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Home » 90 Day Weight Loss Plan Suggestions

90 Day Weight Loss Plan Suggestions

Updated November 22, 2021 by Rich

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90 Day Weight Loss Plan – Introduction

A 90-day weight loss plan is a perfect chunk of time to invest in a future goal.

12 weeks is not too far in the distance, nor is it too close.

And in 12 weeks, you can see results, which is the name of the game.

What should you eat to lose weight, gain strength, get fit, and even help you to fight depression?

I am always trying to refine what I have been learning to be of value to anyone who has struggled with overweight and/or depression issues.

So I thought that it would be of value to record and document a 90-day weight loss plan that can be used by anyone.

I am going to be targeting 1800 calories or so for myself as is recommended by many medical authorities for men.

Women can remove one snack and target approximately 1500 calories a day.

This program will also have a goal of a 10% reduction in body weight as a start.

For me, that would put me at 175lbs by the end of the 90 days as I am starting out as can be seen below at 196.3.

Another goal will be to reduce the BMI, the body mass index under 25.

Last but not least is the goal to reduce body fat percentage which is now at 22.9% to 19% as a first goal and eventually to 11%.

I am going to start with the development of certain good habits which will help all of us realize a great transformation.

Anyone who wants to participate, just let me know and I will give you the permissions to create and edit your own posts/weight loss/fitness tables.

Let’s Get Started!

Weigh-in time, first thing in the morning.

90-Day Weight Loss Plan for Meals

Breakfast – Day 1:

90 day weight loss plan breakfast
90-day weight loss plan breakfast suggestion

 

Breakfast+
ServingCarbsFatProtCalsDel
Quaker Old Fashioned Oatmeal
1
2735150
Blueberries
0.5
111142
Greek Yogurt Non-Fat Vanilla
1
13016120
Peanut Butter
0.5
48595
Pure Honey Clover
1
170060
Banana, Medium
1
2701105
Almond milk unsweetened original
0.5
12115
1001429587

Lunch – Day 1:

90 day weight loss plan

 

Lunch+
ServingCarbsFatProtCalsTrackDel
Roasted Turkey Breast
1
101250
Spinach, Raw
1
10110
Whole Wheat Panella Bread
2
6208200
Yellow Onion Sliced 1/4
1
40015
Tomato
2
2008
Paul Neumans Light Balsamic
0.5
22122
extra-virgin olive oil
1
0130119
Avocado
1
7141145
792923569

Dinner – Day 1:

 

Dinner+
ServingCarbsFatProtCalsTrackDel
Sweet Potato, Boiled
1
2602115
Red Kidney Beans
1
1908110
Imported Parmesan Grated Parmesan Cheese
1
01220
Garden Veggie Patties
1
9310110
Spinach, Raw
1
10110
55423365

Snack – Day 1:

Why am I using an Isagenix shake for my snack today?

1. It is recommended by Pete Cerqua, Author, Speaker, and Fitness Trainer for over 30 Years.

2. This protein meal replacement helps speed post-workout recovery.

3. Isagenix is designed to boost metabolism, curb hunger, and give you maximum muscle gains.

4. With Isagenix, you can get leaner, faster, and stay stronger, longer.

5. The proteins are derived exclusively from grass-fed cows raised on the pristine pastures of New Zealand.

6. A premium protein blend with superior branch-chained amino acids to boost muscle growth and maintenance.

7. Specialized nutrition for those who want to lose stubborn fat or visceral belly fat.

8. Specialized nutrition for older adults looking to prevent age-related muscle loss.

9. Delicious, yes, I think the natural chocolate IsaLean Pro is quite good!

10. 6 grams of Fiber, 23 Vitamins and Minerals, Low Glycemic, Gluten, and Soy Free, plus active enzymes to aid digestion.

Snacks+
ServingCarbsFatProtCalsTrackDel
IsaLean Pro Natural Chocolate
1
21636280
21636280

Exercise – Day 1:

One Hour Walk – Burning approximately 450 Calories

90-day weight loss plan Totals for Day 1:

Summary

CholSodiumFiberSugarCarbsFatProtCals
Today’s Totals115mg2233g46g72g254g51g111g1356
  • 1802 calories consumed
  • 445 calories burned
So, if you are about 200lbs now, at this rate, you’ll lose 21.6 LBS in 6 weeks!

90-Day Weight Loss Plan – Final Thoughts

Wherever you are right now in your fitness journey, know that you can achieve your goals.

As long as they are specific, measurable, attainable, realistic, and timely, which is also known as SMART goals.

But, the way to achieve your goals is not only thinking of the goal itself, instead, you also need to implement a system.

A better way of saying it is that you must adopt a new lifestyle.

Obesity is a lifestyle disease and it has catastrophic consequences.

However, you can make an end to obesity if you incorporate new habits into your daily way of life.

Getting to your ideal weight is not rocket science, you only need to unlearn some counterproductive habits you picked up along the way.

What’s Next

Learn How to Lose 20 Pounds in 3 Months Using 5 Simple Steps to learn the new habits that will help you lean out and get stronger at the same time.

You can look and feel better faster than you ever thought possible.

Why spend time reinventing the wheel when the information is ready and available for you now?

Take a few minutes and check out How to Lose 20 Pounds in 3 Months Using 5 Simple Steps!

Stay Connected

If you appreciate this article, please subscribe to my blog here.

Please enter your email, and you will receive a free body transformation guide.

This free guide is the same plan I used to lose 75 pounds in 6 months and helped begin on the path to better health and fitness.

I am not unique, it will do the same for you, try it out!

Read the body transformation guide, and any other recommended articles and take action.

You will not fail.

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Filed Under: Weight Loss

About The Author

Rich Hashimashi AuthorRich is a NASM-CPT (Certified Personal Trainer), an Integrative Nutrition Health Coach and the author of Crossing the Bridge From Depression to Life. At the age of 55, he lost 75 pounds in 6 months, and discovered if you transform your body, you can change your life. You can read about his story here and send Rich a message here.

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