[go: up one dir, main page]
Scribd
Upload
2K views2 pages

6 Month Transformation Plan

The document outlines a 6-month fat loss and study transformation plan for a 28-year-old individual aiming to reduce weight from 98.4 kg to 78 kg while maintaining lean muscle. It includes a structured daily routine with specific cardio, workout, and nutrition plans centered around Indian foods, emphasizing discipline and consistency. The plan incorporates daily study sessions, gym workouts, and a balanced diet to support both physical and mental transformation.

Uploaded by

Shivankya Roy
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
2K views2 pages

6 Month Transformation Plan

The document outlines a 6-month fat loss and study transformation plan for a 28-year-old individual aiming to reduce weight from 98.4 kg to 78 kg while maintaining lean muscle. It includes a structured daily routine with specific cardio, workout, and nutrition plans centered around Indian foods, emphasizing discipline and consistency. The plan incorporates daily study sessions, gym workouts, and a balanced diet to support both physical and mental transformation.

Uploaded by

Shivankya Roy
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 2

6-Month Fat Loss + Study Transformation Plan

Your Transformation Story

At 28 years old, standing 6'2" and weighing 98.4 kg, you committed to a 6-month journey to reach 78 kg of

lean muscle. Balancing gym workouts, fat loss, and 12 hours of study daily, you are using walking, cycling,

and Indian foods to reshape your body and mind.

Each day begins with light cardio and flows into deep study sessions. Evenings are for strength training and

recovery. You're not just losing weight - you're building lasting discipline and clarity.

This plan guides your entire day, helping you stay consistent, motivated, and focused.

Daily Routine

- Wake up: 6:30 AM

- Morning Walk/Cycle: 20-30 mins

- Study Session 1: 7:30-10:30 AM

- Breakfast & short walk

- Study Session 2: 11:00 AM-2:00 PM

- Lunch + nap

- Study Session 3: 3:00-5:30 PM

- Gym: 5:30-6:30 PM

- Study Session 4: 7:00-9:00 PM

- Dinner + Walk: 9:00-10:00 PM

- Sleep: 10:30 PM

Cardio Targets

- Walking: 8,000-12,000 steps/day (60-90 mins total)

- Cycling: 8-12 km/day, 3-5x/week

- Calories Burned: ~450-600 kcal/day

- Use walking as post-meal activity and breaks between study sessions


6-Month Fat Loss + Study Transformation Plan

Workout Plan (5 Days/Week)

- Monday: Push (Chest, Shoulders, Triceps)

- Tuesday: Pull (Back, Biceps)

- Wednesday: Legs + Core

- Thursday: HIIT or Full Body

- Friday: Upper Body Strength

- Saturday: Light cardio/stretching

- Sunday: Rest

Nutrition Plan (Indian Foods)

- Protein: 140-160g daily (eggs, paneer, dal, chicken, tofu)

- Carbs: Roti, oats, brown rice, fruits

- Fats: Almonds, ghee, seeds

- Water: 3-4L/day

- Meals: Balanced across 3 main meals + snacks

You might also like