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

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.

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

DAYS	WORKOUTS
DAY-1
(a) MORNING	Cardio and Abs
(b) EVENING	Chest and Traps
DAY-2	Arms and Calves
DAY-3
(a) MORNING	Cardio and Abs
(b) EVENING	Back
DAY-4	Shoulders
DAY-5
(a) MORNING	Cardio and Abs
(b) EVENING	Legs
DAY-6	Arms and Calves
DAY-7	Off 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.

Day-1 + Day-3 + Day-5: Abs and Cardio Workout

EXERCISES	SETS	REPS
1. ABS
Crunches on Lat Pulldown Bar	Set-1 Set-2 Set-3	15 – 20 reps
Flutter Kicks	Set-1 Set-2 Set-3	15 – 20 reps
Side to Side Twist	Set-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

EXERCISES	SETS	REPS
1. REGULAR SET
Barbell Press	Set-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 Press	Set-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

EXERCISES	SETS	REPS
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 bench	Set-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 Curl	Set-1 Set-2 Set-3	20 reps 15 reps 10 reps
6. REGULAR SET
Bench Dips	Set-1 Set-2 Set-3	25 reps 25 reps 25 reps
7. SUPER SET
(A) Biceps 21’s (B) Triceps 21’s	Set-1	21 reps
8. SUPER SET
(A) Standing Calf Raises	Set-1 Set-2 Set-3	12 reps 10 reps 8 reps
(B) Seated Calf Raises	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-3: Back Workout

EXERCISES	SETS	REPS
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 Rows	Set-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-ups	Set-1	50 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

EXERCISES	SETS	REPS
1. REGULAR SET
Barbell Front Press	Set-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

EXERCISES	SETS	REPS
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-ups	Set-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 Squat	Set-1 Set-2 Set-3	10 reps 10 reps 10 reps

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

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.

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

Ingrediants	Quantities
Chicken (grilled)	50g
Whole Egg	1
Egg whites	4
Peanuts	20g
Orange	1
Multivitamin	1 ccapsule
CLA	1 ccapsule

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

2. Morning snack: Protein cake

Ingrediants	Quantities
Whey protein	1/2 scoop
Whole egg	1
Walnuts	18g
Raisins	2 spoon
Cinnemon	1 pinch

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

3. Lunch: Rice chickpeas

Ingrediants	Quantities
Paneer	50g
Brown rice	1/2 cup
Chickpeas	1/2 cup
Yogurt sauce	3 spoon
Onion/tomato/cilantro	–

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

4. Evening snack: Protein sticks

Ingrediants	Quantities
Oats	1/2 cup
Whey protein	1 scoop
Non-fat milk	1 cup
Peanut butter	1 spoon
Cinnamon	1 pinch

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

Pre-workout drink

Ingrediants	Quantities
BCAA	5g
C4	1 spoon
L-Carnitine (optional)	1000mg
Water	240ml
OR
Black coffee	2 teaspoon
Hot water	150ml

Post-workout drink

Ingrediants	Quantities
Whey protein	1.5 scoop
BCAA	5g
Glutamine	5g
Water	240ml
OR
Egg whites	7
OR
ProteinX sugar free	2sp
Non-fat milk	240ml

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

5. Dinner: Potato eggs

Ingrediants	Quantities
Paneer	30g
Egg whites	3
Potato	1/2
Mozzarella chees	Little bit
Green pepper/Green Onion	1/2
Tomato	1/2
Ketchup	1 spoon
Non sticky spray	–
Omega-3	1 capsule

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

6. Before bed meal: Milk protein

Ingrediants	Quantities
Almond milk	240ml
Casein protein	1/2 scoop
Almond	14
CLA	1 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

Ingrediants	Quantities
Almond milk	240ml
Casein protein	1/2 scoop
Almonds	14
Multivitamin	1 capsule
CLA	1 capsule

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

2. Morning snack: Oats meal

Ingrediants	Quantities
Oats	1 cup
Whey protein	1/2 scoop
Almond	10
Apple	1/2
Cinnamon	1 pinch
Coffee or Green tea	1 cup

