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How to Lose 20 lbs In Six Weeks

How to Lose 20 lbs

Written by Mike Cola

August 15, 2021

A complete diet and workout program for men to lose up to 20 lbs in under six weeks.


If you’re a guy who wants to lose 20 pounds fast, a low-carb whole food natural diet combined with intermittent fasting and the right exercise program will get you the result you want.


How to Lose 20 lbs In Six Weeks:

*A typical program for a 200-pound guy who wants to get down to 180 pounds quickly


Diet Plan (start tracking calories and macros with MyFitness Pal)

  • Low-carb whole natural food diet
  • Macros might look like 50% to 60% fat, 25% to 30 % protein, 10% to 20% carbs
  • Don’t chase after fat. If you’re eating the right whole natural low-carb foods such as animal protein (salmon, grass-fed beef), whole eggs, avocados, and many vegetables, your macros will automatically fall into line. 
  • Prioritize protein at least 0.9 grams per pound of lean body weight 
  • Cycle calories. Some days you are eating maintenance calories
  • Other days be in a calorie deficit
  • Calorie deficit about 10 x bodyweight
  • Maintenance calories: about 500 to 750 over deficit calories (depends on activity level)
  • Calorie deficit four days per week (cardio and golf days)
  • Maintenance calories three days per week (resistance training days)
  • Drink 1/2 your weight in ounces of mineral water every day 


Resistance Training Workout Plan

  • Resistance training three days per week
  • Monday: Full-body
  • Wednesday: Full-body
  • Friday: Full-body


Resistance Training Guidelines

  • Ten total set per body part per week
  • Basic exercises (squats, lunges, RDl’s, hip thrust, calf raise, bench press, push-ups, dumbbell fly, cable fly, seated row, lat-pulldown, pullups, dumbbell pullover, cable pullover, side lateral raise, face pulls, shoulder press, biceps curls, hammer curls, triceps push-downs, lying triceps extensions)
  • Keep continuous tension on the muscles
  • Keep reps on the high side 12 to 20 reps
  • Slow rep Candance (2-seconds up 3-seconds down)
  • One warm-up set and one somewhat challenging work set 
  • Progressively overload over the six weeks (slightly make the workout harder each week). Then start another cycle
  • Always warm-up for 5 minutes
  • Cool-down with mobility movement


Resistance Training Days Diet Plan ( Monday, Wednesday & Friday)

  • 16:8 Two or Three meals
  • Maintenance calories
  • Post-workout protein shake: celery juice with one scoop whey protein isolate 
  • Make sure you eat an adequate amount of protein, at least 150 grams

For example: when you use MyFitnessPal, make sure you eat enough protein and keep an eye on not eating too many carbs. Let the fats come from the whole natural foods like whole eggs, fatty fish, avocados, EVOO. 



  • 25 grams for one scoop whey protein isolate
  • 4oz of fish, poultry, meat is about 25g of protein
  • One egg 7g of protein



  • Rainbow color of vegetables, leafy greens
  • Low sugar fruits (avocado, tomatoes, berries)



  • Don’t chase fat. Let it come from the whole natural foods you are eating
  • If you eat correctly, your macros will be about 50% fat, 25% to 30 % protein, and 20% to 25 % carbs on resistance days. On cardio and golf days, you will be eating more low carb.


A typical day might look like 

  • Two cups black coffee (10 calories)
  • One scoop protein powder (100 calories, 25 g protein)
  • Celery Juice (35 calories, 2 g protein, 6 g carbs)
  • Avocado (292 calories, 15 g carbs, 26 g fats, 3.6 g protein)
  • Smoked Salmon 8oz (280 calories, 48 g protein, 5 g fat
  • Blueberries .5 cup (40 calories, 10 g carbs, .5 protein)
  • Almonds .2 cups (140 calories, 6 g carbs, 15 g fats, 6 g protein)
  • 2 Hard-Boiled eggs ( 154 calories, 10 g fat, 6 g protein)
  • Flank Steak 12oz (520 calories, 18 fat, 72g protein)
  • Broccoli 2 cups (62 calories, 5 g protein)
  • Roasted Red Beets 2 cups (118 calories, 26 g carbs, 4 g protein)
  • EVOO 1.5 tbsp (130 calories, 14g fat)

Macros 53% Fat, 32% protein, 15% carbs = about 1,861 calories

Fats (110 grams), Protein (151 grams) Carbs (72 grams)


Cardio Training Guidelines

Hard HIIT Cardio (Tuesday and Thursday)

  • 20 minutes 
  • Warm-up with easy cardio for 5 minutes, then do 5 one minutes hard (90% effort) with one-minute rest in between. Cool-down for 5 minutes


Long Easy Cardio ( Saturday and Sunday) 

  • Work 60 to 90 minutes first thing in the morning stomach on an empty stomach



Core Workout (after HIIT Cardio)

  • Ten minutes of nonmovement core work
  • Planks, side planks, rolling planks, wheel

Mobility Movement

  • Whole-body mobility movement to cool down at the end of cardio workout ( 10 minutes)


Cardio Training Days Diet Plan (Tuesday, Thursday, Saturday, and Sunday)


These are your calorie restriction days. 

  • All cardio training should be performed fasted (empty stomach) if possible
  • 16:8 fasting schedule with only two meals per day (2MAD)
  • Try to avoid snacks
  • Prioritize protein
  • Eat just like resistance training days but reduce calories from carbs and a little fat 


Hope you find this program helpful. If you have any questions on how to lose 20 lbs from this program let me know.

Best – Mike Cola Health Coach


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