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Are you aiming to shed 20 pounds quickly? Well, here’s a guaranteed plan from an expert. Jerry Tamfu, a fat loss coach and trainer, specializes in aiding busy career professionals in dropping 15 to 25 pounds in just 90 days without restrictive diets while still enjoying their social lives. Recently, he shared a detailed strategy encompassing diet, workouts, and lifestyle changes to help you achieve a 20-pound weight loss goal.
Proteins (high satiety, supports lean muscle)
- Chicken breast or thighs (skinless)
- Extra lean ground turkey or beef
- Salmon, cod, or canned tuna
- Eggs and egg whites
- Greek yogurt (0–2% fat)
- Cottage cheese
- Protein powder (whey or plant-based)
Carbs (energy + sustainability, not restriction)
- Jasmine or basmati rice
- Rolled oats or steel-cut oats
- Sweet potatoes or baby potatoes
- Quinoa
- Ezekiel bread or whole grain wraps
- Black beans, lentils, or chickpeas
- Fruit (berries, bananas, apples)
Fats (hormones + hunger control)
- Avocados
- Olive oil
- Nut butters (almond, peanut)
- Chia seeds / flax seeds
- Walnuts / almonds / cashews
Veggies (volume + nutrients)
- Spinach, kale, romaine
- Broccoli, cauliflower, zucchini
- Bell peppers, cucumbers, carrots
- Onions, mushrooms, garlic
- Frozen veggie blends for convenience⸻
Workout Routine (Minimal Time, Maximum Return)
Frequency: 3-4x per week (Strength + Conditioning Mix)
DAY 1: Full-Body Strength
- Goblet squats – 3×10
- Push-ups (or incline) – 3×8-12
- Bent-over dumbbell rows – 3×10
- Glute bridges – 3×15
- Plank – 3x30s
DAY 2: Cardio + Core (30-35 min)
- Intervals: 1 min jog / 1 min walk x 10 rounds
- Superset:
- Russian twists x20
- Leg raises x15
Repeat x3
DAY 3: Upper Body + Conditioning
- Dumbbell shoulder press – 3×10
- Lat pulldown or assisted pull-ups 3×8
- Dumbbell chest press – 3×10
- 10-min finisher:
- 30s jumping jacks / 30s rest x10
DAY 4: Lower Body Burn + Walk
- Reverse lunges – 3×10 each leg
- Romanian deadlifts (dumbbell) – 3×12
- Step-ups or bodyweight squats 3×15
- 20–30 min brisk walk or incline treadmill
Daily Habits to Support Fat Loss
- 10k steps per day (broken up throughout the day)
- High-protein breakfast (to prevent snacking)
- Meal prep 2x/week (save time, reduce decisions)
- Hydration: 2.5–3L/day
- Sleep: Aim for 7–8 hrs nightly (no screens 30 mins before bed)
- Track food 3–5 days/week (loosely, not obsessively)
- Plan social meals ahead (choose lean proteins + one indulgence)
- Eat veggies with 2+ meals/day
- Stop eating 80% full
- Weekly self-check-in:
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