3 month 20 lbs weight loss exercise plan

 Losing approximately 21 lbs (about 12% of body weight) in three months is an ambitious but achievable goal, averaging about 1.7 lbs per week.

However, before diving into a plan involving medication, it is critical to address the use of Metformin.

Important Medical Note on Metformin

Metformin is a prescription medication primarily used to treat Type 2 diabetes and PCOS. While it is sometimes prescribed "off-label" for weight loss, you must consult a doctor before starting it.

• Side Effects: It commonly causes GI issues (nausea, diarrhea).

• Bicycling/Running Warning: Metformin can occasionally interfere with how your body handles lactic acid. For high-intensity athletes (runners/cyclists), this can lead to quicker fatigue or, in rare cases, lactic acidosis.

• Nutrient Deficiency: Long-term use can deplete Vitamin B12.

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The 3-Month "Shift & Shred" Scheme

This plan balances the metabolic boost of Metformin with a "periodized" approach to your favorite cardio activities.

Month 1: The Adaptation Phase

• Goal: Build a routine and manage medication side effects.

• Exercise: * Bicycle: 3 days a week, 30–45 mins at a "conversational" pace.

  • Run: 2 days a week, 20-minute light jogs.

• Metformin Tip: Take it with your largest meal to minimize stomach upset.

• Diet: Focus on "Volume Eating"—high-fiber vegetables that fill you up for very few calories.

Month 2: The Intensity Phase

• Goal: Increase caloric burn.

• Exercise:

  • Bicycle: 2 days of "Intervals" (30 seconds fast, 90 seconds slow) + 1 long weekend ride (60+ mins).

  • Run: 3 days a week. Increase duration to 30–40 mins.

• Metformin Tip: Monitor your energy levels during runs. If you feel unusually weak or dizzy, speak to your doctor about timing your doses further away from your workout.

Month 3: The Peak Phase

• Goal: Final push to reach the 155 lb target.

• Exercise:

  • Bicycle: 2 long rides (75+ mins) to maximize fat oxidation.

  • Run: 2 days of steady-state running + 1 day of hill repeats (builds leg strength and spikes heart rate).

• Diet: Tighten the "Hidden Calories"—cut out liquid calories (sodas, juices) and limit sauces/dressings.

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Estimated Monthly Progress

Month	Weight Goal	Total Loss	Focus
Start	176.0 lbs	0 lbs	Baseline
End Month 1	169.0 lbs	7.0 lbs	Consistency & GI Adaptation
End Month 2	162.0 lbs	14.0 lbs	Increasing Intensity
End Month 3	155.0 lbs	21.0 lbs	Endurance & Refined Diet

Survival Tips for the Runner/Cyclist

1. Hydration is Non-Negotiable: Metformin and exercise both require high water intake. Aim for at least 3 liters a day.

2. Protein is King: To ensure you are losing fat and not the muscle you need for cycling, aim for $0.8\text{g}$ to $1\text{g}$ of protein per pound of body weight.

3. The "20% Rule": Most weight loss (80%) happens in the kitchen. Exercise (20%) keeps your metabolism high and your heart healthy, but you cannot "out-run" a bad diet.