Fat Loss & Muscle Retention Plan (3-Months) 

🔥 Strength Training (4-5x/week):

• Focus: Progressive overload & compound lifts.
• Example Split:
  • 🦵 Lower Body: Squats, Deadlifts, Lunges
  • 💪 Upper Body (Push): Bench Press, Shoulder Press
  • 🍑 Glutes & Hamstrings: Hip Thrusts, Split Squats
  • 🏋️ Upper Body (Pull): Rows, Lat Pulldown

🔥 Cardio (3-4x/week):

• HIIT (20-30 mins): Sprint intervals, battle ropes
• LISS (40-50 mins): Incline walking, cycling

🥗 Nutrition:

• Calories: 10-20% deficit (Example: ~1,800-1,900 kcal)
• Protein: 1.6-2.2g/kg BW (Chicken, Fish, Greek Yogurt)
• Fats: 20-30% (Avocado, Nuts, Olive Oil)
• Carbs: Energy source (Oats, Rice, Fruits)

💤 Recovery & Lifestyle:

• Rest Days: 1-2x/week (Active recovery encouraged)
• Hydration: 3-4L/day + electrolytes
• Sleep: 7-9 hours (crucial for muscle retention)

📊 Tracking Progress:

• Check-in Every 2 Weeks:
  ✅ Body weight trends
  ✅ Measurements & photos
  ✅ Strength performance

🔄 Adjust If Stalled:

• Reduce 100-200 kcal OR increase movement (10K+ steps/day)

💡 Success Tips: Stay consistent, trust the process, and enjoy the journey! 💪🚀 Read More...