Exercises, Nutrition

Intense Fat Loss: 6 Weeks Fat Loss Workout, Veg, and Non-veg Diet Plan

Intense Fat Loss: 6 Weeks Fat Loss Workout, Veg, and Non-veg Diet Plan - ShedBody
24 Jan
9 min read
1.2k
Updated: March 16, 2023

Follow this 6-week intense fat loss workout and diet plan for the next six weeks to remove fat and build muscle fast – and start building rock-hard abs.

In This Article

Let’s start by providing an effective rapid cutting plan that will get your blood pumping, heart rate, and promote both fat loss and lean muscle growth. And as a result, you expected massive weight loss for those adopting a new diet and/or workout plan.

6 Weeks Intense Fat Loss Workout Schedule

DAYSWORKOUTS
DAY-1
(a) MORNINGCardio and Abs
(b) EVENINGChest and Traps
DAY-2Arms and Calves
DAY-3
(a) MORNINGCardio and Abs
(b) EVENINGBack
DAY-4Shoulders
DAY-5
(a) MORNINGCardio and Abs
(b) EVENINGLegs
DAY-6Arms and Calves
DAY-7Off Day
  • In this intense fat loss workout plan, I have given morning time cardio and abs training every other day. Whose training you have to do on an empty stomach.
  • You may either do abs and cardio workout in the morning or workout later.
  • Abs and cardio training will be 3 times a week.
  • Biceps, triceps and calves are trained twice a week as these small muscles recover in 2 to 3 days.
  • If your gym doesn’t have a treadmill, try cycling or jumping rope.
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Day-1 + Day-3 + Day-5: Abs and Cardio Workout

EXERCISESSETSREPS
1. ABS
Crunches on Lat Pulldown BarSet-1
Set-2
Set-3		15 – 20 reps
Flutter KicksSet-1
Set-2
Set-3		15 – 20 reps
Side to Side TwistSet-1
Set-2
Set-3		15 – 20 reps
Incline Crunches
with Twist		Set-1
Set-2
Set-3		15 – 20 reps
2. CARDIO
Treadmill
(slow)		5 minutes
Treadmill
(speed= 10-12kmph)		–25 minutes

Rest period: Rest 30 seconds after each exercise.

Treadmill 30 minutes: Treadmill Workout, Techniques, Benefits and Common Mistakes

Day-1: Chest and Traps Workout

EXERCISESSETSREPS
1. REGULAR SET
Barbell PressSet-1
Set-2
Set-3		20 reps
15 reps
10 reps
2. SUPER SET
(A) Dumbbell Press
(B) Dumbbell Fly		Set-1
Set-2
Set-3		10 reps
10 reps
10 reps
3. REGULAR SET
Dumbbell Incline PressSet-1
Set-2
Set-3
Set-4
Set-5
Set-6		20 reps
18 reps
15 reps
12 reps
10 reps
8 reps
4. SUPER SET
(A) Cable Decline Fly
(B) Dips (Bottom Range)		Set-1
Set-2
Set-3		12 reps
10 reps
8 reps
5. SUPER SET
(A) Barbell Shrugs
(B) Single Plate Front Shrugs		Set-1
Set-2
Set-3		20 reps
15 reps
10 reps

Rest period: Rest 45 to 60 seconds after each superset, or regular set.

Day-2 + Day-6: Arms and Calves Workout

EXERCISESSETSREPS
1. SUPER SET
(A) Close Grip Barbell Curl
(B) Dumbbell Hammer Cur		Set-1
Set-2
Set-3		20 reps
15 reps
10 reps
2. REGULAR SET
Single Hand Dumbbell Curl (inward)Set-1
Set-2
Set-3		20 reps
15 reps
10 reps
3. SUPER SET
(A) High Angle Curls
(B) Triceps Press down
(single hand)		Set-1
Set-2
Set-3		20 reps
15 reps
10 reps
4. REGULAR SET
Skull Crusher on Decline benchSet-1
Set-2
Set-3
Set-4
Set-5
Set-6		20 reps
18 reps
15 reps
12 reps
10 reps
8 reps
5. REGULAR SET
Single Hand Dumbbell Inward CurlSet-1
Set-2
Set-3		20 reps
15 reps
10 reps
6. REGULAR SET
Bench DipsSet-1
Set-2
Set-3		25 reps
25 reps
25 reps
7. SUPER SET
(A) Biceps 21’s
(B) Triceps 21’s		Set-121 reps
8. SUPER SET
(A) Standing Calf RaisesSet-1
Set-2
Set-3		12 reps
10 reps
8 reps
(B) Seated Calf RaisesSet-1
Set-2
Set-3		20 reps
15 reps
10 reps

Rest period: Rest 45 to 60 seconds after each superset, or regular set.

