J.Square's Journal, 10 Aug 20

Kaise kiya madam 

madam nahi, sir hum 

my RDI is around 2500. I kept a calorie consumption of around 1500-1800. I also worked out 5 days a week (weight lifting, hiit, cardio alternated). 

Also its not only about calories. Eat a protein rich diet reducing carbs as low as you can. Have a tablespoon of ground flax seeds in water first thing in the morning. 

Good I completed walking 180km in last 1 month reduced 100from 103.food reduced around 20,percentage. What diet u r following pls guide thanks  

cnucheedalla - great job! 

hey! can u please tell me about ur exercise routine? 

I donot follow a strict diet plan. But i try to include carbs,protein,fats in the ratio 4:3:3 in my meals. Avoid rice, potato and all starchy foods. Have wheat chappathis but just 1 per meal. Include Eggs, chicken, soyabeans, peanut butter, cottage cheese in meals. whatever you are having, just search its calories and maconutrients in fatsecret or google and plan accordingly to fit within 400 calories and maintain 4:3:3 ratio. 

dikshatiwari 1. I do HIIT with weights atleast 2 times a week. It burns like hell! Its 6 exercises of 12 reps repeated 3 rounds with a break of 30 seconds after completing a round. start with small weights increase them as you progress, increase the number of rounds and reps as you progress, decrease the time of rest as you progress. Rest of the days I do weight lifting exercises for upper body, running, walking and a day for rest. 

I do intermittent fasting...I drink a extra large glass of shake and in dinner I consume a bowl of chane and a cucumber!!! 

and daily at 6:30 to 8 pm I do exercise...squats 4 sets 10 reps...jumping 200...crunches 4 sets 15 reps...russian twist 2 sets 20reps...glute bridge 

and a little more...so can you tell me...am I consuming calories more or less according to my workout 

keep it up ! 

@shôtô what is your RDI and your daily calorie consumption? 

@shôtô I am not a fan of fasting, you may lose weight, but it reduces your metabolism and maybe even immunity. In this covid time, please take care of that. 

Thank you swastipandey 

Can you share ur routine diet plz 

What’s called HIIT 

its High Intensity Interval Training 

keep it up good work...