Eat 2150 on lifting days, 1950 on rest days. 160 g protein, no exceptions. Lift 3×, cardio 1×, 9,000 steps. Take a clean morning weight and log it.
Start
83.0 kg
13 Sep
Latest
—
not logged
Plan says
83.0
week 0
To go
9.5
kg to 72
The three that matter
Visceral fat 11.0 → 8 Fat around the organs. Drives risk more than weight does.
HOMA-IR 2.3 → under 2.0 Early insulin resistance. Fat loss is the direct fix.
Waist 36" → 34" Best home proxy for visceral fat. Measure at the navel.
Why this plan
You gained 3.3 kg of fat since December, and about half the June–September jump was real muscle regain. Thyroid, liver, kidneys and iron are all clean, so nothing is blocking fat loss. LDL 139 and non-HDL 153 are above target, and with borderline Lp(a) they matter more for you than average. Fix the diet and everything else follows.
Action plan
TDEE ~2600. Protein fixed, carbs are the lever.
Protein
Carbs
Fat
Protein at every meal — eggs, curd, dal, paneer, chicken, whey. Cut the rice and roti, never the dal or paneer. One meal out per week, counted.
Training
Lift 3× weekly, heavy, loads unchanged. Main muscle-retention lever.
Cardio 1×, 30–40 min easy.
9,000 steps daily. Beats a second cardio session.
7 hours sleep. Short sleep raises hunger at the same calories.
If fatigued, cut sets — never the weight on the bar.
Medical follow-up
Vitamin D 21.4 — insufficient. Ask about a correction dose, recheck at 12 weeks.
Next panel: fasting lipids, ApoB, hsCRP, fasting insulin, HbA1c, Vit D, B12, homocysteine, total and free testosterone.
Milestones
Where you land
9 Dec · Engagement75.5–76 kg · 18.5–19% · 34"
3 Feb · Wedding72–72.5 kg · 15–16% · 32–33"
Steady state after73–75 kg · 16–18%
At the wedding: flat stomach, defined upper abs, obliques, clearly athletic. A visible six-pack needs 12–14% — that is a separate block after February.
Log a measurement
Weight alone gives you a verdict. Add scan or blood values for a full comparison.
Reads the numbers in for you. You check them before anything saves.
Saved on this device
Nothing logged yet.
Data
Five scans from Oct 2025, two blood panels, plus anything you log.