ALL IN ONE

CHEAT CODES
MY CHEAT CODE FOR FATLOSS: ( I LOST AROUND 40 KGS

WITH THIS CHEST CODE)

1st CODE: HAVE PATIENCE.

If you are willing to loss fat please do not drop your calories

drastically

see losing fat and building muscles takes time .Give yourself time

limit of 6 -8 months to loss fat it is a slow process it take time.

2nd CODE: DO NOT DROP YOUR CALORIES DRASTICALLY.

By droping your calories too much you will gain more fat rather

than losing any , as your body is not habitual to less calories it will

conserve whatever you will eat to fat immediately.

3rd CODE: DROP YOU CALORIES WITH A DIFFERENCE OF

(150-200) only.*****

For example : Your maintenance calories is 2500 in start of fatloss

you will drop approx 200 calorie i.e. you will eat 2300 calories for
next 14 days ,in this period you will note your weight daily and

make a chart after 2 week your body will be habitual to 2300 and

will not loss weight anymore , after these 14 days you will drop

calories to 2100 for another 14 days ,you can continue this

process till 1600 calories and you are good to go.

4th CODE- 12K-15K STEPS DAILY

This is most important for fatloss you don't have to run you can

just loss your weight by brisk walking 12k -15k steps daily

Hope you will find these code helpful , if you have more doubts

you can ask now

Also remember that you are doing great work it takes time but

yeah it will happen just trust in process , i trust in you ,STAY

STRONG KINGS

LOSING FAT AND

BUILDING MUSCLES
Losing fat and building muscle simultaneously, often referred to as

body recomposition, can be achieved through a combination of diet,

exercise, and lifestyle changes. Here are some key strategies:

TIPS
1. Nutrition

 Calorie Intake: To lose fat, you need to be in a slight

calorie deficit. However, it's important not to cut too

many calories as this can hinder muscle growth. Start by

cutting 200 calories from your maintenance calories

 Protein: Ensure you're consuming enough protein to

support muscle repair and growth. Aim for around 0.7 to

1 gram of protein per pound of body weight.

 Balanced Diet: Include healthy fats, complex

carbohydrates, and plenty of vegetables. Carbohydrates

are important for fueling workouts and recovery.

 Meal Timing: Spread your protein intake throughout the

day to maintain a positive muscle protein balance.

2. Strength Training

 Progressive Overload: Gradually increase the weight or

resistance you use in your workouts to continually

challenge your muscles.

 Compound Movements: Focus on exercises that work

multiple muscle groups, such as squats, deadlifts, bench

presses, and pull-ups.

 Frequency: Train each muscle group at least twice a

week to maximize muscle growth.

3. Cardio

 Moderation: Too much cardio can hinder muscle growth.

Include moderate amounts of high-intensity interval

training (HIIT) or steady-state cardio to help burn fat

without sacrificing muscle.

 Timing: Consider performing cardio on separate days

from your strength training or after your weightlifting

sessions.

4. Recovery
  Sleep: Aim for 7-9 hours of sleep per night to support

muscle recovery and overall health.

 Rest Days: Allow your body time to recover with rest

days or lighter activity days.

5. Consistency and Patience

 Track Progress: Keep track of your workouts, nutrition,

and body measurements to monitor your progress.

 Patience: Body recomposition is a gradual process.

Stay consistent with your training and nutrition.

6. Supplements (Optional)

 Protein Powder: Helps meet your protein needs if you

have trouble getting enough from food.

 Creatine: Can enhance strength and muscle mass

gains.

 Branched-Chain Amino Acids (BCAAs): May help

reduce muscle soreness and support muscle growth.

