Personal Program — Starting Aug 24, 2026

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Beginner restart · 83kg → 73kg goal · Fat loss focus
Dashboard
Workouts
Nutrition
Reminders
83.0
Current kg
76.0
8wk Target
73.0
Full Goal

Weight Trend

Week 2
~81.3 Week 4
~79.3 Week 6
~77.3 Week 8
~75.5
Pace check. Your original 10kg/2mo ask is faster than the recommended 0.5–1kg/week. This plan targets ~1kg/week — you'll be around 75–76kg by week 8, and can continue at the same pace to 73kg by roughly week 10–12. Adjust the target below any time as real data comes in.
Beginner restart protocol. Full body, 3x/week (alternate A/B/A, then B/A/B next week), non-consecutive days. Light weight, full range of motion, form over load for the first 2 weeks. Pair with 2–3 cardio sessions on off days (126–162 bpm zone, max HR 180).
Day A
Day B
knees over toes

Goblet Squat

3 sets × 12 reps
  • Hold weight at chest, elbows down
  • Sit hips back, chest tall, knees track over toes
  • Thighs to parallel — no lower needed as a beginner
kg
straight line, head-hip-heel

Incline Push-up (or Machine Press)

3 sets × 10–12 reps
  • Hands on bench/rail if floor push-ups are too hard yet
  • Body in one straight line, core braced
  • Lower chest to hand height, elbows ~45° from body
lvl
squeeze glutes at top

Glute Bridge

3 sets × 15 reps
  • Feet flat, knee-width apart, close to hips
  • Drive through heels, squeeze glutes at the top
  • Avoid arching lower back — ribs stay down
rep
hold — brace core

Plank

3 sets × 20–30 sec
  • Forearms down, elbows under shoulders
  • Body flat line — don't let hips sag or pike up
  • Breathe normally, brace core
sec
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Daily Target

~1,600
kcal/day
150g
Protein
~500
Deficit
Protein 150g
Carbs 130g
Fat 55g

Estimate based on ~83kg, ~170cm, 40, sedentary desk job + this training plan. High protein preserves muscle during the deficit. Recheck after 2 weeks of real weigh-ins and adjust ±100–150 kcal if loss is faster/slower than target.

Simple Meal Structure

  • Breakfast (~350 kcal): eggs or Greek yogurt + fruit, or oats with protein powder
  • Lunch (~450 kcal): lean protein (chicken/fish/tofu/legumes) + large veg portion + small serving of rice or bread
  • Dinner (~450 kcal): similar structure to lunch, lighter on carbs if training was earlier in the day
  • Snacks (~350 kcal): nuts, fruit, cottage cheese, or a protein shake — especially post-workout

No restrictions noted for you, so no foods are off-limits — the target is total calories and protein, not specific "clean" vs "unclean" foods. Prioritize protein + vegetables at each meal to stay full on fewer calories.

Not medical advice. This is a general estimate, not a clinical nutrition plan. If you have any metabolic, thyroid, or digestive condition, or take medication affecting appetite or metabolism, check with a doctor or dietitian before following a fixed calorie target.

Notifications

Workout reminders
Mon / Wed / Fri
Weigh-in reminder
Monday morning
Cardio reminder
Tue / Thu
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Limitation: browser notifications here only fire while this page is open in a tab (HTML5 has no background push without an installed app/service worker). For reliable alerts, keep this tab open during your active hours, or ask me to set a phone alarm for your workout days instead.