Hello guys just implemented some of your tips and this how my diet looked today :
Spinach, raw 2 cups
Roasted poha chivda ( Made of rice fried with some potatoes and peanuts , indian breakfast )
Cottage Cheese 50gms
Soy Milk - 4ooml
Protein Powder - 1 Scoop
Lentil Curry - 1 Bowl
Indian Flat Bread ( Roti ) - 2
Brown Bread 2 Toasts
Paneer ( http://caloriecount.about.com/calories- ... se-i290496
) 60-70 gms
300 ml Milk with Half Scoop Protein
Is this okay if i am looking to drop 5-6 kgs fat in a month or shall i reduce further .
I am also taking Creatine which i will stop from 1st July so i am hoping i will loose 1-2kgs of water weight as well .