3-Month Transformation Plan

From 97kg to 77kg - Your Journey Starts Now!

Welcome to Your Transformation Journey!

Profile

31 years, Male

Height: 5'10" (178cm)

Current Weight

97

kg

Target Weight

77

kg

Duration

12

weeks

Your Personalized Plan Overview

Daily Calorie Target

1,800-2,000 calories

Creating a 700-800 calorie deficit for consistent weight loss

Weekly Weight Loss Goal

1.5-1.7 kg per week

Aggressive but achievable with dedication

Workout Schedule

6 days per week

Morning cardio + Evening strength training

Macronutrient Split

40% Protein, 30% Carbs, 30% Fat

Optimized for fat loss and muscle preservation

Important Health Notice

Losing 20kg in 3 months is an aggressive goal. Please consult with a healthcare provider before starting this program. Listen to your body and adjust intensity as needed. Stay hydrated, get adequate sleep (7-8 hours), and don't skip rest days.

Your Workout Plan

Weekly Schedule

Monday

Chest & Triceps + Cardio

Tuesday

Back & Biceps + Cardio

Wednesday

Legs + Cardio

Thursday

Shoulders & Abs + Cardio

Friday

Full Body + HIIT

Saturday

Active Recovery

Sunday

Rest Day

Workout Tips

  • Morning Cardio (6:00-7:00 AM): 30-40 minutes of moderate-intensity cardio on empty stomach
  • Evening Strength (6:00-7:30 PM): 60-90 minutes of resistance training
  • Rest Between Sets: 60-90 seconds for compound movements, 30-45 seconds for isolation
  • Progressive Overload: Increase weight by 2.5-5kg every 2 weeks when you can complete all sets
  • Form First: Perfect form is more important than heavy weight
  • Warm Up: Always do 5-10 minutes of dynamic stretching before workouts

Nutrition Plan

Daily Macronutrient Targets

Protein

180-200g

720-800 cal

Carbs

135-150g

540-600 cal

Fats

60-67g

540-600 cal

Sample Daily Meal Plan

Breakfast (7:30 AM)

~450 calories

  • 4 egg whites + 2 whole eggs (scrambled)
  • 2 slices whole wheat toast
  • 1 banana
  • Black coffee or green tea

Mid-Morning Snack (10:30 AM)

~200 calories

  • Greek yogurt (200g)
  • Handful of almonds (10-12)

Lunch (1:00 PM)

~550 calories

  • Grilled chicken breast (200g)
  • Brown rice (1 cup cooked)
  • Mixed vegetables (steamed)
  • Side salad with olive oil

Afternoon Snack (4:00 PM)

~200 calories

  • Protein shake (1 scoop whey)
  • 1 apple or orange

Dinner (8:00 PM)

~500 calories

  • Grilled fish or lean beef (200g)
  • Sweet potato (medium)
  • Broccoli and green beans
  • Mixed salad

Before Bed (10:00 PM)

~100 calories

  • Casein protein shake or cottage cheese (100g)

Nutrition Guidelines

  • Hydration: Drink 3-4 liters of water daily
  • Meal Timing: Eat every 2.5-3 hours to keep metabolism active
  • Post-Workout: Have protein + carbs within 30 minutes after evening workout
  • Cheat Meal: One cheat meal per week (Sunday lunch) - stay within 800 calories
  • Foods to Avoid: Sugary drinks, processed foods, fried foods, white bread, alcohol
  • Supplements (Optional): Whey protein, multivitamin, omega-3, creatine

Track Your Progress

Log Your Progress

Progress History

Date Weight (kg) Change (kg) Waist (cm) Chest (cm) Notes Actions
No progress data yet. Start logging your journey!

Weekly Milestones

Week 1-2: Foundation Phase

Target: 94 kg

Goals:

  • Adapt to workout routine and schedule
  • Establish meal prep habits
  • Initial water weight loss (2-3 kg)
  • Learn proper exercise form

Focus Areas:

Building consistency, understanding portion sizes, staying hydrated

Week 3-4: Adaptation Phase

Target: 91 kg

Goals:

  • Increase workout intensity
  • Body adapting to new routine
  • Consistent 1.5 kg/week loss
  • Notice improved energy levels

Focus Areas:

Progressive overload, meal timing optimization, quality sleep

Week 5-6: Momentum Phase

Target: 88 kg

Goals:

  • Visible physical changes
  • Clothes fitting looser
  • Strength improvements noticeable
  • Routine feels natural

Focus Areas:

Maintaining motivation, managing plateaus, trying new recipes

Week 7-8: Power Phase

Target: 85 kg

Goals:

  • Halfway to target weight!
  • Significant strength gains
  • Cardio endurance improved
  • Others noticing changes

Focus Areas:

Pushing through mental barriers, adjusting calories if needed

Week 9-10: Refinement Phase

Target: 82 kg

Goals:

  • Fine-tune nutrition and training
  • Body composition improving
  • Muscle definition appearing
  • Mental toughness developed

Focus Areas:

Precision in diet tracking, high-intensity training, recovery optimization

Week 11-12: Final Push

Target: 77 kg 🎯

Goals:

  • Reach target weight of 77 kg
  • Maximum effort in final weeks
  • Take progress photos
  • Plan for maintenance phase

Focus Areas:

Finishing strong, celebration planning, transition to maintenance

Motivation & Tips

Mental Game

Transformation is 80% mental. Stay consistent, trust the process, and remember why you started.

Support System

Share your goals with friends and family. Join fitness communities for accountability.

Track Visually

Take photos every 2 weeks. The scale doesn't show muscle gain or body composition changes.

Recovery Matters

Sleep 7-8 hours nightly. Your body transforms during rest, not just during workouts.