Fat Loss Plan: 25% ➜ 15% Body Fat
Personal Stats
- Weight: 97 kg
- Body Fat: 25%
- Height: 6 feet
- Target Fat %: 15%
- Target Weight: ≈ 85.6 kg
- Fat to Lose: ~11.5 kg
Daily Calorie & Macronutrient Target
- Calories: 2200–2300 kcal
- Protein: 200g
- Carbs: 120–150g
- Fats: 60–70g
Daily Meal Plan
- Meal 1 (8 AM): 5 egg whites + 2 eggs, 50g oats, 1 tbsp peanut butter, green tea
- Meal 2 (12 PM): 150g chicken/fish, 100g sweet potato, salad
- Meal 3 (3 PM): 1 scoop whey, 150g rice or 2 chapati, 150g lean meat
- Meal 4 (7 PM): 150g fish/tofu, steamed veggies, 1 boiled egg, green tea
Gym Routine (6 Days Split)
- Day 1 – Push: Bench, Shoulder Press, Incline DB, Lateral Raises, Triceps
- Day 2 – Pull: Deadlift, Lat Pulldown, Row, Barbell Curl, Hammer Curl
- Day 3 – Legs: Squats, Leg Press, RDLs, Lunges, Calf Raises
- Day 4 – Core/HIIT: Planks, Twists, Leg Raise, 20-min HIIT
- Day 5 – Push
- Day 6 – Pull + Light Legs
- Day 7 – Rest (Friday)