πŸš€ 90 Days to a Stronger, Leaner You: No-BS Plan

πŸš€ 90 Days to a Stronger, Leaner You: No-BS Plan

πŸš€ DOERZ 90 Days to a Stronger, Leaner You: No-BS Plan

Rules:Β 

Food isn’t comfort. Food is fuel. Junk food? That’s weakness disguised as pleasure.

  • Whole, clean meals. No excuses.

  • 500-calorie deficit = fat loss. Stick to it.

  • 3 liters of water daily. Stay sharp, stay hydrated.

  • Protein every meal. Muscle needs building blocks.

    You don’t need a fancy gym. You need consistency and grit. Every drop of sweat is proof that you’re showing up when others quit.

    Weekly Setup:

    • 3 Strength Days (Mon, Wed, Fri)

    • 2 Cardio Days (Tue, Sat)

    • 1 Mobility / Recovery Day (Sun)

    πŸ’ͺ Strength Circuit (Repeat 3x, no whining):

    • Push-Ups – 15 reps

    • Squats – 20 reps

    • Dumbbell Rows – 15 reps each arm

    • Plank – 1 min hold

    • Burpees – 10 reps (end every round with burpees – no excuses)

    πŸ”₯ Cardio (David Goggins style):

    • Sprint 30 sec, Walk 90 sec (x 10)

    • Or lace up and run 3–5 miles. Don’t stop when it hurts. Stop when it’s done.

    By week 2, your body screams. By week 4, your mind starts to harden. By week 12, you’re not the same person.

    Β 

Day 1. You look in the mirror β€” maybe you don’t like what you see. Tired eyes, extra weight, low energy. You’ve told yourself, β€œThis is the time I change.” But here’s the thing: most people quit in the first two weeks because they don’t have a clear plan.

This is your roadmap β€” 90 days, step by step. Not hype, not gimmicks. Just real workouts, real food, and smart supplements to back you up.

πŸ‹οΈ Step 1: The Workout Framework

β€œThis is the moment. The bed whispers comfort, but comfort never changed a life. Every step I take today is me burying the old version of myself. I run, I sweat, I fight β€” not for who I am, but for who I refuse to remain. Day 1 isn’t about fitness. It’s about war. And I don’t lose wars.”

This is Day 1. You don’t need to be perfect. You just need to start.

Β 

30-Day β€œDOERZ” Fat-Loss Plan

(No excuses. No shortcuts. Be a DOER.)

Daily Rules:

  1. Wake up early – no snooze, no negotiations.

  2. Hydrate – 1 glass of water with lemon or apple cider vinegar.

  3. Supplements – Seamoss for minerals, ACV for digestion, BCAA during workouts, Beetroot for stamina, Collagen Peptides for recovery, Sleep Gummies for recovery.

  4. Mindset work – 5 min journaling or affirmations: β€œI’m a Doer. I finish what I start.”

  5. Nutrition – High protein, moderate carbs, clean fats. No junk. No BS.

Days 1–7 (Foundation Week)

  • Workout:

    • 30 min fasted jog or brisk walk (morning).

    • Gym/Bodyweight (afternoon):

      • Push-ups (3x15)

      • Squats (3x20)

      • Plank (3x30s)

      • Light weights or resistance bands (3x12).

  • Supplements:

    • Morning: Seamoss + ACV water.

    • Pre-workout: Beetroot powder (for energy).

    • During: BCAA (sip while training).

    • Evening: Collagen Peptides in tea/smoothie.

    • Night: Sleep Well Gummies.

Days 8–14 (Build Week)

  • Workout:

    • Morning: 40 min jog (increase pace).

    • Gym:

      • Bench press or push-ups (4x12)

      • Deadlifts or bodyweight hinge movement (4x10)

      • Lunges (4x12 each leg)

      • Hanging knee raises (3x15).

    • 5 min cold shower finish.

  • Supplements: same as above.

  • Mindset: Write 1 thing every day you wanted to quit but didn’t.

Days 15–21 (Push Week)

  • Workout:

    • Morning: 45 min jog or run/walk intervals.

    • Gym:

      • Pull-ups or assisted (3x8–10)

      • Overhead press (4x10)

      • Bulgarian split squats (3x12 each leg)

      • Mountain climbers (3x40s).

    • Finish with 10 burpees (don’t negotiate).

  • Supplements: Same stack, but double Collagen on heavy days.

  • Mindset: 5 min in front of mirror: β€œYou are NOT done yet.”

Days 22–30 (Breakthrough Week)

  • Workout:

    • Morning: 1 hr jog OR 20 min stair sprints.

    • Gym:

      • Circuit (repeat 3x, no excuses):

        • Push-ups (20)

        • Squats (20)

        • Burpees (15)

        • Pull-ups (8)

        • Plank (1 min).

    • End with 15-min stretch/foam roll.

  • Supplements: Same as above, strict daily.

  • Mindset: Write 1 page on who you’ll be after 90 days.

πŸ”₯ End of 30 Days Check-in:

  • Track weight, but more importantly energy, discipline, and consistency.

  • You’re not just burning fat β€” you’re becoming unbreakable.

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