 Sample Workout Plan
FOR BEGINNERS ONLY
Day 1: Upper Body

 Bench Press: 4 sets of 8-12 reps

 Pull-Ups: 4 sets of 8-12 reps

 Shoulder Press: 3 sets of 10-15 reps

 Bent-Over Rows: 3 sets of 10-15 reps

 Bicep Curls: 3 sets of 12-15 reps

 Tricep Dips: 3 sets of 12-15 reps

Day 2: Lower Body

 Squats: 4 sets of 8-12 reps

 Deadlifts: 4 sets of 8-12 reps

 Leg Press: 3 sets of 10-15 reps

 Lunges: 3 sets of 12-15 reps

 Calf Raises: 3 sets of 15-20 reps

Day 3: Rest or Light Cardio

Day 4: Upper Body (Different Exercises)

  Incline Dumbbell Press: 4 sets of 8-12 reps

 Lat Pulldowns: 4 sets of 8-12 reps

 Lateral Raises: 3 sets of 10-15 reps

 T-Bar Rows: 3 sets of 10-15 reps

 Hammer Curls: 3 sets of 12-15 reps

 Skull Crushers: 3 sets of 12-15 reps

Day 5: Lower Body (Different Exercises)

 Front Squats: 4 sets of 8-12 reps

 Romanian Deadlifts: 4 sets of 8-12 reps

 Bulgarian Split Squats: 3 sets of 10-15 reps

 Hamstring Curls: 3 sets of 12-15 reps

 Seated Calf Raises: 3 sets of 15-20 reps

Day 6: Rest or Light Cardio

Day 7: Active Recovery

Incorporate flexibility exercises, stretching, or light activities like

yoga or walking.

By following these guidelines, you can effectively lose fat and build

muscle over time.

 BELLY FAT AND LOVE
HANDLES

TIPS
Losing belly fat and love handles requires a combination of diet, exercise, and
lifestyle changes. Here are some effective strategies to help you achieve your goals:

1. Dietary Changes

 Eat a Balanced Diet: Focus on whole foods like fruits, vegetables, lean proteins,
whole grains, and healthy fats. Avoid processed foods, sugary drinks, and
excessive refined carbs.
 Caloric Deficit: To lose fat, you need to consume fewer calories than you burn.
Track your calorie intake to ensure you’re in a caloric deficit.
 High Protein Intake: Protein helps with satiety and muscle preservation during
weight loss. Include lean meats, fish, eggs, dairy, legumes, and nuts in your diet.
 Reduce Sugar and Refined Carbs: Limit consumption of sweets, sugary
beverages, and white bread. Opt for complex carbs like oats, brown rice, and
quinoa.

2. Exercise

 Cardiovascular Exercise: Engage in regular aerobic activities such as running,

cycling, swimming, or brisk walking. Aim for at least 150 minutes of
moderate-intensity or 75 minutes of high-intensity cardio per week.
 Strength Training: Building muscle helps boost metabolism and burn more
calories. Include weightlifting or bodyweight exercises like squats, lunges,
push-ups, and planks at least 2-3 times a week.
 Core Exercises: While spot reduction is not possible, strengthening your core
can improve muscle tone in the abdominal area. Incorporate exercises like planks,
Russian twists, bicycle crunches, and leg raises.

3. Lifestyle Changes
  Sleep: Ensure you get 7-9 hours of quality sleep per night. Poor sleep can affect
hunger hormones and increase cravings for unhealthy foods.
 Stress Management: Chronic stress can lead to weight gain and fat retention.
Practice stress-reducing activities such as yoga, meditation, deep breathing, or
hobbies you enjoy.
 Hydration: Drink plenty of water throughout the day. Sometimes thirst is
mistaken for hunger, leading to overeating.

4. Consistency and Patience

 Set Realistic Goals: Aim for a gradual weight loss of 1-2 pounds per week.
Rapid weight loss can lead to muscle loss and other health issues.
 Track Progress: Monitor your food intake, exercise, and weight changes. Adjust
your plan as needed based on your progress.
 Stay Motivated: Keep yourself motivated with short-term goals, rewards, and
support from friends, family, or online communities.

5. Healthy Eating Habits

 Eat More Fiber: High-fiber foods can help you feel full longer and reduce overall
calorie intake. Include plenty of fruits, vegetables, legumes, and whole grains in
your diet.
 Avoid Liquid Calories: Sugary drinks, including soda, juice, and alcohol, can
add up quickly. Stick to water, herbal teas, and other low-calorie beverages.
 Mindful Eating: Pay attention to your hunger and fullness cues. Eat slowly and
savor your food to avoid overeating.
 Portion Control: Be mindful of portion sizes, even when eating healthy foods.
Use smaller plates and bowls to help control portions.