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Day-3: Back Workout

EXERCISESSETSREPS
1. SUPER SET
(A) Cable Rows
(B) Rope lat Pulldown		Set-1
Set-2
Set-3		20 reps
15 reps
10 reps
2. REGULAR SET
Barbell RowsSet-1
Set-2
Set-3
Set-4
Set-5
Set-6		20 reps
18 reps
15 reps
12 reps
10 reps
8 reps
3. SUPER SET
(A) Lat Pulldown (Stability ball)
(B) Hyperextension		Set-1
Set-2
Set-3		20 reps
15 reps
10 reps
4. DEATH SET
Pull-upsSet-150 reps

Death set: You can take 1-5 sets to complete 50-reps of death set.

Rest period: Rest 45 to 60 seconds after each superset, regular set, or death set.

Day-4: Shoulders Workout

EXERCISESSETSREPS
1. REGULAR SET
Barbell Front PressSet-1
Set-2
Set-3
Set-4
Set-5
Set-6		20 reps
18 reps
15 reps
12 reps
10 reps
8 reps
2. SUPER SET
(A) Dumbbell Press
(B) Dumbbell Side Raise		Set-1
Set-2
Set-3		12 reps
10 reps
8 reps
3. SUPER SET
(A) Wide Grip Barbell Row
(B) Barbell Front Row		Set-1
Set-2
Set-3		12 reps
10 reps
8 reps
4. SUPER SET
(A) Lying Rear Delt Fly
(B) Inverted Rows		Set-1
Set-2
Set-3		15 reps
12 reps
10 reps

Rest period: Rest 45 to 60 seconds after each superset, or regular set.

Day-5: Legs Workout

EXERCISESSETSREPS
1. SUPER SET
(A) Hack Squat
(B) Leg Press		Set-1
Set-2
Set-3		20 reps
15 reps
12 reps
2. REGULAR SET
Barbell Step-upsSet-1
Set-2
Set-3
Set-4
Set-5
Set-6		20 reps
18 reps
15 reps
12 reps
10 reps
8 reps
3. SUPER SET
(A) Deadlift
(B) Leg Press (on Smith Machine)		Set-1
Set-2
Set-3		12 reps
10 reps
8 reps
4. REGULAR SET
Walking Lunges with SquatSet-1
Set-2
Set-3		10 reps
10 reps
10 reps

Rest period: Rest 45 to 60 seconds after each superset, or regular set.

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6 Weeks Intense Fat Loss Non-veg Diet Plan

The 6-Week Intense Fat Loss Diet Plan is a 6 days low-carb diet and one-day (off-day) high-carbs diet: You’ll eat four meals per day, two snacks, and include pre-workout and post-workout drinks on workout days, with each meal containing a filling of carbohydrates, contains a balance of protein, and healthy fats.

This fat loss diet plan restricts your carb intake, which encourages your body to use more fat as fuel. They can help you lose weight and provide many other benefits.

Low-carb diet is one of the most popular diets for fat loss. Examples include the Atkins diet, the ketogenic (keto) diet, and the low-carb, high-fat (LCHF) diet.1 2 3

They are generally higher in protein than a low-fat diet, which is important, as protein can help curb your appetite, increase your metabolism, and preserve muscle and your body. Can reduce fat percentage.

To reach your fat loss goal, you should also follow this intense fat loss veg and non-veg diet plan packed with the best foods to burn fat. Diet plan is an easy, so to speak, part of the fat-loss equation. It is the backbone of your whole plan, the foundation of the rigid body.

BMI, BMR, Calories, and Macros Calculator

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Use this calories and macro calculator to find your daily calories’ intake to help you achieve your goal, however, the customized intense fat loss diet plan is given below.

