate- 1650 Cals
Calories from fat-  80 percent of BMR.
According to which I calculated my fat requirement.
Calories from protein 20 percent of my BMR .
So I followed that for nxt 1 month.. I lost around 2 kgs of fat and still was able to maintain my muscle mass.
Now, regarding my workout, so my workout was normal..
Day1 – chest triceps-  5 varieties of chest and 4 of triceps.
Day2- legs- 4 variations
Day3- back biceps- 5 varieties of back and 4 of biceps.
Day 4- start again from day 1.
So was doing 6days workout a week.
I hardly do cardio.. But I only do high intensity one.. In intervals for max 5 mins.. Total workout is of 45 mins.
So after first 4 weeks, I shifted from ketone to high protein high carb diet for next 2 months. I gained good amount of muscles from this diet.. But fat loss was stagnant..workout was intensified. And I was doing 5 sets per exercise.
That too was doing power training.. Rep range limited to 5.
Then I started carb cycling.. Was on high carbs n low carb days. Though I was taking healthy fats through out these 6months..
Workout was intensified more.. Was working out 7 days a week now.
That gave my body a shock.. And I lost 3 more kgs in these 2 months.
Then I again shifted back to ketone, but now with different stats.. Coz have lost 5 kgs of fat till now.. Was near to my target.
So after 1 month of my ketone diet.  I started my weaning off phase.. Which was high carb high protein, and a clean diet program. Was not having any sweets or refined sugar and trying to avoid carbs at least 5 hours before I sleep…
So I have lost a total of 7 kgs By now.. But my muscle mass was same. , I thought to share this plan with all my trainees and followers,  though not every body is same.. But the protocols if implied in a systematic manner can give desired results.. So have to be patient and dedicated towards your goals. You will definitely achieve that…
I am also sharing my before and after pics with dates mentioned. In case of more detailed plans and workout schedules, can contact me.. Always there to help my followers and trainees…


Published by s2fitt

Fitness professional, online personal trainer and nutritionist

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