Free Guide
1kg of body fat holds about 7,700 kcal.
10kg of fat is 77,000 kcal.
Over 3 months, that's roughly an 850 kcal deficit every day.
That means losing around 0.75–0.8kg of bodyweight a week.
If you're 95kg:
…landing around 85kg by week 13.
Have 2 healthy, protein-forward meals a day. Aim for:
Snacks: fruit, Greek yoghurt, skyr or a protein shake only. No crisps, chocolate or biscuits.
Zero-sugar drinks are fine.
Drink 2–3 litres of water a day.
Cheat meal: once a week is fine. On that day, keep your other meal smaller.
Lift weights 3x a week. Focus on compound movements: bench press, leg press, shoulder press, rows.
Start each session with a 15-minute incline walk as a warm-up, brisk enough that you can only talk in short sentences.
Sleep 7–8 hours a night.
Weigh yourself 4 mornings a week, after using the toilet and before eating or drinking.
Then take the average: add the weights together and divide by 4.
93.4 + 92.6 + 92.9 + 92.3 = 371.2kg
371.2 ÷ 4 = 92.8kg
Compare this week's average to last week's, never one weigh-in to another.
If your average hasn't dropped for 2 weeks in a row, make one change at a time:
Discipline, willpower and motivation matter. So do environment, identity and self-belief.
Clear the junk snacks out of your house. When a craving hits, eat your meal and fruit first and see if you still want it. If you do, set a 10-minute timer and drink a glass of water. If you still want it after that, have a small portion. Don't overindulge.
Tell yourself repeatedly: "I'm a disciplined athlete who keeps my promises to myself." You might not feel like it yet, so act like it anyway. Back those words with action, like sticking to 2 clean meals a day, and your brain starts to believe it. That makes consistency easier.
Leave your gym clothes out so going is the obvious next step.
If you're still struggling and want 1-to-1 guidance and accountability, book a consultation call or message me on socials: @Muneeb.resolve
Speak to your GP before starting if you have a medical condition.
Want Me to Build the Plan Around You?
With my 1-to-1 coaching, I look at where you are now, where you want to get to and what might currently be slowing your progress. From there, we build your training, nutrition and recovery plan around your goals and lifestyle, then track whether it is actually working.