6. Specific Exercises

 High-Intensity Interval Training (HIIT): HIIT workouts can be very effective for
burning fat. These involve short bursts of intense exercise followed by periods of
rest or lower-intensity exercise.
 Compound Movements: Exercises that work multiple muscle groups
simultaneously, like deadlifts, bench presses, and pull-ups, can help you burn
more calories.
 Abdominal Workouts: While you can’t spot reduce fat, targeted exercises can
strengthen the muscles in the area. Add variations like mountain climbers,
hanging leg raises, and oblique twists.
7. Supplements and Nutrition

 Probiotics: Some studies suggest that probiotics can help with weight loss and
fat reduction by improving gut health.
 Green Tea Extract: This supplement can boost metabolism and increase fat
burning, especially during exercise.
 Omega-3 Fatty Acids: Found in fish oil supplements, these can help reduce
inflammation and may aid in weight loss.

8. Behavioral Strategies

 Set SMART Goals: Specific, Measurable, Achievable, Relevant, and Time-bound

goals can help you stay focused and motivated.
 Keep a Food Diary: Writing down what you eat can help you become more
aware of your eating habits and identify areas for improvement.
 Plan and Prepare Meals: Planning your meals in advance and preparing healthy
snacks can prevent unhealthy eating when you’re busy or on the go.
 Accountability Partner: Having a workout buddy or someone to share your
progress with can provide support and motivation.

9. Technology and Gadgets

 Fitness Trackers: Devices like smartwatches can help you monitor your activity
levels, heart rate, and calories burned.
 Health Apps: Use apps to track your food intake, exercise routines, and progress.
Many apps offer personalized plans and tips.
 Wearable Resistance Bands: These can add extra resistance to your daily
movements, increasing calorie burn without a formal workout.

11. Long-Term Lifestyle Changes

 Build Sustainable Habits: Focus on making changes that you can maintain
long-term, rather than quick fixes.
 Celebrate Non-Scale Victories: Recognize and celebrate improvements in
energy levels, mood, fitness, and other aspects of health, not just weight loss.
 Adjust and Adapt: Be willing to adjust your plan as needed based on your
progress and any changes in your life.

Incorporating these additional strategies can help you create a comprehensive and
sustainable approach to losing belly fat and love handles. Remember, consistency and
patience are essential for achieving lasting results.
 EXERCISE
Cardio Exercises

1. Running or Jogging: Great for burning calories and reducing overall body fat.
2. Cycling: Effective for cardiovascular fitness and lower body strength.
3. Swimming: Full-body workout that’s easy on the joints.
4. Jump Rope: High-intensity cardio that can be done almost anywhere.
5. Rowing: Excellent for burning calories and engaging multiple muscle groups.

Strength Training Exercises

1. Deadlifts: Target the entire posterior chain, including the lower back and core.
2. Squats: Compound movement that engages the core along with the legs.
 3. Lunges: Work the lower body and core for stability.
4. Overhead Press: Strengthens the shoulders and engages the core for balance.
5. Pull-Ups: Great for upper body strength and core stability.

Core-Specific Exercises

1. Planks: Standard, side, and reverse planks to engage the entire core.
2. Russian Twists: Work the obliques by rotating the torso.
3. Bicycle Crunches: Combine abdominal and oblique engagement.
4. Leg Raises: Target the lower abs and hip flexors.
5. Mountain Climbers: Combine cardio and core work.
6. Hanging Leg Raises: Advanced move for lower abs and hip flexors.
7. V-Ups: Engage the upper and lower abs simultaneously.
8. Flutter Kicks: Target the lower abs with a continuous motion.
9. Oblique Crunches: Focus specifically on the sides of the abdomen.
10. Windshield Wipers: Lie on your back with legs extended upwards and move
them side to side.

