📖 About This Step
A realistic 90-day plan for Indian men and women to lose 6-9kg of fat while gaining strength. Diet is built around dal, paneer, curd, and rice — not chicken breast and oats. Workouts assume 4 days/week at a basic gym.
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Tasks (6)
6 tasks total
1
Get baseline metrics + photos
Weigh in morning empty stomach. Measure waist, hips, chest. Take front/side/back photos. You will reference these in week 4 and 12.
2
Set up daily Indian diet template
Hit protein target (1.2g/kg). Sample day: 3 eggs + paneer paratha breakfast, dal + 2 chapati + curd lunch, fruit snack, rajma + rice dinner. Track for 1 week.
3
Start 4-day strength training
Push/pull/legs/full body split. Compound lifts first: squat, deadlift, bench press, row, overhead press. 4 sets x 6-8 reps, progressive overload weekly.
4
Add 8000 steps daily
NEAT (non-exercise activity) matters more than cardio for fat loss. Walk before breakfast or after dinner. No need for separate cardio sessions if you hit step count.
5
Mid-program review at day 45
Recheck weight + measurements + photos. If down 3-5kg, continue. If stalled, drop 200 calories from diet. If down more than 5kg, eat 200 more — you're losing muscle.
6
Final review + maintenance plan
At day 90, recheck everything. Shift to maintenance: eat at TDEE, train 3x/week, walk 6000 steps daily. Plan a deload week before next cycle.
📅 Daily Plan View
Day 1
Task 1
Get baseline metrics + photos
Days 1-7
Task 2
Set up daily Indian diet template
Weeks 1-12
Task 3
Start 4-day strength training
Daily
Task 4
Add 8000 steps daily
Day 45
Task 5
Mid-program review at day 45
Day 90
Task 6
Final review + maintenance plan
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