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  • Fat Loss Formula

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    vishnu
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    The document outlines a 4-month workout and diet plan to lose 14.4 kg, starting at 79 kg and aiming for a target weight between 63-65 kg. The plan involves 1 hour of cardio, 2 hours of strength training, and 10,000 steps walking daily, consuming 1540 calories, 160g protein, and 4 liters of water while avoiding sugar and junk food, working out 6 days a week. Progress will be monitored by weekly weigh-ins.

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    The document outlines a 4-month workout and diet plan to lose 14.4 kg, starting at 79 kg and aiming for a target weight between 63-65 kg. The plan involves 1 hour of cardio, 2 hours of strength training, and 10,000 steps walking daily, consuming 1540 calories, 160g protein, and 4 liters of water while avoiding sugar and junk food, working out 6 days a week. Progress will be monitored by weekly weigh-ins.

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    © All Rights Reserved
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    9 views1 page

    Fat Loss Formula

    Uploaded by

    vishnu
    The document outlines a 4-month workout and diet plan to lose 14.4 kg, starting at 79 kg and aiming for a target weight between 63-65 kg. The plan involves 1 hour of cardio, 2 hours of strength training, and 10,000 steps walking daily, consuming 1540 calories, 160g protein, and 4 liters of water while avoiding sugar and junk food, working out 6 days a week. Progress will be monitored by weekly weigh-ins.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Cardio – 1Hour

    Strength Training -2Hour


    Walking – 10,000 Steps
    Calories everyday = 1540
    Protein everyday = 160gm
    Workout - 6 days /week
    Water = 4 liters
    No Sugar
    No Junk

    Maintenance calorie _ 15 *176lbs = 2640


    Calorie deficit _ 2640 – 1540 = 1100
    Estimated weight loss = 0.9kg/week
    Time Given _ 4 months
    Total estimated weight loss = 4 * 0.9 * 4 = 14.4KG
    Current Weight = 79 KG
    Estimated after transformation weight = 64.6 KG
    Actual weight [63,65]

    Monitoring Process:
    1. Check weight every week

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