Are you on a mission to shed 20 pounds in record time? If so, you’re in luck! Renowned fat loss coach Jerry Tamfu has crafted a comprehensive, yet straightforward blueprint tailored specifically for busy professionals eager to lose between 15 and 25 pounds in a mere 90 days—without the dread of restrictive diets or hefty sacrifices on their social life. Curious about his unique formula? In a recent social media post that has caught the eyes of many, Tamfu unveils his step-by-step guide, encompassing dietary choices, exercise routines, and healthy habits. Prepare to embark on this journey!
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Protein Power—Fueling Your Muscle Success
- Skinless chicken breasts or thighs
- Extra-lean ground turkey or beef
- Salmon, cod, or canned tuna—ocean’s bounty
- Eggs and egg whites – the breakfast heroes
- Greek yogurt (0–2% fat) for a creamy treat
- Cottage cheese for a protein-rich bite
- Protein powder (whey or plant-based) for that extra kick
Carbohydrates—The Energy You Need
- Jasmine or basmati rice, aromatic staples
- Rolled oats or steel-cut oats to keep you grounded
- Sweet potatoes or baby potatoes—comfort food with benefits
- Quinoa—tiny but mighty nutrient-dense grain
- Ezekiel bread, for a fiber-filled boost
- Black beans, lentils, or chickpeas, bringing hearty goodness
- Your favorite fruits like berries, bananas, or apples—nature’s candy
Healthy Fats—Your Hormonal Allies
- Avocados—the creamy, versatile superfood
- Olive oil for those heart-healthy drizzles
- Nut butters (almond, peanut) to satisfy cravings
- Chia seeds or flax seeds, tiny yet powerful
- Walnuts, almonds, or cashews—delicious sources of good fat
Veggies—Nature’s Nutrition Powerhouses
- Spinach, kale, and romaine—your leafy green friends
- Broccoli, cauliflower, and zucchini for a colorful plate
- Pepper, cucumbers, and carrots for that crunch factor
- Onions, mushrooms, and garlic for flavor explosions
- Convenience: a selection of frozen veggie mixes
Exercise Routine—Maximize Benefits with Minimal Time
**Frequency:** Aim for 3-4 sessions per week (Strength + Conditioning Blend)
Day 1: Full Body Strength
- Barbell squats – 3 sets of 10
- Push-ups or incline push-ups – 3 sets of 8-12
- Bent-over dumbbell rows – 3 sets of 10
- Glute bridges – 3 sets of 15
- Plank – 3 sets of 30 seconds
Day 2: Cardio + Core (30-35 minutes)
- Intervals: 1 minute jog / 1 minute walk (10 rounds)
- Superset:
- Russian twists x 20
- Leg raises x 15
Repeat the superset for 3 sets.
Day 3: Upper Body + Conditioning
- Dumbbell shoulder press – 3 sets of 10
- Lat pulldown or assisted pull-ups – 3 sets of 8
- Dumbbell bench press – 3 sets of 10
- 10-Minute Finisher:
- 30 seconds jumping jacks / 30 seconds rest (10 rounds)
Day 4: Lower Body Burn + a Brisk Walk
- Reverse lunges – 3 sets of 10 each leg
- Romanian deadlifts with dumbbells – 3 sets of 12
- Step-ups or bodyweight squats – 3 sets of 15
- Finish with a 20-30 minute brisk walk or incline walk
Daily Habits for Sustainable Fat Loss
- Take 10,000 steps a day—break it up
- Start your day with a high-protein breakfast—fight off those snack attacks!
- Meal prep twice a week—save time and mental energy
- Keep hydrated: 2.5–3 liters daily
- Prioritize sleep: Aim for 7–8 hours each night (and ditch the screens 30 minutes before bed)
- Keep a food diary 3-5 days a week—be mindful, not obsessive
- Plan your social meals ahead—opt for lean proteins & veggies
- Incorporate vegetables into 2 or more meals a day for nutrient density
- Listen to your body: stop eating when you feel 80% full
- Conduct a weekly self-check-in to reflect on your progress
And if this guide has ignited your motivation, don’t forget to check out the 12-3-30 Walking Method: 20 Proven Tips for Accelerated Weight Loss.
Report By Axadle
