Week 1–4 Fit & Shred Plan

Built for a work-from-home schedule, Indian home food, and patio workouts. Goal: consistent fat loss while keeping strength and energy high.

Calories: ~1,900–2,100/day
Protein: 150–170g/day
Steps: 8k–10k/day
Daily non-negotiables
Protein + Steps
Hit protein first, then carbs.
Workout schedule
3 Strength + 2 Walks
Start simple, build consistency.
Recovery goal
7–8 hrs sleep
Improves BP, HRV, Whoop Age.
Weekly check
Weight + Waist
Same time on Sunday morning.
Week 1: Setup
Week 2: Consistency
Week 3: Tighten
Week 4: Upgrade

Diet Targets (Week 1)

Protein: 150g/day
Carbs: keep portions tight
Water: 2.5–3L/day
  • Stop/limit: sweets, soda/juice, late-night snacking, fried snacks.
  • Portion rules: rice ≤ 1/2 cup cooked; chapati ≤ 2 at lunch; dinner carbs minimal.
  • Protein anchors (each meal): eggs, Greek yogurt, chicken/fish, paneer/tofu, dal + extra curd.
  • Chutney control: coconut chutney = 1–2 tbsp (it’s calorie-dense).
Simple win: Add 1 protein item to every meal before eating carbs.

Workout Targets (Week 1)

3 strength sessions
2 easy cardio days
8k steps/day
  • Mon: Strength A (Upper + Core)
  • Tue: 30–40 min brisk walk
  • Wed: Strength B (Lower + Core)
  • Thu: Mobility + 20–30 min walk
  • Fri: Strength C (Full Body)
  • Sat: Family activity (park walk, play, light sports)
  • Sun: Rest + 10 min stretch
Whoop tip: Keep most cardio Zone 2 (easy pace) in Weeks 1–2.

Meal Template (Week 1)

Meal Easy Indian Options Portion Guidance
Breakfast 2 idli + sambar + 2 eggs
OR moong dal chilla + curd 		Chutney 1–2 tbsp max. Prefer sambar (protein + volume).
Lunch Dal + sabzi + 1–2 chapati
Add chicken/paneer if possible 		Chapati max 2. Add salad bowl first.
Snack Greek yogurt / protein shake / boiled chana / fruit Keep it protein-forward. Avoid biscuits.
Dinner Paneer/tofu/chicken + veggies + dal soup No rice. If needed, 1 chapati max.
If you eat dosa: 1 dosa + extra sambar, minimal oil, no second dosa.

Daily Checklist (Week 1)

Diet Targets (Week 2)

Protein: 155–165g/day
Carbs: cleaner + timed
  • Carb timing: keep most carbs at breakfast/lunch; dinner mostly protein + veggies.
  • Idli/dosa days: keep lunch chapati to 1; skip rice that day.
  • Oil control: 1–2 tsp per meal max (dosa/ghee adds up fast).
  • Fiber boost: add 1 full bowl salad at lunch daily.
Easy upgrade: Swap curd for Greek yogurt (higher protein).

Workout Targets (Week 2)

3 strength
2 Zone 2 cardio
9k steps/day
  • Same weekly structure as Week 1.
  • Add: 10 minutes core after two sessions (plank + dead bug).
  • Zone 2: brisk walk where you can talk but slightly winded (30–45 min).
Work-from-home hack: Take calls while walking (patio / inside loops).

Daily Checklist (Week 2)

Diet Targets (Week 3)

Protein: 160–170g/day
Zero sugary snacks
  • One “tight” meal/day: very clean (protein + veggies + dal soup).
  • Rice only 2 days/week (≤ 1/2 cup cooked).
  • Chutney control: stick to mint/tomato chutney more often than coconut.
  • Late hunger fix: warm milk (low fat) or Greek yogurt + cinnamon.
BP friendly: Reduce pickle/papad; add spinach/banana for potassium.

Workout Targets (Week 3)

3 strength
+ 1 short HIIT
10k steps/day
  • Keep strength schedule.
  • Add HIIT 1x/week: 10 rounds (20 sec fast / 40 sec easy walk).
  • Keep the other cardio day as Zone 2.
Whoop tip: If recovery is low, swap HIIT for Zone 2.

Daily Checklist (Week 3)

Diet Targets (Week 4)

Protein: 165–175g/day
Carb control refined
  • Carb cycling (simple):
    • Strength days: idli/dosa/chapati OK (controlled portions).
    • Non-strength days: lower carbs (dal + veggies + protein).
  • One planned indulgence/week: keep it to one meal, not a whole day.
  • Travel rule: protein first + walk 20–30 min daily.
Plate method: 1/2 veggies, 1/4 protein, 1/4 carbs.

Workout Targets (Week 4)

3 strength
2 cardio (1 HIIT + 1 Zone 2)
10k steps/day
  • HIIT: 12 rounds (20 sec fast / 40 sec easy).
  • Zone 2: 40–50 min brisk walk.
  • Increase strength difficulty: add reps, slow tempo, or extra set.
Goal by end of Week 4: 6–10 lbs down + better sleep consistency.

Daily Checklist (Week 4)

Patio Strength Workouts (Use Across Weeks 1–4)

Workout Moves Sets × Reps
Strength A (Upper + Core) Push-ups, DB Shoulder Press, DB Row / Band Row, Plank 3×10–12 each, Plank 3×45s
Strength B (Lower + Core) Squats, Reverse Lunges, Glute Bridges, Calf Raises 3×12–15 each
Strength C (Full Body) Goblet Squat, Incline Push-up, Row, Farmer Carry, Dead Bug 3×10–12 (carry 3×45s)
If you don’t have dumbbells: use a backpack filled with books (goblet squat, rows, carries).