LOSE WEIGHT PLAN
THREE MONTHS FROM NOW, YOU WILL THANK YOURSELF
Introduction
Welcome to the Lose Weight Plan. This workout, diet and supplement plan is for males seeking to lose fat and gain muscle tone. This is a simple guideline which outlines what exercises to do, what to eat and supplementation to take in order to lose weight and put on lean muscle.
3 Month Plan
All plans generated by Workout Planner are intended to be followed for 3 months to see desirable results, however you will notice changes in your physique during the process of this plan; generally a little after a week.
Your Workout Plan
This workout plan is a combination of both cardio and weight lifting to deliver the most effective results. You can choose not to do cardio however burning fat will not be as fast. We have combined these two to create the best plan for losing weight. Stick to it along with the diet and supplement plan and you will notice unbelievable results in as little as 4 weeks.
Recommendations
I'f you want to lose weight fast, we recommend BPI Sports Keto Weight Loss – 75 Capsules. This supplement has helped thousands of people lose weight quickly at an affordable price.
Preface
If you're new to bodybuilding, don't get too discouraged if you can't complete the exercises at first. You're body will adapt over the next coming weeks to allow you to lift heavier weights and recover faster.
Rest Period
Rest for 60 - 90 seconds in between sets. This gives your body a "pump" and builds muscle fast. You can rest for 90 seconds after each exercise.
Note
To learn about reps, sets and weight progression please refer to this page.
Cardio
We encourage beginners to start off with 20 minutes of cardio per day before or after training. If your new to cardio, walking or easy bicycling is recommended for low impact. Once comfortable, you can switch to jogging or full cycling increasing the time to 30-45 minutes each session.
Monday - Chest & Back
Exercises |
Reps |
Sets |
Exercise Demo |
Target Body Part |
|---|---|---|---|---|
Chin Ups |
To failure |
2 |
Back/Multiple |
|
8 - 12 |
2 |
Chest |
||
Standing Military Press |
15 |
2 |
Chest |
|
Cable Tricep Pushdown |
12 |
3 |
Back |
|
Dumbbell Rows |
15 |
3 |
Back/Shoulders |
Tuesday - Rest Day
Wednesday - Arms & Legs
Exercises |
Reps |
Sets |
Exercise Demo |
Target Body Part |
Barbell Curls |
12 |
3 |
Biceps |
|
Dumbbell Curls |
10 |
3 |
Biceps |
|
Leg Press |
20 |
3 |
Quads/Hams |
|
Dumbbell Lunges |
15 |
3 (each leg) |
Quads/Hams |
|
Seated Calf Raise |
20 |
4 |
Calf |
|
Skip Rope |
20 - 35 |
3 |
Legs/Multiple |
Thursday - Rest Day
Friday - Back & Abs
Your Diet & Supplements
Slimming down is easier than you think when you action out a diet and supplement plan. Its really not that hard. All you need is a bit of dedication and a drive to change from who you are now to what you could be in the future. In the next 3 months, our diet & supplement guide + our workout plan will make sure you do just that. You can expect to lose up to 10kgs during this plan and even more if you continue it.
We've taken the hassle out of making your first weeks meal plan. For the next week, just replace the meals below with something else you like that roughly matches the carb, protein, fat and calorie content (Hint: Use My Fitness Pal to find meals of similar nutritional value). Also remember to keep drinking lots of water throughout the day. Aim for 5 cups a day to keep hydrated.
Fats, Sugars & Carbs
One of the most overlooked things about losing weight is fats, sugars and carbs. Foods high in fats, sugars or carbs encourage the production of insulin in the body more than any other food. If your unaware, insulin is the primary hormone responsible for fat accumulation in the body.
When the insulin production goes down, it is easier for fat to shed and you begin to burn fat in place of carbs. Another thing about reducing insulin is your body expels surplus sodium and water out of the system, which gets rid oft stomach bloat and undesired water weight.
