Health Plan

90 kg → 82 kg  ·  3 months  ·  Amit Dixit

Profile
47
Age
90 kg
Current weight
82 kg
Target weight
16 hrs
Overnight fast
110 g
Daily protein
1750
Daily calories
The 3 Rules
Daily Timeline
7:30 am
Morning drink Ashwagandha + Amla + Cinnamon + ½ tsp honey only
9:00 am
Breakfast
1:00 pm
Snack Only if hungry — fruit + almonds
5:00 pm
Dinner Last meal of the day — 16 hr fast begins
7:00 pm
Walk (6000 steps) Every day — leads into gym on Mon / Wed / Fri
7:15 pm
Pre-gym snack Gym days only — 15 almonds before the walk
8:00 pm
Gym Mon / Wed / Fri only
What to Eat
9:00 am

Breakfast

Greek yoghurt 200g + 1 cup milk + one of: Poha / Jave / 2 crumpets + 1 fruit + 15 almonds

~35g protein
1:00 pm

Snack — only if hungry

1 apple or peach + 15 almonds

optional
5:00 pm

Dinner

Paneer 150g + 1 cup dal + 1 roti + salad + vegetables

~42g protein
🧮 Open Diet Calculator
3 Food Swaps
Stop Switch to Why
Regular yoghurt Greek yoghurt (Fage / Chobani) Nearly double the protein
Butter on crumpets Paneer or cottage cheese spread Replaces fat calories with protein
Fruit alone Fruit + 15 almonds always Stops blood sugar spike
Weekly Exercise
Mon
🏋️
Walk 7pm
Gym 8pm
Tue
🚶
Walk 7pm
6000 steps
Wed
🏋️
Walk 7pm
Gym 8pm
Thu
🚶
Walk 7pm
6000 steps
Fri
🏋️
Walk 7pm
Gym 8pm
Sat
🏃
Intervals
12000 steps
Sun
🧘
Easy walk
Rest
Gym Session — 45 mins
Warm-up
Main lifts
Finish
Saturday Interval Run — 20 mins
3 min — brisk walk warm-up
30 sec hard run → 90 sec walk — repeat ×8
2 min — cool-down walk
3-Month Plan
Month 1

Build the habit

  • Learn gym exercises — form over weight
  • Cut alcohol to once a week
  • Hit protein target every day
  • Dinner by 5pm daily
Month 2

Add intensity

  • Increase weights on squat, deadlift, rows
  • Add one interval round (×9 then ×10)
  • Reduce rice / roti by 25%
  • Hold all habits from Month 1
Month 3

Push

  • Progressive overload every week
  • Add fasted morning walk on Tue / Thu
  • Measure waist — aim 2–4 cm reduction
  • Get blood panel done