24-week program · weekdays fit a 30-min break · weekends carry the distance

Diet

ProgramWeek — of 24

Weight83 → 75 kg

The numbers

Daily target

Maintenance ≈ 2,350–2,450 kcal (42 yo, 83 kg, desk job + this training). A ~500 kcal deficit ≈ 0.4–0.5 kg/week — 75 kg lands around week 20–24.

Protein

~1.6 g/kg. Non-negotiable — protects muscle in a deficit and kills night cravings.

Carbs · Fats

Carbs mostly around workouts; fats via measured oil — 3 tsp/day total.

Oil budget: 3 tsp/day. Measure into a katori each morning; when it's gone, it's gone. This alone is often 200–300 kcal/day saved.
Protein at every meal — dal alone doesn't count; pair with chicken, eggs, dahi, paneer or sprouts. Chicken breast/thigh (grilled, tandoori, or home curry with measured oil) is your best protein-per-calorie option — lean on it 4–5 dinners a week.
Rice or roti per meal, not both. Sabzi and salad fill the plate first.
Long-run days (Saturdays): add 1 roti or 1 katori rice at lunch. Earned fuel, not a leak.
One relaxed family meal out per week — eat normally, skip sugary drinks, next meal back on plan. No compensating, no guilt spiral.
Fried snacks and sweets: budgeted, not banned — one small serve, twice a week, before 6 pm.
Whey is not part of the base plan. It stays a break-glass option only: if a day's protein clearly fell short, one scoop in milk covers it — otherwise it stays in the cupboard.

The home page shows which menu is "today's". They rotate daily; all ~1,850 kcal, 130 g+ protein. No makhana, no chai/coffee, no haldi doodh anywhere.

The ~11 pm snack is scheduled, not resisted. Pick from: chaas + 30 g roasted chana · 50 g paneer cubes with chaat masala · 150 g hung curd/Greek yogurt with jeera and salt · 2 boiled eggs · warm milk with cinnamon · a small sprouts chaat. Portion into a bowl, never from the packet.
40 g+ protein at dinner is the strongest anti-craving lever. Strong cravings = check what dinner was.
Close-the-kitchen ritual: snack → brush teeth → water bottle to the desk. After that: warm water / jeera water first, then the 10-minute rule.
Nothing snackable in the study room. At 12:30 am, distance beats discipline.
Post-midnight "hunger" is usually fatigue — you're 2+ hours past the snack and close to your 1:30 sign-off. Warm water, dim lights, wrap up.