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

3. Lunch: Beans Rice

Ingrediants	Quantities
Brown rice	1 cup
Beans with gravy	1/2 cup
Yogut	1 cup
Mixed salad	–

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

4. Evening snack: Banana Shake and Eggs

Ingrediants	Quantities
Egg whites	5
Banana shake:
Peanut butter	1 spoon
Milk	1 cup
Banana	1.5

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

5. Dinner: Mix-lentils Chapati

Ingrediants	Quantities
Mix-lentils	1/2 cup
Whole wheat chapati	2
Yogurt (low fat)	1 cup
Cabbage/Lettuce	small plate
Omega-3	1 capsule

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

6. Before Bed Meal: Casein Protein

Ingrediants	Quantities
Casein protein	1/2 scoop
Almond milk	240ml
Almond	14
CLA	1 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

Ingrediants	Quantities
ProteinX or Whey protein	2/3 scoop
Non-fat milk	240ml
Banana	1/2
Flaxseeds	2 spoon
Cinnamon	1 pinch
Multivitamin	1 capsule
CLA	1 capsule

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

2. Morning snack: Protein Cake

Ingrediants	Quantities
Whey protein or ProteinX (sugar free)	1 scoop
Peanut butter	1 ½ spoon
Raisin	1 spoon
Walnut	10 g
Cinnamon	1 pinch

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

3. Lunch: Chickpeas Rice

Ingrediants	Quantities
Brown rice	1/2 cup
Chickpeas	1/2 cup
Paneer	50g
Yogurt sauce	3 spoons
Onion/Tomato/Cilantro	–

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

4. Evening snack: Protein Sticks

Ingrediants	Quantities
Oats	1/2 cup
Whey protein	1 scoop
Milk	1/4 cup
Peanut butter	1 spoon
Cinnamon	1 pinch

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

Pre-workout Drink

Ingrediants	Quantities
BCAA	5g
C4	1 spoon
L-Carnitine	1000mg
Water	240ml
OR
Coffee	2 teaspoon
Hot water	150ml

Post-workout Drink

Ingrediants	Quantities
Whey protein	1.5 scoop
BCAA	5g
Water	240ml
OR
ProteinX sugar free	2 scoop
Non-fat milk	240ml

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

5. Dinner: Potato Tofu Eggs

Ingrediants	Quantities
Tofu or Paneer	50g
Potato	1/2
Mozzarella cheese	–
Tomato	–
Green pepper/Green onion	–
Ketchup	–
Non sticky spray	–
Omega-3	1 capsule

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

6. Before Bed Meal: Casein Protein

Ingrediants	Quantities
Casein protein	2/3 scoop
Almond milk	240 ml
Almonds	14
CLA	1 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

Ingrediants	Quantities
Whole wheat bread	3 slices
Non-fat milk	1 cup
Banana	1 medium
Peanut butter	1 spoon
Multivitamin	1 capsule
CLA	1 capsule

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

2. Morning snack: Oatmeal

Ingrediants	Quantities
Whey protein	1/2 scoop
Oats	1 cup
Raisins	2 spoon
Almond	10
Apple	1/2
Cinnamon	1 pinch

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

3. Lunch: Beans rice

Ingrediants	Quantities
Brown rice	1 cup
Beans with gravy	1 cup
Yogurt	1 cup
Mixed salad	small plate

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

4. Evening snack: Banana Oats Protein Shake

Ingrediants	Quantities
Oats	1/2 cup
Milk	1 cup
Whey protein	1/2 scoop
Banana	1.5
Peanut butter	1 spoon

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

5. Dinner: Chapati Lentils

Ingrediants	Quantities
Whole wheat chapati	2
Mix lentils	1/2 cup
Yogurt	1 cup
Cabbage/Lettuce	small plate
Omega-3	1 capsule

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

6. Before bed meal: Casein Protein

Ingrediants	Quantities
Casein protein	1/2 scoop
Almond milk	240ml
Almond	14
CLA	1 capsule

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

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[↩]