If you reduce fats, sugars and carbs in your diet, expect to lose around 4 - 5kgs in the first 7 days of eating like this. Most of this weight loss will come from water weight and fat as the insulin drops. If you paired this up with exercise and supplements, you will be amazed with the results.
Another thing with cutting carbs and reducing insulin is that you won't need to eat as much as you did before. Your body will naturally stop wanting the food it used to crave.
To make it simpler to understand, dropping your insulin levels puts weight loss on "autopilot."
Tips
- Reduce the calories in your diet by 250 to 500 a day and aim to lose 250 to 500 calories a day through exercise in order to lose around 1 to 2 pounds per week.
- Visit the forum for Questions & Answers
Supplements
Take BPI Sports Keto Weight Loss to maintain a healthy level of antioxidants in your body while you lose weight. This special blend helps break down fat, generate energy, increase thermogenesis, and maintain healthy blood sugar levels.
Your Meal Plan
Remember to replace the meals below after a week to keep your taste palate happy.
Monday
Meal |
Carbs(g) |
Protein(g) |
Fat(g) |
Calories |
|---|---|---|---|---|
Breakfast: Combine 3/4 cup Kelloggs special K flakes, 1 banana and 1 and 1/2 cup fat-free milk in a bowl. |
58 |
16 |
8 |
375 |
Lunch: Make a sandwich with wholegrain bread, 3 ounces chicken breast, 2 slices of tomato, 1 teaspoon light mayonnaise, cheese and lettuce. Eat with 2 oranges. |
15 |
3 |
12 |
120 |
Dinner: Cook whole wheat spaghetti, 1/2 cup sliced red onion, 2 cloves garlic, 1 tsp olive oil, and 1/2 cup tomato diced. |
90 |
30 |
14 |
470 |
Supplements: Take BPI Sports Keto Weight Loss in the morning, lunch and dinner.
Tuesday
Meal |
Carbs(g) |
Protein(g) |
Fat(g) |
Calories |
|---|---|---|---|---|
Breakfast: Blend 1/2 banana, 1 tablespoon of honey and 2 cups fat-free milk. Spread 1/2 wholegrain toast with 1 teaspoon light margarine. |
24 |
23 |
27 |
325 |
Lunch: 1 pre-cooked chicken sausage (3 oz), and serve with 2 iceberg lettuce leaves, onion and corn kernels. |
15 |
3 |
12 |
120 |
Dinner: Marinate 1 breast of boneless, skinless chicken with barbecue sauce and grill. Serve with 1 baked potato, 2 slices of capsicum and 1/2 carrot grated. |
90 |
30 |
14 |
47 |
Supplements: Take BPI Sports Keto Weight Loss in the morning, lunch and dinner.
Wednesday
Meal |
Carbs(g) |
Protein(g) |
Fat(g) |
Calories |
|---|---|---|---|---|
Breakfast: Cook 1/2 cup Uncle Toby's oats with 3/4 cup fat-free milk. Add 1/2 apple (diced) and 1 tsp honey. |
24 |
23 |
27 |
325 |
Lunch: Garden salad with boiled egg. Add 1 egg, cut 1/2 tomato, desired amount of lettuce, 3-4 beetroot slices, 1/2 carrot grated, 2 - 4 cheese slices, 4 - 6 cucumber slices and top with italian dressing. |
15 |
3 |
12 |
120 |
Dinner: Herbed Salmon with broccoli. Add 1 tbsp olive oil, 1 tsp smoked paprika, 1/2 tsp kosher salt, 1/4 tsp fresh ground pepper, Juice of 1 lemon, 4 6-ounce salmon filet, 1 1/2 cups vegetable stock 1 cup, 1/2 cup broccoli, swiss cheese and top with 4 cherry tomatoes. |
90 |
30 |
14 |
47 |
Supplements: Take BPI Sports Keto Weight Loss in the morning, lunch and dinner.
