Fat Loss & Muscle Gain Plan | 4 Gym Sessions + 2 Runs per Week
| Phase | Gym Workouts (4×/week, 1 hr) | Running (2×/week) | Primary Focus |
|---|---|---|---|
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Month 1
Foundation
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Day 1 - Full Body Strength:
Squat, Bench Press, Row, Plank (3×12)
Day 2 - Upper Body:
Shoulder Press, Incline DB Press, Lat Pulldown, Biceps Curls (3×12)
Day 3 - Lower Body:
Deadlift, Lunges, Leg Press, Calf Raises (3×10)
Day 4 - Core + HIIT:
Kettlebell Swings, Burpees, Leg Raises, Mountain Climbers (20 min circuit)
|
Run 1: 30-40 min light jog
Run 2: 5 km moderate pace
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Master form, activate major muscles, build base endurance |
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Month 2
Strength + Hypertrophy
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Day 1 - Push (Chest/Triceps):
Bench, Incline DB, Dips, Overhead Press (4×8-10)
Day 2 - Pull (Back/Biceps):
Pull-ups, Barbell Row, Seated Row, Hammer Curl (4×8-10)
Day 3 - Legs:
Front Squat, Romanian Deadlift, Leg Curl, Calf Raise (4×10)
Day 4 - Core + Conditioning:
Hanging Leg Raise, Russian Twist, Jump Rope, Box Step-ups
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Run 1: 40-50 min tempo
Run 2: 30 min intervals
(1 min fast / 1 min slow × 10)
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Build lean muscle mass, increase training intensity, accelerate fat burning |
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Month 3
Power + Definition
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Day 1 - Full-Body Power:
Squat 5×5, Bench 5×5, Row 5×5
Day 2 - Upper Strength:
Incline Bench, Pull-ups, Shoulder Press, Triceps Pushdown (4×6-8)
Day 3 - Lower Strength:
Deadlift 5×5, Lunge, Step-ups, Core Plank Series
Day 4 - Metabolic Circuit:
5 rounds: Burpees ×10, KB Swings ×15, Push-ups ×20, Jump Squats ×20
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Run 1: 6-8 km steady
Run 2: 45 min long slow run
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Maximize fat loss, enhance muscle definition, peak stamina |
| Phase | Calorie Target | Breakfast | Dinner | Local Foods | Key Guidelines |
|---|---|---|---|---|---|
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Month 1
Cut Phase
|
500-600 kcal deficit | 3 boiled eggs + 1 banana + black coffee/tea (no sugar) | Grilled chicken/fish + 1 cup rice or cassava + mixed vegetables (spinach, beans, sukuma) | Eggs, tilapia, chicken, beans, rice, fumbwa, plantain (small), avocado |
❌ No soda, bread, or fried snacks
✅ Drink ≥2L water/day
|
|
Month 2
Lean Build
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Maintain slight deficit | 4 eggs + oats + banana + coffee | Beef or goat stew + boiled yam or sweet potato + green beans or okra | Oats, eggs, sweet potato, fish, lean beef, vegetables |
✅ Add small fruit post-dinner if needed
✅ Maintain 150-170g protein/day
|
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Month 3
Recomp
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Slight surplus on training days | Omelet (4 eggs + tomato + onion) + 1 slice avocado | Tilapia or chicken brochette + rice (1½ cup) + beans + vegetable salad | Tilapia, rice, beans, spinach, groundnuts |
✅ +50-100g carbs on gym days
✅ Reduce carbs on rest days
|
| Category | Recommendation | Details |
|---|---|---|
| Protein Intake | ~2g per kg body weight | 170g/day from eggs, fish, chicken, beans |
| Hydration | 2-2.5L water/day | Increase on training days and hot weather |
| Sleep | 7-8 hours/night | Critical for recovery and muscle growth |
| Optional Supplements | Based on availability |
• Whey protein (post-workout) • Multivitamin • Omega-3 fish oil • Creatine monohydrate (5g/day) |
| Progress Tracking | Every 2 weeks |
• Weigh yourself same time of day • Target: 1kg loss/week • Adjust rice/plantain portions if progress stalls • Take progress photos • Track key lifts (squat, bench, deadlift) |