3-Month Aggressive Weight Loss Diet Plan 🔥
Target: 12 kg in 90 days | Height 5’8″ | Current Weight 92kg | Goal Weight 80kg
📊 Revised Calorie Calculation (3-Month Target):
Required deficit: 1 kg/week = 1,100 kcal/day
TDEE: ~2,350 kcal | Diet calories: 1,500 kcal/day | Exercise burn: -350 kcal/day
✅ Protein: 175g+ | Carbs: max 80-90g | Fat: ~50g | Pani: 4+ litre daily
Progress: Month 1 → ~4kg | Month 2 → ~4kg | Month 3 → ~4kg = Total 12kg ✅
Required deficit: 1 kg/week = 1,100 kcal/day
TDEE: ~2,350 kcal | Diet calories: 1,500 kcal/day | Exercise burn: -350 kcal/day
✅ Protein: 175g+ | Carbs: max 80-90g | Fat: ~50g | Pani: 4+ litre daily
Progress: Month 1 → ~4kg | Month 2 → ~4kg | Month 3 → ~4kg = Total 12kg ✅
🏃 Exercise Plan (MUST — 350 kcal burn daily):
Subah: 30 min brisk walk/jog (150 kcal) + 15 min bodyweight exercise — pushups, squats, planks (100 kcal)
Shaam: 20 min fast walk ya cycling (100 kcal)
Total: ~350 kcal burn/day — yeh 5 mahine wala plan 3 mahine mein karega
Subah: 30 min brisk walk/jog (150 kcal) + 15 min bodyweight exercise — pushups, squats, planks (100 kcal)
Shaam: 20 min fast walk ya cycling (100 kcal)
Total: ~350 kcal burn/day — yeh 5 mahine wala plan 3 mahine mein karega
⚠️ Zaroori rules: Neend 8 ghante (cortisol = fat storage), Pani 4+ litre, Raat 7 baje ke baad sirf protein + salad, Cheat meal NAHI — sirf Sunday ko 1 cheat item allowed (200 kcal max), Salt kam karo (water retention se weight ruk jaata hai)
Daily Calories
1500
kcal/day
Protein
175g+
per day
Carbs Max
85g
complex only
Fat
50g
healthy fats
Exercise Burn
-350
kcal/day
Net Deficit
~1100
kcal/day