Non-veg Fat Loss Diet Plan on Workout Days

Macro-breakdown: Calories = 1877, Protein = 198g, Carbs = 125g, Fat = 65g

1. Breakfast: Chicken omelette

IngrediantsQuantities
Chicken (grilled)50g
Whole Egg1
Egg whites4
Peanuts20g
Orange1
Multivitamin1 ccapsule
CLA1 ccapsule

Macro-breakdown: Calories =335, Protein = 35g, Carbs = 15g, Fat = 15g

2. Morning snack: Protein cake

IngrediantsQuantities
Whey protein1/2 scoop
Whole egg1
Walnuts18g
Raisins2 spoon
Cinnemon1 pinch

Macro-breakdown: Calories =307, Protein = 35g, Carbs = 8g, Fat = 15g

3. Lunch: Rice chickpeas

IngrediantsQuantities
Paneer50g
Brown rice1/2 cup
Chickpeas1/2 cup
Yogurt sauce3 spoon
Onion/tomato/cilantro–

Macro-breakdown: Calories =398, Protein = 23g, Carbs = 45g, Fat = 10g

4. Evening snack: Protein sticks

IngrediantsQuantities
Oats1/2 cup
Whey protein1 scoop
Non-fat milk1 cup
Peanut butter1 spoon
Cinnamon1 pinch

Macro-breakdown: Calories = 283, Protein = 25g, Carbs = 30g, Fat = 7g

Pre-workout drink
IngrediantsQuantities
BCAA5g
C41 spoon
L-Carnitine
(optional)		1000mg
Water240ml
OR
Black coffee2 teaspoon
Hot water150ml
Post-workout drink
IngrediantsQuantities
Whey protein1.5 scoop
BCAA5g
Glutamine5g
Water240ml
OR
Egg whites7
OR
ProteinX sugar free2sp
Non-fat milk240ml

Macro-breakdown: Calories = 148, Protein = 35g, Carbs = 2g, Fat = 0g

5. Dinner: Potato eggs

IngrediantsQuantities
Paneer30g
Egg whites3
Potato1/2
Mozzarella cheesLittle bit
Green pepper/Green Onion1/2
Tomato1/2
Ketchup1 spoon
Non sticky spray–
Omega-31 capsule

Macro-breakdown: Calories = 250, Protein = 20g, Carbs = 20g, Fat = 10g

6. Before bed meal: Milk protein

IngrediantsQuantities
Almond milk240ml
Casein protein1/2 scoop
Almond14
CLA1 capsule

Macro-breakdown: Calories = 180, Protein = 25g, Carbs = 5g, Fat = 8g

Non-veg Fat Loss Diet Plan on No Workout Days

Macro-breakdown: Calories = 2293, Protein = 143g, Carbs = 311g, Fat = 53g

1. Breakfast: Bread Omelette

IngrediantsQuantities
Almond milk240ml
Casein protein1/2 scoop
Almonds14
Multivitamin1 capsule
CLA1 capsule

Macro-breakdown: Calories = 433, Protein = 28g, Carbs = 60g, Fat = 9g

2. Morning snack: Oats meal

IngrediantsQuantities
Oats1 cup
Whey protein1/2 scoop
Almond10
Apple1/2
Cinnamon1 pinch
Coffee or Green tea1 cup

Macro-breakdown: Calories = 418, Protein = 17g, Carbs = 65g, Fat = 10g

3. Lunch: Beans Rice

IngrediantsQuantities
Brown rice1 cup
Beans with gravy1/2 cup
Yogut1 cup
Mixed salad–

Macro-breakdown: Calories = 450, Protein = 20g, Carbs = 70g, Fat = 10g

4. Evening snack: Banana Shake and Eggs

IngrediantsQuantities
Egg whites5
Banana shake:
Peanut butter1 spoon
Milk1 cup
Banana1.5

Macro-breakdown: Calories = 355, Protein = 33g, Carbs = 40g, Fat = 7g

5. Dinner: Mix-lentils Chapati

IngrediantsQuantities
Mix-lentils1/2 cup
Whole wheat chapati2
Yogurt (low fat)1 cup
Cabbage/Lettucesmall plate
Omega-31 capsule

Macro-breakdown: Calories = 445, Protein = 20g, Carbs = 71g, Fat = 9g

6. Before Bed Meal: Casein Protein

IngrediantsQuantities
Casein protein1/2 scoop
Almond milk240ml
Almond14
CLA1 capsule

Macro-breakdown: Calories =180, Protein = 25g, Carbs = 5g, Fat = 8g

6 Weeks Intense Fat Loss Veg Diet Plan

Veg Fat Loss Diet Plan on Workout Days

Macro-breakdown: Calories = 1900, Protein = 197g, Carbs = 125g, Fat = 68g

1. Breakfast: Protein Smoothie

IngrediantsQuantities
ProteinX or Whey protein2/3 scoop
Non-fat milk240ml
Banana1/2
Flaxseeds2 spoon
Cinnamon1 pinch
Multivitamin1 capsule
CLA1 capsule