High-Intensity Interval Training (HIIT)

1. Burpees: Full-body exercise that includes a jump, squat, and push-up.

2. Box Jumps: Plyometric exercise to boost cardiovascular fitness and leg
strength.
3. Sprints: Short bursts of high-intensity running.
4. Kettlebell Swings: Combine strength and cardio with explosive movements.

GET ABS & Fatloss Diet plan

Breakfast

1. Option 1:
1. Oats Upma: Made with rolled oats, mixed vegetables (carrots, peas,
beans), and spices.
2. Side: A small bowl of yogurt.
2. Option 2:

1. Vegetable Poha: Made with flattened rice, onions, tomatoes, peas, and
mustard seeds.
2. Side: A glass of buttermilk.
Mid-Morning Snack

1. Option 1:

1. A handful of almonds or walnuts.

2. A piece of fruit (apple, orange, or pear).

2. Option 2:

1. A small bowl of mixed fruit salad.

Lunch

1. Option 1:

1. Grilled Chicken or Paneer Salad: With mixed greens, cucumbers,

tomatoes, and a light lemon dressing.
2. Whole Wheat Roti: 1-2 pieces.
3. Dal: A small bowl of lentil soup.

2. Option 2:

1. Brown Rice: A small serving.

2. Mixed Vegetable Curry: Made with a variety of vegetables like bell
peppers, carrots, and beans.
3. Raita: Cucumber or boondi raita.

Afternoon Snack

1. Option 1:

1. Roasted chickpeas or makhana (fox nuts).

2. A cup of green tea.

2. Option 2:

1. A small bowl of sprouts chaat with lemon and spices.

Dinner

1. Option 1:
 1. Grilled Fish or Tofu: Marinated with Indian spices.
2. Quinoa: A small serving.
3. Steamed Vegetables: Broccoli, carrots, and beans.

2. Option 2:

1. Mixed Vegetable Stir-Fry: Made with minimal oil and lots of colorful
veggies.
2. Whole Wheat Roti: 1-2 pieces.
3. Moong Dal: A small bowl.

Evening Snack (If Needed)

1. Option 1:

1. A small bowl of low-fat yogurt with a few berries.

2. Option 2:

1. A glass of warm milk with a pinch of turmeric.

Hydration

 Drink plenty of water throughout the day. Aim for at least 8-10 glasses.
 Include herbal teas, coconut water, and fresh lime water to stay hydrated.

Notes

 Portion Control: Be mindful of portion sizes to ensure you’re in a caloric deficit.

 Cooking Methods: Opt for grilling, steaming, boiling, and stir-frying with minimal
oil.
 Spices: Use spices like turmeric, cumin, coriander, and black pepper, which
have anti-inflammatory properties.

Tracking Progress

 Keep a food diary to track your meals and stay accountable.

 Workout routine

 Monday: Cardio (30-45 minutes) + Core Workout

 Tuesday: Strength Training (Upper Body)
 Wednesday: Cardio (30-45 minutes) + Core
Workout
 Thursday: Strength Training (Lower Body)
 Friday: HIIT (20-30 minutes) + Core Workout
 Saturday: Strength Training (Full Body)
 Sunday: Rest or light activity (e.g., walking or
yoga)
 Lifestyle changes
 Sleep: Ensure you get 7-9 hours of quality sleep
per night. Poor sleep can negatively affect
metabolism and increase fat storage.
 Stress Management: Practice stress-reducing
techniques like meditation, yoga, or
deep-breathing exercises. High stress can lead to
weight gain, especially around the belly.
 Consistency and Patience: Stay consistent with
your diet and exercise routine. Results take time,
and everyone’s body responds differently.

MY DIET PLAN FOR FAT

 LOSS
DIET CHART
Here's an updated high-calorie vegetarian Indian diet plan with eggs and

chicken breast tailored for fat loss:

Breakfast

 Masala Omelette: 2 eggs with finely chopped onions,

tomatoes, green chilies, and coriander, cooked in a

teaspoon of ghee.

 Whole Wheat Toast: 2 slice

 Chai: 1 cup with minimal sugar and milk.

Mid-Morning Snack

 Yogurt with Honey and Nuts: 1 cup of yogurt topped with

a teaspoon of honey and a handful of mixed nuts (almonds,

walnuts, pistachios).

