DESIGN FOR LIFE

Simple Meal Plan for Weight Loss This is a ~1,500-calorie daily template (adjust portions up/down based on your age, weight, activity, and needs—track with an app for precision). It creates a moderate calorie deficit for sustainable fat loss (aim for 0.5–1 lb per week) while emphasizing protein to preserve muscle, fiber for fullness, and whole foods. No fish. Focus on lean proteins (chicken, turkey, beef, eggs, dairy), veggies, fruits, and controlled carbs/fats. Drink plenty

Monday: Chest Focus (with some arm assistance for balance) Bench Press (barbell or dumbbell) – 4 sets of 8–10 reps Incline Dumbbell Press – 3 sets of 10–12 reps Chest Flyes (dumbbell or cable) – 3 sets of 12 reps Push-Ups (or weighted if advanced) – 3 sets to near failure Tricep Dips or Overhead Tricep Extensions – 3 sets of 10–12 reps (arm tie-in) Tuesday: Legs Focus Squats (barbell back squat or goblet squat) – 4 sets of 8–10 reps Romanian Deadlifts – 3 sets of 10 reps Lun