Diet and Workout Plan for Losing 35 pounds in 3 months or 2-4 lbs/week

A 5 week diet and exercise routine that will help burn fat and help you rapidly lose 35 pounds in about 3 months in a safe and healthy manner. As with all diets, please consult your healthcare provider beginning one.

If you keep your diet managed and maintain the workout program, you can expect a loss of 2-4 pounds a week. Losing 35 pounds is very possible, but the amount depends on the strictness of the diet and the intensity with which you work out. You can expect an average of 2.5-3 lbs per week with sustained efforts.

Maintenance Calories = 2475

Goal Caloric Intake = 1675 Calories

Breakdown – 37g Fat, 168g Protein, 168g Carbs

Your Recommended Calorie Diet Menu

Meal One:

1 Whole Egg – 90 Calories, 6g Fat, 7g Protein, 0g Carbs

½ Cup Oatmeal – 150 Calories, 3g Fat, 5g Protein, 26g Carbs

Meal Two:

1 Tbsp Natural Peanut Butter – 105 Calories, 8g Fat, 4g Protein, 3g Carbs

2 Slices 100% Whole Wheat Bread – 100 Calories, 2g Fat, 5g Protein, 20g Carbs

Meal Three:

4 Oz Chicken Breast – 180 Calories, 4g Fat, 36g Protein, 0g Carbs

4 Oz Sweet Potato – 75 Calories, 0g Fat, 1g Protein, 24g Carbs

1 Cup Broccoli/Other Vegetable – 35 Calories, 0g Fat, 2g Protein, 5g Carbs

Meal Four:

4 Oz Chicken Breast – 180 Calories, 4g Fat, 36g Protein, 0g Carbs

3/4 Cup Brown Rice – 170 Calories, 0g Fat, 4g Protein, 38g Carbs

4 Cups Spinach/Other Green – 30 Calories, 0g Fat, 5g Protein, 4g Carbs

4 Slices Avocado – 60 Calories, 4g Fat, 2g Protein, 3g Carbs

Meal Five:

4 Oz Fish/Chicken – 180 Calories, 4g Fat, 36g Protein, 0g Carbs

1/3 Cup Brown Rice – 70 Calories, 0g Fat, 2g Protein, 15g Carbs

1 Cup Steamed Vegetables/Broccoli – 35 Calories, 0g Fat, 2g Protein, 5g Carbs

Meal Six:

1 Scoop Protein Shake – 130 Calories, 2g Fat, 21g Protein, 4g Carbs

1 Banana/Piece of Fruit – 85 Calories, 0g Fat, 0g Protein, 21g Carbs

Daily Totals:

1675 Calories, 37g Fat, 168g Protein, 168g Carbs

Note:

This is a sample menu for one day. The dieter should eat meals with a similar caloric value and makeup of carbohydrates, protein, and fats. The ratio should stay at 40/40/20 (proteins/carbs/fats).

Basically, the menu can be switched up often but the overall macronutrient and calorie values shouldn’t change much.

For Vegetarians, substitute tofu or chickpeas for the meats.

Workout Schedule

So, for a 5 day workout program that builds lean muscle while cutting large amounts of fat, we need a big combination of cardio and weight-bearing exercises.

HIIT stands for High Intensity Interval Training. These cardio sessions will last for 20 minutes plus a 2 minute cooldown. You can alternate your cardio between any machine you choose. I suggest switching it up often to hit the muscles in different ways and avoid boredom.

For HIIT Days: You will do 10 “mini-circuits” of 2 minutes each. For the first minute, you sprint or move as fast as possible. During the second minute, you slow to a normal, steady pace to lower your heart rate. **As you improve, you can switch the intervals to 30s on 30s off**

For Normal Cardio Days: You will do steady state cardio for 30 minutes. Again, you have the choice of machine. Try to use a moderately-high level of resistance.

So that’s it for the cardio, it’s pretty basic. Now for your weighted exercise you should look to fall within the indicated rep range. That means that you can’t physically perform another repetition. The amount of reps indicated is the number per set. You will have 45-60 seconds to rest between each set.

Monday: Chest/Triceps

Push-ups (Warm-up) – 2 Sets, 10 Reps

Barbell Flat Bench Press – 4 Sets, 8-12 Reps

Dumbbell Incline Bench Press – 3 Sets, 12-15 Reps

Dumbbell Chest Flye – 3 Sets, 15-20 Reps

Seated Dumbbell Triceps Press – 4 Sets, 8-12 Reps

Tricep Kickbacks – 3 Sets, 12-15 Reps

Close-Position (Grip) Push-Ups – 3 Sets, Max Reps

Tuesday: Back/Biceps

Light Stretching (Warm-up) – 5 Minutes

Bent Over Dumbbell Row – 4 Sets, 8-12 Reps

Pull-ups – 3 Sets, Max Reps (use a band or chair for assistance if necessary)

Hyperextension – 3 Sets, 15-20 Reps

Dumbbell Hammer Curl – 3 Sets, 8-12 Reps

Dumbbell Preacher Curl – 3 Sets, 15-20 Reps

Thursday: Legs

Jump Squats (Warm-up) – 2 Sets, 10 Reps

Dumbbell Squats – 4 Sets, 8-12 Reps

Walking Lunges – 3 Sets, 15 Steps per foot

Butt Lift (Bridge) – 2 Sets, 25 Reps

Leg Extension – 4 Sets, 12-15 Reps

Lying Hamstring Curl – 4 Sets, 15-20 Reps

Friday: Shoulders

Arm Circles (Warm-up) – 2 Sets, 10 Each Way

Seated Dumbbell Shoulder Press – 4 Sets, 8-12 Reps

Barbell Upright Row – 3 Sets, 8-12 Reps

Lateral Raises – 3 Sets, 15-20 Reps

Bent Over Rear Delt Raises – 5 Sets, 12-20 Reps

Dumbbell Shrugs – 2 Sets, 20-25 Reps

Women don’t produce enough testosterone to build “bulky muscle”, so don’t let that bother you. This workout routine will help you build lean muscle, meaning in the end, you will look better as you won’t just be skinny and amorphous. Weight training also boosts the metabolism over a long period of time, which is desired for rapid weight loss.

References:

10 Secrets to Lose 25 Pounds Now | Runner’s World