Thursday
Meal |
Carbs(g) |
Protein(g) |
Fat(g) |
Calories |
|---|---|---|---|---|
Breakfast: 2 slices wholegrain toast with margarine and 2 tsps of honey. Afterwards, eat 6 tbsp light yogurt mixed in with 2 chopped strawberries |
24 |
23 |
27 |
325 |
Lunch: 1 wholegrain bread roll with 50g roast beef. Add sliced lettuce (desired amount), 1 small tomato, 2 tbsp grated low-fat cheese and top with 2 tsp dijon mustard. |
15 |
3 |
12 |
120 |
Dinner: 1 Cajun Beef Wrap; (recipe makes 4) Combine 400g beef mince, 20g breadcrumbs, 1 egg, 3tsp spice mix, corn kernels and chopped capsicum & onion in a bowl. Shape mixture into 2cm-thick patties and fry. Serve on wholegrain wrap with lettuce, tomato and grated cheese & carrot. Top with mayonnaise (for a little more flavour i mix some cajun seasoning in the mayo) |
90 |
30 |
14 |
47 |
Supplements: Take BPI Sports Keto Weight Loss in the morning, lunch and dinner.
Friday
Meal |
Carbs(g) |
Protein(g) |
Fat(g) |
Calories |
|---|---|---|---|---|
Breakfast: 100g Greek Yoghurt, 40g Muesli, 1 banana and 1 strawberry. |
24 |
23 |
27 |
325 |
Lunch: Make 1 wholegrain sandwiches with 2 slices roast beef, desired amount of lettuce, 1/2 tomato, 1 slice swiss cheese and 1 tsp whole egg mayonnaise. |
15 |
3 |
12 |
120 |
Dinner: Chicken Stirfry. Recipe serves 4. Cook 400gs chicken breast strips with 2 tbsp soy sauce, 1 tbsp oyster sauce, 1/2 cup water, 1 tsp cornstarch, 1/2 cup baby corn spears, 1/2 cup broccoli, 1 carrot sliced, 1 small handful green beans and top with a pinch of sugar and salt. Serve with 1 small bowl of boiled rice. |
90 |
30 |
14 |
47 |
Supplements: Take BPI Sports Keto Weight Loss in the morning, lunch and dinner.
Saturday
Meal |
Carbs(g) |
Protein(g) |
Fat(g) |
Calories |
|---|---|---|---|---|
Breakfast: Toast 2 whole wheat waffles, top with 2 strawberries, 1/2 banana, 1/2 kiwi fruit and small handful mixed berries. |
24 |
23 |
27 |
325 |
Lunch: 1 Vegemite and cheese toasted sandwich on wholegrain bread. Eat with 2 servings of desired fruit. |
15 |
3 |
12 |
120 |
Dinner: Spaghetti Bolognese. Recipe serves 3. Cook 500g beef mince, 250ml canned diced tomatoes, 250ml water, 1 chopped onion and 1 garlic clove. Serve with low-fat spaghetti and top with shredded parmesan cheeese, basil and/or bay leaves. |
90 |
30 |
14 |
47 |
Supplements: Take BPI Sports Keto Weight Loss in the morning, lunch and dinner.
Sunday
Meal |
Carbs(g) |
Protein(g) |
Fat(g) |
Calories |
|---|---|---|---|---|
Breakfast: Combine 3/4 cup Kelloggs special K flakes, 1 banana and 1 and 1/2 cup fat-free milk in a bowl. |
24 |
23 |
27 |
325 |
Lunch: Make black bean salad by tossing 1/2 cup canned black beans, 1/2 cup mandarin orange sections, chopped red bell peppers, red onion and scallions with 1 teaspoon vinegar. Serve over salad greens. Eat with 1 mini whole wheat pita and 1 pear. |
15 |
3 |
12 |
120 |
Dinner: Marinate 1 breast of boneless, skinless chicken with barbecue sauce and grill. Serve with 1 baked potato, 2 slices of capsicum and 1/2 carrot grated. |
90 |
30 |
14 |
47 |
Supplements: Take BPI Sports Keto Weight Loss in the morning, lunch and dinner.