10d • Daily Journal 📓
60-Day Fat Loss Challenge — Day 22/60 Completed
Day 22/60 | Fat Loss Challenge 🔥
Monday, June 29, 2026
Aaj protein ko theek se pura kiya 💪 --- do protein scoop, boneless chicken aur beef qeema-soya ne mil kar target hit karwa diya, wo bhi fat low rakh kar. Gym mein garmi + light nahi thi, phir bhi Chest + Triceps poora kiya.
Calorie deficit ✅ | protein ✅ | gym ✅ | cardio ❌ | bottle skip ✅
🏋️ Gym: ✅ Chest + Triceps (gym garmi + no electricity mein bhi kar liya)
🏃 Cardio: ❌ --- yahi ek weak spot reh gaya
🍽️ Aaj ki diet:
• Morning shake: 120g mango + 120g low-fat cow milk + 400g water + ½ scoop protein (~12.5g) 🥭
• Post-gym: 1 scoop vanilla protein (25g)
• Meal 1: 6 eggs (2 yolk) bhujji + 35g white oats (paani mein) + thode mix seeds
• Meal 2: 65g raw rice + 150g boneless chicken + salad + thoda yogurt 🍗
• Dinner: 1 bari katori dry beef qeema + soya beans (khushk salan-style, minor oil)
• Night: 1 chota poora mango
• Bottle? Nahi
📊 Macros:
- ~1,690 kcal (target se ~140 neeche, maintenance se bi neeche = solid deficit)
- Protein: ~162g 🎯 (target 140–160 ke andar/upar --- gap band)
- Carbs: ~145g
- Fats: ~48g (low rakha)
⚖️ Weight: 73.3 kg --- start 76.5 se −3.2 kg 📉
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60-Day Fat Loss Challenge — Day 22/60 Completed
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