How I lost 25lbs! Here’s my meal plan, recipes, progress pics, and workout routine.

Progress Pic: https://i.imgur.com/lTk1dI1.png

A year ago I gained 25 pounds in a short amount of time. I’m normally active and eat semi-healthy, but I had started a new sedentary job and slid into a lazy diet. I had my wakeup call when I couldn’t fit into my jeans, and decided to do something about it.

I joined r/cico and r/loseit on reddit, and was active here on MyFitnessPal. I created a workout plan. I set the MFP goal to “lose 1 lb a week.” It told me my TDEE was 2,400, so I ate 1,900 calories a day. I started out at 200 lbs, 5’10”. My goal weight was 175.

Scale Data:
I weighed myself once a week.
Mar 4: 200 (start)
Mar 11: 198 (-2)
Mar 18: 196 (-2)
Mar 25: 194 (-2) -- March total (-6lbs)
Apr 1: 193 (-1)
Apr 8: 192 (-1)
Apr 15: 190 (-2)
Apr 22: 189 (-1)
Apr 29: 187 (-2) -- April total (-7lbs)
May 6: 186 (-1)
May 13: 185 (-1)
May 20: 183 (-2)
May 27: 181 (-2) -- May total (-6lbs)
Jun 3: 180 (-1)
Jun 10: 178 (-2)
Jun 17: 177 (-1)
Jun 24: 175 (-1) -- June total (-6lbs)
July: maintained!

I drink over a gallon of water every day which helped minimize fluctuations, and is also a great way to reduce cravings.

**MEAL PLAN:**
I think meal-prep is the most underrated and underutilized skill to eat healthy! You won’t have to summon daily motivation to cook and eat healthy - it’s right there waiting for you, just heat it up. I make big meals on the weekends then eat it the rest of the week. I literally don’t know how I would lose weight if I didn’t do this.
These are each 100-500 calories per serving. Some go well together, like Tabbouleh and Kafta combine to 500 calories. Mix and match however you want. Many of these I double or triple what the recipe says to get more servings out of it. I’ve included links for each recipe.

Lebanese:
Fattoush - https://www.themediterraneandish.com/fattoush-salad/
Tabbouleh - https://toriavey.com/toris-kitchen/quinoa-tabbouleh-salad/
Kafta - https://feelgoodfoodie.net/recipe/beef-kafta/
Hummus - https://feelgoodfoodie.net/recipe/best-hummus/
Grape Leaves - https://feelgoodfoodie.net/recipe/lebanese-stuffed-grape-leaves/
Baba Ganoush - https://cookieandkate.com/epic-baba-ganoush-recipe/
Fatayer - https://www.maureenabood.com/lebanese-spinach-pies-or-fatayar-or-whatever/
Mujadara - https://www.maureenabood.com/mmmm-mmmm-mujadara/
Kousa - http://www.foodosopher.com/kousa-bil-laban/
Shawarma - https://www.mamaslebanesekitchen.com/poultry/chicken-shawarma-recipe-garlic/
Kibbeh Nayeh - https://www.maureenabood.com/kibbeh-nayeh-the-raw-truth/
Halloumi Fries - https://feelgoodfoodie.net/recipe/halloumi-fries/
Tahini Cookies - https://feelgoodfoodie.net/recipe/tahini-cookies/

Southern/Caribbean:
Collard Greens - https://grandbaby-cakes.com/collard-greens-recipe/
Corn Bread - https://www.africanbites.com/southern-style-corn-bread/
Shrimp & Grits - https://www.allrecipes.com/recipe/220897/mommas-shrimp-and-cheese-grits/
Elvis Pancakes - https://www.allrecipes.com/recipe/228317/elvis-pancakes/
Slaw Dogs - https://spicysouthernkitchen.com/carolina-style-slaw-dogs/
Jerk Chicken - https://www.outsideonline.com/1869721/us-ski-teams-favorite-meal
Jamaican Rice & Peas - https://www.myrecipes.com/recipe/classic-jamaican-rice-peas
Ackee & Saltfish - https://amazingackee.com/ackee-saltfish-recipe/

Snacks were Quest bars, pistachios, and [nice cream](https://chocolatecoveredkatie.com/banana-ice-cream-healthy/). These foods were all my comfort foods, but also had plenty of leafy greens and lean protein. Find what works for you!

**WORKOUT PLAN**
Day 1: Yoga 30-day playlist - https://www.youtube.com/watch?v=Clg9sxf69Xo&list=PLc0asrzrjtZLuuiyhpKYnPsxKIQYInE37
Day 2: Resistance Bands Routine - https://www.reddit.com/r/bodyweightfitness/comments/foq8ux/recommended_routine_resistance_bands_version/
Day 3: Pilates 30-day playlist - https://www.youtube.com/watch?v=h4OM8N3BBOk&list=PLKzpgYNAcbwJeFxeehGmNB6ATnSwqYf4q&index=1
Day 4: Sprints HIIT - http://sftrackandfield.com/track-workouts/

The yoga and Pilates days are active recovery. They made me sweat a bit, but they are zero impact and I didn’t feel worn out. The resistance bands allow me to workout at home, during lunch break, or at a park. Sprinting HIIT is much higher intensity, and at the track. I try to exercise every other day, so going through the 4-day plan would take about a week.

**Last Thoughts **
Grateful: I live in Austin Texas where the weather is nice year-round. There’s fitness parks and trails everywhere. Being home a lot gave me extra time to focus on meal prep. My wife supported me in this journey and would run with me.
NSV’s: I had a secondary goal of getting faster in the 400m dash, to compete in USATF Masters division. I started at 1:15, by the end I was going 1:03.
Maintenance: getting in shape sucks... but being in shape is awesome! Thanks to new muscle mass and not needing to be at a deficit anymore, I was able to increase my daily calories from 1,900 to 2,600. Workouts are much easier after doing them for months, and I take more days off. This is 100% sustainable for me.
Biggest success: I started with small daily goals and kept small daily goals all the way through. This means I never starved myself, and never exercised too hard if I was tired.

Bonus pic of both dogs - https://i.imgur.com/2umd7Lr.png

**TL;DR**
Downloaded MyFitnessPal, meal-prepped food I like, was honest counting calories, exercised, lost 25 pounds.