3 Months Fat Loss Plan

 3 Months Fat Loss Plan With Minimized Muscle Loss

Last meal

Last meal should be eaten 3-4 hours before going to sleep e.g. stop your last meal at 6pm if going to sleep at 9am or 10am.

• Always have vegs and salad first then lean protein and good fat
• this prevents your insulin level spike up quickly thus protects your brain from mental fatigue and headaches after eating
• Stabilizes energy release after eating instead of spiking up and down
• Prevents you eat too much 
• Avoid any coffee as it disturbs the sleep.
• Avoid any sweets or fruits after 6pm since it disturbs the sleep as well as preventing fat loss at sleep.
• Only water or tea after 6pm to allow body to detoxify and maximize fat burning during sleep

Sleep

7-8 hours sleep.

Before sleep, drink a cup of peppermint tea or chamomile tea to calm down the nerves and sleep better which also helps with fat burning during sleep.

Morning Gym

• Morning gym should be done for at least 1 hour while fasted for 10 hours, 5 days a week e.g. leave home to gym at 6am.
• Cardio or weight training doesn't matter. I always do strength training.
• HIIT training is also ideal.
• Alternative muscle groups each day to allow muscle repair time and grow e.g.
• Chest & Shoulders
• Biceps and lats
• Triceps and Legs
• Core muscles

Before gym drink:

To stipulate metabolism, have energy and encourage fat burning the below drink should be taken before gym:

• Juice of 1 lemon
• 1 tsp creatine
• 1 tsp coffee or ½ tsp matcha
• ½ tsp apple cider vinegar
• Pinch of sea salt
• 1 teaspoon of Chiaseed
• should leave it in water 1h before drinking so it absorbs water
• ¼ tsp cinnamon
• Pinch of cayenne pepper (optional)
• 500–1000 mg L-Carnitine (stimulates fat burning) - don't take after food or with food
• One tablet in the morning 30m-1h before gym on empty stomach
• One tablet in the evening 1h before dinner or 2h after lunch
• 300 ml warm water

Please note this combination might be too acidic and irritate bowels if taken everyday. Instead you could also try:

• Green tea instead of coffee
• Creatine should be safe
• L-cartinine
• Pinch of sea salt
• Warm water

And add more fibre in your diet after gym.

After Gym Late Breakfast

So after gym, you've achieved in total 14-16h of fasting before breakfast/lunch - you can even leave 30m-1h before having your breakfast to maximize benefits.

Ideal time to have breakfast is 9-10am if you started the fast from 6pm.

After gym your breakfast should be full of vegs, fruits and protein.

Mix and alternative each day and be watchful of calories too:

• Lentils
• Eggs
• Mushrooms, tomatos, etc.
• Whey protein to repair muscles
• Chicken/prawns/turkey
• Nuts
• Yogurt + oat + banana 
• Parseley/spinach
• Berries
• Turmeric + Black Pepper
• etc

Final tips:

• You must count calories and cut 500 to 1000 of normal calories for instance if eating 2500-3000 a day normally, it should be cut to 1500 to 2000 calories. Without calorie cut, weight/fat loss won't happen.
• Use smaller portions and more frequent meals or skip a meal.
• Drink plenty of water - 3 liters a day - 1 glass every 1-2 hours - don't drink water 30m before or after each meal. Drinking water also reduces any feeling of hunger.
• Eat plenty of vegs which are full of vitamins and minerals
• Limit carbs such as rice, bread, etc specially after 3pm and fill your diet with lean vegs and protein.
• If broken the diet, don't worry - review the plan, try again next day but remember breaking the diet will delay the result by 48 hours.
• Monitor progress on a weekly basis, go on a scale and take notes - see if you're on road to target or not and re-adjust accordingly.

Result:

This will result in around 1-2% fat loss a month

Mental effects:

The mental effects on doing and achieving this is enormous:

• It'll improve your general decision making in life
• Your energy will be boosted
• Your happiness and joy will be boosted
• You self esteem will be boosted. 
• Your confidence will be boosted
• You'll like yourself more
• Your financial status will be improved.
• Your business will grow because you'll make better decisions
• Your self awareness and control will be boosted.
• Your IQ will be boosted
• Your memory will be boosted
• Your eyesight will be improved
• And many other benefits

You'll basically become a better version of yourself mentally, emotionally and psychically and better role model for your family and friends.