Do you want to lose 20 pounds as fast as possible? An expert has a safe plan for you. According to his social media biography, Jerry tamfu is a coach and a coach of the loss of large people who helps career professionals busy losing 15 to 25 pounds without diet in 90 days without sacrificing their social life. In a new position, he reveals his exact plan – including diet, exercise and habits – to lose 20 pounds.
Proteins (high satiety, supports the lean muscle)
- Chicken breast or thighs (skin -free)
- Turkey or beef
- Salmon, cod or canned tuna
- Eggs and egg whites
- Greek yogurt (0–2% fat)
- Cottage cheese
- Protein powder (whey or plant)
Carbohydrates (energy + sustainability, not restriction)
- Jasmine or basmati rice
- Rolled oats or steel carved oat
- Sweet potatoes or baby potatoes
- Quinoa
- Ezekiel bread or whole grain wraps
- Black beans, lentils or chickpeas
- Fruits (berries, bananas, apples)
Fats (hormones + hunger control)
- Lawyers
- Olive oil
- Nuts (almond, peanut)
- Chia seeds / flax seeds
- Walnut / almonds / cashews
Veggies (volume + nutrients)
- Spinach, kale, Roman
- Broccoli, cauliflower, zucchini
- Peppers, cucumbers, carrots
- Onions, mushrooms, garlic
- Mixtures of frozen vegetables for convenience⸻
Training routine (minimum time, maximum yield)
Frequency: 3-4x per week (resistance + packaging mixture)
Day 1: Full body force
- Goblet squats – 3 × 10
- Push-ups (or leaning)-3 × 8-12
- Folded dumbbells – 3 × 10
- Gluteal bridges – 3 × 15
- Plate – 3×30
Day 2: cardio + nucleus (30-35 min)
- Intervals: 1 min jog / 1 min walk x 10 laps
- Superset:
- Russian twists x20
- The leg increases x15
Repeat x3
Day 3: High body + packaging
- Halltric shoulder press – 3 × 10
- LAT Pulldown or 3 × 8 Assisted Pull-Ups
- Haudbell chest press – 3 × 10
- 10 -minute finisher:
- 30s Jumping Jacks / 30S Rest X10
Day 4: Burn-in low burn + walking
- Inverted frank – 3 × 10 on each leg
- Romanian earth lifts (dumbbells) – 3 × 12
- Step-ups or corporal weight squats 3 × 15
- 20–30 min of fast walking or tilted treadmill
Daily habits to support fat loss
- 10K not per day (broken throughout the day)
- Breakfast rich in protein (to avoid snacks)
- 2x / week meal preparation (saving time, reducing decisions)
- Hydration: 2.5 to 3l / day
- Sleep: target 7 to 8 hours every night (no screens 30 minutes before bed)
- Follow foods 3 to 5 days / week (vaguely, not obsessively)
- Plan up to come to the upcoming social meals (choose lean proteins + indulgence)
- Eat vegetables with more than 2 meals / day
- Stop eating 80% full
- Weekly self-truth:
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