Aggressive diet

My Current Situation and Aggressive Fat-Loss Goal

I recently completed a 5-day water fast, which I broke yesterday after experiencing muscle cramps and becoming concerned about potential health risks. The experience made me realise that prolonged water fasting may not be the safest or most sustainable approach for me. I also felt that the risks had been overemphasised in some of the advice I received, so I want to move forward with a more balanced, evidence-based approach rather than taking unnecessary risks or relying on fear-based advice.

I am now planning to transition to an aggressive calorie-deficit diet while prioritising protein intake and preserving as much muscle mass as possible.

My Current Statistics

- Age: 27 years

- Sex: Male

- Height: 185 cm

- Current weight: 96 kg

- Occupation: Desk job with predominantly sedentary activity

- Current phase: New to gym 4-6 days a week strength training

My Proposed Diet Plan

I am considering consuming approximately 1,000–1,300 calories per day, with a target of 140 grams of protein daily.

I am particularly interested in a high-protein diet built around foods such as chicken, eggs, dal, curd, vegetables and other inexpensive sources of protein and fibre.

My Weight-Loss Target

My goal is to lose approximately 20–30 pounds (9.1–13.6 kg) over the next 4–5 weeks

Please be direct and realistic. I do not want an unnecessarily cautious response that dismisses every aggressive approach, but I also do not want an extreme plan that compromises my health or causes avoidable muscle loss. Help me identify the most effective approach that balances rapid fat loss, muscle retention and safety.

If anyone was able to do the same please help me

submitted by /u/Eat-my-short5
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/1xevbts/aggressive_diet/