Macro-breakdown: Calories = 335, Protein = 35g, Carbs = 15g, Fat = 15g

2. Morning snack: Protein Cake

IngrediantsQuantities
Whey protein or ProteinX (sugar free)1 scoop
Peanut butter1 ½ spoon
Raisin1 spoon
Walnut10 g
Cinnamon1 pinch

Macro-breakdown: Calories = 307, Protein = 35g, Carbs = 8g, Fat = 15g

3. Lunch: Chickpeas Rice

IngrediantsQuantities
Brown rice1/2 cup
Chickpeas1/2 cup
Paneer50g
Yogurt sauce3 spoons
Onion/Tomato/Cilantro–

Macro-breakdown: Calories = 398, Protein = 23g, Carbs = 45g, Fat = 10g

4. Evening snack: Protein Sticks

IngrediantsQuantities
Oats1/2 cup
Whey protein1 scoop
Milk1/4 cup
Peanut butter1 spoon
Cinnamon1 pinch

Macro-breakdown: Calories = 283, Protein = 25g, Carbs = 30g, Fat = 7g

Pre-workout Drink
IngrediantsQuantities
BCAA5g
C41 spoon
L-Carnitine1000mg
Water240ml
OR
Coffee2 teaspoon
Hot water150ml
Post-workout Drink
IngrediantsQuantities
Whey protein1.5 scoop
BCAA5g
Water240ml
OR
ProteinX sugar free2 scoop
Non-fat milk240ml

Macro-breakdown: Calories = 148, Protein = 35g, Carbs = 2g, Fat = 0g

5. Dinner: Potato Tofu Eggs

IngrediantsQuantities
Tofu or Paneer50g
Potato1/2
Mozzarella cheese–
Tomato–
Green pepper/Green onion–
Ketchup–
Non sticky spray–
Omega-31 capsule

Macro-breakdown: Calories = 269, Protein = 18g, Carbs = 20g, Fat = 13g

6. Before Bed Meal: Casein Protein

IngrediantsQuantities
Casein protein2/3 scoop
Almond milk240 ml
Almonds14
CLA1 capsule

Macro-breakdown: Calories = 196, Protein = 26g, Carbs = 5g, Fat = 8g

Veg Fat Loss Diet Plan on No Workout Days

Macro-breakdown: Calories = 2373, Protein = 133g, Carbs = 341g, Fat = 53g

1. Breakfast: Peanut Butter Bread Toast

IngrediantsQuantities
Whole wheat bread3 slices
Non-fat milk1 cup
Banana1 medium
Peanut butter1 spoon
Multivitamin1 capsule
CLA1 capsule

Macro-breakdown: Calories = 441, Protein = 20g, Carbs = 70g, Fat = 9g

2. Morning snack: Oatmeal

IngrediantsQuantities
Whey protein1/2 scoop
Oats1 cup
Raisins2 spoon
Almond10
Apple1/2
Cinnamon1 pinch

Macro-breakdown: Calories = 418, Protein = 17g, Carbs = 65g, Fat = 10g

3. Lunch: Beans rice

IngrediantsQuantities
Brown rice1 cup
Beans with gravy1 cup
Yogurt1 cup
Mixed saladsmall plate

Macro-breakdown: Calories = 450, Protein = 20g, Carbs = 70g, Fat = 10g

4. Evening snack: Banana Oats Protein Shake

IngrediantsQuantities
Oats1/2 cup
Milk1 cup
Whey protein1/2 scoop
Banana1.5
Peanut butter1 spoon

Macro-breakdown: Calories = 427, Protein = 31g, Carbs = 60g, Fat = 7g

5. Dinner: Chapati Lentils

IngrediantsQuantities
Whole wheat chapati2
Mix lentils1/2 cup
Yogurt1 cup
Cabbage/Lettucesmall plate
Omega-31 capsule

Macro-breakdown: Calories = 445, Protein = 20g, Carbs = 71g, Fat = 9g

6. Before bed meal: Casein Protein

IngrediantsQuantities
Casein protein1/2 scoop
Almond milk240ml
Almond14
CLA1 capsule

Macro-breakdown: Calories = 180, Protein = 25g, Carbs = 5g, Fat = 8g

Sources

  1. https://www.ncbi.nlm.nih.gov/books/NBK537084[↩]
  2. Am J Clin Nutr. 2008 May;87(5):1558S-1561S. DOI: 10.1093/ajcn/87.5.1558S. Protein, weight management, and satiety[↩]
  3. Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. DOI: 10.3945/ajcn.114.084038. Epub 2015 Apr 29. The role of protein in weight loss and maintenance[↩]
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