The 12-Week Plan
From 120.1 kg to 106 kg in twelve weeks, with your muscle intact. The 96 kg mark lands in month five or six — that is the route that actually holds.
Where you are
Log your first weigh-in and the chart starts here.
Daily swings of 1–2 kg are water, not fat. Only the weekly average tells you anything.
Today’s non-negotiables
0 / 8Daily targets
Maintenance is roughly 2,750–2,850 kcal for you — the InBody’s 3,056 is optimistic. A 700 kcal deficit is about 0.8–1.0 kg per week.
The plate
Breakfast
450 kcal · 45 g protein- 4 whole eggs scrambled with onion, tomato, pepper
- 1 slice brown bread or ½ cup oats
- Black coffee — no sugar, no cream
Arabic swap: 200 g low-fat labneh + 2 boiled eggs + cucumber & tomato + 1 small khubz asmar
Lunch
600 kcal · 55 g protein- 200 g grilled chicken breast, lean beef, or fish
- 150 g cooked rice, freekeh, burghul, or 1 medium potato
- Large salad + lemon + 1 tsp olive oil
Mansaf, maqluba, musakhan: one portion only, no seconds, skip the bread base, double the salad
Around training
350 kcal · 40 g protein- 1 scoop whey + 1 banana or apple
- Or 250 g Greek yogurt + 30 g nuts
Dinner
550 kcal · 50 g protein- 200 g protein — chicken, fish, tuna, or lean meat
- Big portion of grilled or steamed vegetables
- Small carb, or skip it entirely on rest days
Free all day: green vegetables, cucumber, tomato, lemon, herbs, spices, black coffee, tea, vinegar, mustard
The program
Four lifting days: Sat, Mon, Wed, Thu. Sun and Tue are 45 min walks. Fri is fully off. Write the weight you used next to each exercise — that log is how you know you are progressing.
14 months off means your tendons are behind your muscles. Every set stops 3–4 reps short of failure. It will feel too easy — that is the point.
Upper A — Push
Sat- Machine chest press3 × 12
- Seated dumbbell shoulder press3 × 12
- Chest-supported dumbbell row3 × 12
- Lat pulldown3 × 12
- Cable triceps pushdown2 × 15
- Dumbbell lateral raise2 × 15
- Plank3 × 30 sec
Lower A
Mon- Leg press3 × 12
- Goblet squat (light)3 × 10
- Leg curl3 × 12
- Dumbbell Romanian deadlift3 × 10
- Standing calf raise3 × 15
- Dead bug3 × 10/side
Upper B — Pull
Wed- Lat pulldown (wide grip)3 × 12
- Seated cable row3 × 12
- Incline dumbbell press3 × 12
- Cable face pull3 × 15
- Dumbbell hammer curl2 × 12
- Overhead triceps extension2 × 12
- Side plank3 × 20 sec/side
Lower B
Thu- Hack squat / machine squat3 × 12
- Dumbbell walking lunge3 × 10/leg
- Leg extension3 × 15
- Hip thrust3 × 12
- Seated calf raise3 × 15
- Cable woodchop3 × 12/side
Not yet — and why
No running, jumping, or sprint intervals until you are well under 110 kg. At 120 kg those load your knees and lower back far beyond what 14 months of detraining can absorb. Bike intervals give you the same conditioning without the impact.
Re-test every 4 weeks
| Metric | 11 Sep 2026 | Week 12 target |
|---|---|---|
| Weight | 120.1 kg | 105–107 kg |
| Body fat mass | 45.3 kg | 31–33 kg |
| Body fat % | 37.7 % | 29–31 % |
| Skeletal muscle (hold it) | 41.7 kg | 41–42 kg |
| Waist | 125.2 cm | 110–113 cm |
| Visceral fat area | 185 cm² | 120–135 cm² |
Skeletal muscle is the number that matters. If SMM drops more than about 1 kg, you are cutting too hard or missing your protein. Raise calories by 200 and check your protein before you cut anything further.
Book this in the first two weeks
A waist of 125.2 cm and a visceral fat area of 185 cm² put you well past the threshold where a baseline workup is worth doing. Start the plan now — do not wait for the results.
- Fasting glucose + HbA1c
- Full lipid panel
- Liver enzymes (ALT/AST)
- Thyroid (TSH)
- Blood pressure
- Sleep apnea screen — mention snoring and daytime sleepiness
Everything you log stays in this browser only — nothing is sent anywhere. This is a personal training plan, not medical advice; clear it with your doctor if you have any diagnosed condition.