60-Day Fat Loss Challenge — Day 23/60 Completed

Day 23/60 | Fat Loss Challenge 🔥

Tuesday, June 30, 2026

Aaj gym to kar li, but diet side pe do galtiyan hui --- protein bohat kam reh gaya aur calories itni gir gayin ke lifting day pe ye theek nahi. Honest reporting: ye ek weak day tha, aur isi se agla plan clear hai.

Calorie deficit ✅ (bohat zyada --- lifting day pe over-aggressive) | Protein Low | Gym ✅ | Cardio ❌ | Bottle skip ✅

🏋️ Gym: ✅ Back + Biceps (gym garmi + no electricity mein bhi kiya)

🏃 Cardio: ❌

🍽️ Aaj ki diet:

• Post-gym: 35g white oats (paani mein boiled) + mix seeds 🌻 (koi scoop nahi --- yahi pehli galti)

• Meal 2 (office): 50–60g raw rice + 150g boneless chicken + 1 plate salad 🍗

• Dinner: ½ katori dry beef qeema + soya beans (khushk salan) + ½ chakki-atta roti

• Night: ~Almost 2 mango (1 big size + mama juice bana rahi thi to extra slice kha liye) 🥭

• Bottle? Nahi

📊 Macros:

- ~1,150 kcal (target se ~680 neeche --- lifting day pe itna deficit zyada hai)

- Protein: ~80g ❌ (~60–80g short --- din ka sabse bara issue)

- Carbs: ~145g (rice + roti + ~ 2 mangoes)

- Fats: ~24g

⚖️ Weight: 73 kg --- start 76.5 se −3 kg 📉

⚡ Aaj ka sabaq: Lifting day pe NA scoop skip karo, NA egg meal. Aaj ek hi chicken serving poori protein utha nahi saki, aur raat 2 mango ne carbs to diye par protein zero. Heavy lift + bohat low protein + bara deficit = muscle risk. Kal se: post-gym scoop + eggs wapas non-negotiable. 🔁

🎯 76.5kg → 70kg | sirf 3 kg baqi | Goal: 28 July 🚀

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60-Day Fat Loss Challenge — Day 23/60 Completed