Do you need to lose 20 kilos as quick as potential? One knowledgeable has a sure-fire plan for you. In response to his social media bio, Jerry Tamfu is a fats loss coach and coach who helps busy profession professionals lose 15 to 25 kilos with out diets in 90 days with out sacrificing their social lives. In a brand new submit, he reveals his actual plan—together with food plan, train, and habits—to lose 20 kilos.
Proteins (excessive satiety, helps lean muscle)
- Hen breast or thighs (skinless)
- Further lean floor turkey or beef
- Salmon, cod, or canned tuna
- Eggs and egg whites
- Greek yogurt (0–2% fats)
- Cottage cheese
- Protein powder (whey or plant-based)
Carbs (power + sustainability, not restriction)
- Jasmine or basmati rice
- Rolled oats or steel-cut oats
- Candy potatoes or child potatoes
- Quinoa
- Ezekiel bread or entire grain wraps
- Black beans, lentils, or chickpeas
- Fruit (berries, bananas, apples)
Fat (hormones + starvation management)
- Avocados
- Olive oil
- Nut butters (almond, peanut)
- Chia seeds / flax seeds
- Walnuts / almonds / cashews
Veggies (quantity + vitamins)
- Spinach, kale, romaine
- Broccoli, cauliflower, zucchini
- Bell peppers, cucumbers, carrots
- Onions, mushrooms, garlic
- Frozen veggie blends for comfort⸻
Exercise Routine (Minimal Time, Most Return)
Frequency: 3-4x per week (Power + Conditioning Combine)
DAY 1: Full-Physique Power
- Goblet squats – 3×10
- Push-ups (or incline) – 3×8-12
- Bent-over dumbbell rows – 3×10
- Glute bridges – 3×15
- Plank – 3x30s
DAY 2: Cardio + Core (30-35 min)
- Intervals: 1 min jog / 1 min stroll x 10 rounds
- Superset:
- Russian twists x20
- Leg raises x15
Repeat x3
DAY 3: Higher Physique + Conditioning
- Dumbbell shoulder press – 3×10
- Lat pulldown or assisted pull-ups 3×8
- Dumbbell chest press – 3×10
- 10-min finisher:
- 30s leaping jacks / 30s relaxation x10
DAY 4: Decrease Physique Burn + Stroll
- Reverse lunges – 3×10 every leg
- Romanian deadlifts (dumbbell) – 3×12
- Step-ups or body weight squats 3×15
- 20–30 min brisk stroll or incline treadmill
Every day Habits to Assist Fats Loss
- 10k steps per day (damaged up all through the day)
- Excessive-protein breakfast (to stop snacking)
- Meal prep 2x/week (save time, cut back choices)
- Hydration: 2.5–3L/day
- Sleep: Purpose for 7–8 hrs nightly (no screens 30 minutes earlier than mattress)
- Observe meals 3–5 days/week (loosely, not obsessively)
- Plan social meals forward (select lean proteins + one indulgence)
- Eat veggies with 2+ meals/day
- Cease consuming 80% full
- Weekly self-check-in:
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