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Wedding in
— days
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Days
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Weeks
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kg left
1
Phase
Weight
93 kg
Goal: 87 kg
Calories
0 kcal
Target: 1,950
Protein
0 g
Target: 150 g
Water
0.0 L
Target: 3.0 L
Today's gym
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Food logger
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Meal name (optional)
Calories (kcal)
Protein (g)
Water (L)
Quick reference
3 eggs → 210 kcal · 18g protein
Grilled chicken 200g → 280 kcal · 52g protein
Brown rice (small portion) → 180 kcal · 4g protein
Whole wheat bread (2 slices) → 160 kcal · 6g protein
Labneh 2 tbsp → 60 kcal · 4g protein
Almonds handful → 160 kcal · 6g protein
Tuna can (drained) → 150 kcal · 32g protein
Lentils (cooked cup) → 230 kcal · 18g protein
Banana → 90 kcal · 1g protein
Apple → 80 kcal · 0g protein
Whey protein shake → 120 kcal · 25g protein
Today's log
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Totals
0 kcal 0g 0.0L
Remaining today
1950
kcal left
150
g prot left
3.0
L left
Your plan
10 September 2026 · 3 phases · 3 gym days/week
Phase 1 — Habit building
Weeks 1–4 · Target: −1.5 kg
  • Cut all sugary drinks immediately
  • Drink 3L water every day
  • 3 gym sessions per week — light weight, good form
  • Stay at 1,900–2,000 kcal/day
  • Hit 7,000 steps minimum daily
  • Sleep 7–8 hours
Phase 2 — Fat loss push
Weeks 5–12 · Target: −3.5 kg
  • Increase gym weight progressively
  • Add 20 min cardio to Friday sessions
  • Tighten calories to 1,800–1,900 kcal/day
  • Protein 150–160g/day — every meal has a source
  • Evening walks 3× per week
  • Add whey protein shake post-gym
Phase 3 — Wedding peak
Weeks 13–16 · Target: −1 kg + definition
  • Maintain weight, focus on looking sharp
  • Reduce sodium — cuts bloating
  • Keep gym — don't stop before wedding
  • Hydration critical for skin and energy
  • Fried and processed food near zero
Gym week — tap for exercises
MON
Upper body ↗
Bench · Rows · Shoulders · Arms
TUE
Rest / walk
7,000+ steps
WED
Lower body ↗
Squats · Leg press · RDL · Calves
THU
Rest / walk
7,000+ steps
FRI
Full body + cardio ↗
Deadlifts · Lunges · Chest · Treadmill
SAT–SUN
Rest
Recovery
Food guide
Halal · Saudi-friendly · 1,950 kcal target
Daily targets
Calories1,900–2,000 kcal
Protein140–160 g
Water3.0–3.5 L
Carbs (complex)150–180 g
✓ Eat freely
Grilled chickenFish / tunaEggsLabnehVegetablesSaladLentilsChickpeasAlmondsOatsWaterBlack coffeeBrown rice (small)Whole wheat bread
⚠ Limit
White riceDates (2 max)Fruit (2/day)CheeseHummusWhite breadKabsa (small)
✗ Avoid
Pepsi / 7UPJuiceAl Baik dailyFrench friesMutabbaqKunafaCreamy saucesChipsNescafé with sugar
Sample day
BREAKFAST · ~460 kcal · 28g protein
3 eggs + 2 whole wheat bread + labneh + black coffee
LUNCH · ~560 kcal · 50g protein
Grilled chicken 200g + small brown rice + salad
SNACK · ~240 kcal · 8g protein
Almonds + 1 fruit
DINNER · ~450 kcal · 45g protein
Grilled beef or tuna + steamed veg + lentils
Total≈ 1,710 kcal · ~131g protein
Weight tracker
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Progress toward 87 kg
Start: 93 kgGoal: 87 kg
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History
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