FitPath AI

What you described before — 6 days of cardio plus a crash diet — isn't a discipline problem. It's a bad system. You burned out your recovery capacity and starved your muscle at the same time. No wonder week 4 fell apart. We're going to do the opposite.

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Your 3-Day Full-Body Plan (Mon / Wed / Fri, or any 3 non-consecutive days)

Same structure each session. Alternate between Workout A and Workout B.

Workout A

| Exercise | Sets x Reps | Rest |

|---|---|---|

| Goblet Squat (DB) | 3 x 10 | 60 sec |

| DB Romanian Deadlift | 3 x 10 | 60 sec |

| Push-Ups (weighted vest or slow) | 3 x 8–12 | 60 sec |

| DB Bent-Over Row | 3 x 10 each | 60 sec |

| DB Overhead Press | 3 x 10 | 60 sec |

| Dead Hang or Pull-Up | 2 x max | 90 sec |

Workout B

| Exercise | Sets x Reps | Rest |

|---|---|---|

| DB Reverse Lunge | 3 x 8 each leg | 60 sec |

| DB Single-Leg RDL | 3 x 8 each | 60 sec |

| DB Floor Press | 3 x 10 | 60 sec |

| Pull-Ups (or DB Renegade Row) | 3 x 5–8 | 90 sec |

| DB Lateral Raise | 3 x 12 | 45 sec |

| Plank | 3 x 30–45 sec | 45 sec |

Warm-up (5 min, every session):

• 30 jumping jacks
• 10 hip circles each leg
• 10 cat-cow
• 10 arm swings
• 5 slow bodyweight squats

Progression rule: When you hit the top of the rep range on all sets, add weight or slow the tempo the next session. That's it.

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Nutrition — One Thing to Focus On First

Eat 180–190g of protein per day. That's your only rule for weeks 1–2. Hit that number and your calories will almost self-regulate — protein is satiating and muscle-protective during fat loss. Rough targets: 2,000–2,200 kcal/day, mild deficit, not a crash. You'll lose 1–1.5 lbs/week on average. 25 lbs takes 4–6 months done right. Anyone promising faster is selling you the same thing that wrecked week 4 last time.

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The #1 Thing That Will Derail You in the First 4 Weeks

Weighing yourself every morning and panicking at normal fluctuations. Water, sleep, and sodium will move the scale 2–4 lbs day to day. Weigh once a week, same time, and track the monthly trend — not the daily noise.

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What do you want next — Week 2 progression, a closer look at hitting that protein target on a busy schedule, or how to handle mornings when you only have 20 minutes?