Lose 10 kilos in three months.

Lose 10 kilos in three months.

Eating + Exercise Schedule

All week.

Eat right. Get out straight. Sleep enough.

That's enough. Don't rely on drugs. 💪

Eating principles to reduce fat

The centerpiece is "eat less than the body uses, but must not starve until broken."

Focus on eating these 3 parts according to body weight:

🥩 Protein - 1.2-1.5g / kg Muscle Healing · Long Full · Good Metabolism

🍚 Carb - 2-2.5g / kg Primary Energy, Especially Exercise Day

🥑

Good Fat - 0.7-1g / kg Helping Hormones, Brain and Absorbing Vitamins

🍱 1-Day Menu Sample

🌅 Morning - 1 Spoon Olive Oil + 1 Sweet Potato + 2 Whole Eggs + 2 White Eggs

☀️ Daylight - 1 cup of rice + beef / chicken breast / fish + vegetables 1 dish

💪 After Out - 1 Glass of Protein Shakes + 1 Banana

🌙 Cool - Shrimp / Fish / Chicken Chest + Vegetables + 1 Cup Rice + 1 Capsule Magnesium

⚠️ days without exercise - reduce the rice slightly, because the body uses less energy than usual.

💊

Auxiliary helper

🥤 protein shakes for people who eat protein from food, do not reach the target, or do not have time to cook, drink after exercise. (Profile link coordinates)

🧲 Magnesium Helps Muscle, Nervous System and Sleep - Eating Evening or Bedtime Recommended

(Profile page coordinates)

Weekly workout schedule

Mon - chest 🏋

Bench Press: 4 sets / 8-12 attempts

Incline Dumbbell Press: 4 sets / 8-12 attempts

Butterfly Chest Machine: 3 Sets / 10-15 Times

Dips: 3 sets / 10-12 times (adjust weight as appropriate)

Tuesday - after 🔌

Pull-up: 3 sets (exhausting / device-assisted)

Dumbbell Row: 4 sets / 8-12 attempts

Seated Band Row: 3 Sets / 10-15 Times

Reverse Grip Lat Pulldown: 4 sets / 8-12 attempts

Wednesday - 😴

Rest your body or walk gently for 20-30 minutes.

Thursday - Shoulder 💪

Seated Dumbbell Press: 4 sets / 8-12 attempts

Side Lateral Raise: 4 sets / 10-12 times

Bent Over Rear Delt Fly: 3 Sets / 10-15 Times

Front Raise: 3 sets / 10-12 attempts

Friday - Arms 💪

Barbell Curl: 4 sets / 8-12 attempts

Preacher Curl: 3 sets / 10-15 hits

Narrow Push-up: 3 sets / 12-15 hits

Rope Pushdown: 4 sets / 10-12 attempts

Saturday - Hip / Leg 🦺

Squat: 4 sets / 8-12 times

Hip Thrust: 4 sets / 10-12 hits

Bulgarian Split Squat: 3 sets / 8-10 attempts

Leg Curl: 3 sets / 10-12 attempts

Sunday - Full break 🛌

There's one free meal, but don't drop out all day!

📌 In a nutshell, just do these 4 things consistently.

Always eat enough protein to control calories from exceeding the soft train.

Sleep for 7-8 hours. Good target, fat loss, muscle loss, and no yo-yo. "🎯

# Fat reduction # Exercise schedule # Fit line # Protein shakes # Magnesium# Whey Protein # No-yo Bariatric # Fit Puppets