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A colorful, hand-drawn infographic illustrating a "9-MONTH FAT LOSS & STRENGTH PLAN" with a smiling fit man, dumbbells, and motivational text.

A colorful, hand-drawn infographic illustrating a "9-MONTH FAT LOSS & STRENGTH PLAN" with a smiling fit man, dumbbells, and motivational text.
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make a fun and playful image with the following info: 9-MONTH FAT LOSS & STRENGTH PLAN Start: ~97.4 kg | Goal: ~71–72 kg Height: 169 cm | Rate: 0.5–0.75 kg/week PHASE 1 (Months 1–2): Goal: −5 to −7 kg. Focus: routine, protein, consistency. PHASE 2 (Months 3–5): Goal: −7 to −9 kg. Focus: steady fat loss, light walking. PHASE 3 (Months 6–7): Goal: −5 kg. Focus: mobility, strength maintenance. PHASE 4 (Months 8–9): Goal: −4 to −5 kg. Focus: maintenance practice. ⸻ DAILY TARGETS Calories: 1,650–1,800 Protein: 110–130g Meals: 2 + optional snack ⸻ WORKOUTS (20 MIN | 2–3 sets | RPE 6–7) Monday – Lower + Core: Goblet Squat, RDL, Dead Bug / Pallof Wednesday – Upper: Incline Press, One-Arm Row, Band Face Pull Friday – Lower + Upper: Hip Thrust, Split Squat, Band Pulldown ⸻ EARLY MORNING SHIFTS Before work (optional): Protein shake OR eggs OR yoghurt Post-shift: Biggest meal of the day Evening: Light, simple meal MINDSET & EMERGENCY PROTOCOLS LOW-ENERGY EMERGENCY PLAN (MOST IMPORTANT) For days you feel wrecked, flat, or overwhelmed. LEVEL 1: “I’m tired but okay” Eat normally. Cut workout to 1–2 exercises only (10–15 mins max). Win = showing up briefly. LEVEL 2: “I feel awful” Eat protein. No workout. 5–10 min gentle stretching or walk. Win = recovery. LEVEL 3: “I’m done” Eat something. Go to bed early. Zero guilt. Win = protecting tomorrow. ⸻ NEVER DO THIS Starve to “compensate” Train through exhaustion Quit the week because of one day ⸻ RULE TO LIVE BY Bad days are part of the plan. See more

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