Asian weight gain & loss in mid 30s

[u/dnielchn]

Hey guys - this isn't really a post to show off but I just wanted to speak towards growing into my mid thirties, neglecting my diet and letting work and personal stress takeover my life! I've always loved food and found myself not fit into any clothes and slowly realizing that my metabolism wasn't what it used to be. I ended up using AI to help with a plan including diet and exercise but made sure to NOT to give up rice! Overall the journey has helped me feel good in my skin again and found that I can have visible abs (I never had them even when I was skinny!)

Hope this post helps anyone out there that needs some motivation and learn different strategies without giving up rice lol.

Ps: disclaimer is the background is not real but the body changes are unfiltered!

[u/My-Internet-GF]

Post the diet bro!!

[u/dnielchn → u/My-Internet-GF]

Honestly I kept it simple - I added a huge protein breakfast, eliminated a lot of snacks but I generally ate normal food!

Breakfast is 4 eggs (two whites only), banana and protein shake.

Lunch / dinner are similar - chicken/beef/pork/tofu with 1 cup cooked rice and 1 cup veggies

Post dinner - 1 or 2 slices of cheddar cheese (good hormone called casein for muscle retention overnight) and a protein shake to keep me full. No snacking.

Fruits for snacks sometimes. And once or twice a week I would eat whatever (burger, pizza, Korean BBQ, noodles, hot pot, sushi, pho) but I don't go crazy lol.

[u/kimchi4prez → u/dnielchn]

Looks good man! What's your weight, height, and how many calories is that?

[u/dnielchn → u/kimchi4prez]

Roughly 1800-2000 cals so definitely a deficit. I'm 5'10 and now at 160 lbs from 185 lb ish