Nemzfit – 60 Day Recomp Reset (Personal Plan)

Recomp = Fat loss + Muscle gain | عربي + English

🧭 Quick Setup

Start: ____ | End (60 days): ____
Main Goals:
- Body fat → 25%
- Sculpt waist + flat belly
- Upper & Glutes tone
- Sleep 7–8h + Energy ↑

✅ Daily Checklist

[ ] Workout (60 min) | Protein ≥ 120 g | Calories 1500–1600
[ ] Water 2–3L | Steps 10,000 | Mobility 10 min
[ ] Gratitude/نية | Sleep 7–8h

📅 Weekly Planner (Week __)

انسخي هذا البلوك لكل أسبوع (Week 1 → Week 8)

Training – 5 days / 60 min

Day	Focus	Main Session (Sets×Reps)	RPE	Finisher	Notes
Mon	Upper + Core	DB Press 3×10–12 • Row 3×10–12 • Lat Raise 3×12–15 • Plank 3×40s	7	Walk 10–15m	Posture
Tue	Glutes + Hams	Hip Thrust 4×8–10 • RDL 3×10–12 • Step-up 3×12/leg • Deadbug 3×10	8	Sled/Walk 10m	Tempo 3-1-1
Wed	HIIT + Belly	40:20 ×10 (KB swings / Mt. climbers / Bike)	8	—	Low impact
Thu	Back + Arms	Lat pulldown 3×10–12 • Cable Row 3×10–12 • Curl 3×12 • Triceps 3×12	7	Stretch 10m	Scap control
Fri	Glutes + Abs	Bulgarian 3×10/leg • Cable kickback 3×15 • Ab-wheel 3×8–10	8	Walk 10m	Mind–muscle

Rest: Sat/Sun (اختاري يوم راحة + يوم تعافي نشط)

🍽️ Nutrition Hub

Targets: Calories 1500–1600 | Protein 120 g | Fat 45–55 g | Carbs الباقي

Day Types:

Training: P120 • F50 • C160–190
Rest: P120 • F55 • C120–140
HIIT: P120 • F45–50 • C170–200

Pre-WO (7pm): زبادي/زبدة فستق قليل + موزة أو 2 تمر + ماء + رشة ملح

Post-WO: Beef Isolate + 5g Creatine (+ سناك خفيف لو لزم)

Sample Meals (قابلة للتبديل) | Meal | Example | P | C | F | kcal | |—|—|—:|—:|—:|—:| | Breakfast | GF oats + whey + berries | 30 | 45 | 10 | ~400 | | Lunch | Chicken 150g + rice 120g + salad | 35 | 45 | 12 | ~500 | | Dinner* | Salmon 120g + veggies + olive oil | 28 | 15 | 18 | ~350 | | Snack | Cottage/Greek yogurt + fruit | 20 | 20 | 5 | ~200 | *لو العشاء ثقيل بعد التمرين: اكتفي بالـPost-shake + سناك خفيف.