Lunch

 Grilled Chicken Breast: Marinated with spices (turmeric,

cumin, coriander, and lemon juice) and grilled.

 Chana Dal: Cooked with spinach, tomatoes, and spices.

  Brown Rice : 1/2 cup.

 Mixed Vegetable Salad: Cucumbers, tomatoes, carrots,

and onions with a lemon and black salt dressing.

 Milk: 1 glass

Afternoon Snack

 Fruit Chaat: A mix of seasonal fruits like apples,

pomegranates, and papaya with a sprinkle of chaat masala

and lemon juice.

Dinner

 Palak Paneer: Homemade paneer cooked in a spinach

gravy with garlic, ginger, and spices.

 Whole Wheat Roti: 2 small roti.

 Kachumber Salad: Finely chopped onions, tomatoes,

cucumbers, and green chilies with lemon juice and salt.

 Grilled Chicken Breast: Another small portion if needed to

meet protein goals.

Evening Snack

 Protein Smoothie: Blend 1 cup of almond milk, 1 banana, a

scoop of protein powder, and a handful of spinach.

Tips for Fat Loss:

1. Caloric Deficit: Ensure you consume fewer calories than

you burn. Calculate your Total Daily Energy Expenditure

(TDEE) and plan your meals to be slightly below this value.

2. Protein Intake: High protein intake helps in preserving

muscle mass during weight loss. Aim for about 0.8-1 gram of

protein per pound of body weight.

3. Fiber-Rich Foods: Include plenty of vegetables, fruits, and

whole grains to keep you full longer and support digestive

health.

4. Healthy Fats: Include sources of healthy fats like avocado,

nuts, seeds, and olive oil to support overall health.

5. Hydration: Drink plenty of water throughout the day.

6. Exercise: Combine your diet with regular physical activity,

focusing on both cardio and strength training.

Total Daily Nutrient Breakdown

 Calories: ~2330 kcal

 Protein: ~151.5g

 Carbohydrates: ~261g

 Fat: ~68g
 Detailed Breakdown by Meal
Breakfast

 Masala Omelette

o Calories: 180 kcal

o Protein: 12g

o Carbs: 6g

o Fat: 13g

 Whole Wheat Toat

o Calories: 120 kcal

o Protein: 3g

o Carbs: 20g

o Fat: 5g

 Chai

o Calories: 60 kcal

o Protein: 2g

o Carbs: 10g

o Fat: 2g

Mid-Morning Snack
  Yogurt with Honey and Nuts

o Calories: 200 kcal

o Protein: 10g

o Carbs: 20g

o Fat: 10g

Lunch

 Grilled Chicken Breast

o Calories: 200 kcal

o Protein: 35g

o Carbs: 0g

o Fat: 5g

 Chana Dal

o Calories: 150 kcal

o Protein: 10g

o Carbs: 25g

o Fat: 2g

 Brown Rice

o Calories: 110 kcal

o Protein: 2.5g
 o Carbs: 22g

o Fat: 1g

 Mixed Vegetable Salad

o Calories: 50 kcal

o Protein: 1g

o Carbs: 10g

o Fat: 1g

 Milk

o Calories: 50 kcal

o Protein: 4g

o Carbs: 6g

o Fat: 1g

Afternoon Snack

 Fruit Chaat

o Calories: 150 kcal

o Protein: 2g

o Carbs: 38g

o Fat: 1g
Dinner

 Palak Paneer

o Calories: 250 kcal

o Protein: 15g

o Carbs: 10g

o Fat: 18g

 Whole Wheat Roti

o Calories: 150 kcal

o Protein: 4g

o Carbs: 30g

o Fat: 2g

 Kachumber Salad

o Calories: 50 kcal

o Protein: 1g

o Carbs: 10g
 o Fat: 0g

 Grilled Chicken Breast (additional)

o Calories: 150 kcal

o Protein: 25g

o Carbs: 0g

o Fat: 3g

Evening Snack

 Protein Smoothie

o Calories: 250 kcal

o Protein: 25g

o Carbs: 30g

o Fat: 4g