90 Day Weight Loss Plan Suggestions

90 Day Weight Loss Plan – What to Eat to Lose Weight, Gain Strength, Get Fit, 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 bodyweight 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 nowor me 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:

Date	Weight	Fat	BodyFat	Water	BMI
12/28/17	172.1	30.0	17.5 %	60.2	22.3
12/27/17	173.1	30.7	17.8 %	60.0	22.4
01/13/17	194.8	43.9	22.6 %	56.5 %	25.3
01/12/17	196.2	44.5	22.8 %	56.3 %	25.4
01/11/17	196.9 lbs	45.2 lbs	23.0 %	56.2 %	25.5
01/10/17	196.9 lbs	45.2 lbs	23.0 %	56.2 %	25.5
01/09/17	198.5 lbs	46.0 lbs	23.2 %	56.0 %	25.7
01/08/17	200.2 lbs	47.5 lbs	23.8 %	55.6 %	25.9
01/01/17	205.0 lbs	51.4 lbs	25.0 %	54.8 %

 

90 Day Weight Loss Plan Breakfast – Day 1:

 

Breakfast＋	Serving	Carbs	Fat	Prot	Cals	Del
Quaker Old Fashioned Oatmeal	1	27	3	5	150
Blueberries	0.5	11	1	1	42
Greek Yogurt Non-Fat Vanilla	1	13	0	16	120
Peanut Butter	0.5	4	8	5	95
Pure Honey Clover	1	17	0	0	60
Banana, Medium	1	27	0	1	105
Almond milk unsweetened original	0.5	1	2	1	15
		100	14	29	587

 

90 Day Weight Loss Plan Lunch – Day 1:

 

Lunch＋	Serving	Carbs	Fat	Prot	Cals	Track	Del
Roasted Turkey Breast	1	1	0	12	50
Spinach, Raw	1	1	0	1	10
Whole Wheat Panella Bread	2	62	0	8	200
Yellow Onion Sliced 1/4	1	4	0	0	15
Tomato	2	2	0	0	8
Paul Neumans Light Balsamic	0.5	2	2	1	22
extra-virgin olive oil	1	0	13	0	119
Avocado	1	7	14	1	145
		79	29	23	569

 

 

90 Day Weight Loss Plan Dinner – Day 1:

 

Dinner＋	Serving	Carbs	Fat	Prot	Cals	Track	Del
Sweet Potato, Boiled	1	26	0	2	115
Red Kidney Beans	1	19	0	8	110
Imported Parmesan Grated Parmesan Cheese	1	0	1	2	20
Garden Veggie Patties	1	9	3	10	110
Spinach, Raw	1	1	0	1	10
		55	4	23	365

 

 

90 Day Weight Loss Plan 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 acits 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!, Active Enzymes to aid digestion.

 

Snacks＋	Serving	Carbs	Fat	Prot	Cals	Track	Del
IsaLean Pro Natural Chocolate	1	21	6	36	280
		21	6	36	280

90 Day Weight Loss Plan Exercise – Day 1:

One Hour Walk – Burning approximately 450 Calories

 

 

90 Day Weight Loss Plan Totals for Day 1:

Summary	Chol	Sodium	Fiber	Sugar	Carbs	Fat	Prot	Cals
Today’s Totals	115mg	2233g	46g	72g	254g	51g	111g	1356

1802

Consumed

445

Burned

If you are about 200lbs now, At this rate you’ll lose 21.6 LBS in 6 weeks!

Resources And Tools

For resources and tools to ignite your health and fitness, lose weight without counting calories, get leaner and stronger, help depression without antidepressants, please click here.

Connect And Take Action

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This cheat sheet is a template of the plan I followed to lose 100 pounds in under a year.

Please read the cheat sheet, any other recommended articles and take action. You will not fail!

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