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90 Day Challenge: How Can I Transform My Body In 90 Days?

90 Day Challenge: How Can I Transform My Body In 90 Days?

Every year for the last 3 years Awtsu's fitness group Aesthetic Fitness holds a 90-day challenge event and is growing every year. In the previous year, there are a lot of contestants not completing the event. This could be a lack of motivation, burnt out, injured, lack of direction, and just giving up not completing the whole 90-day challenge.

This year we are creating a guide on how to transform your body within the 90 days timeframe. This guide can help contestants plan out their workouts and meals so completing the challenge can be easier to follow.

Many people are tempted to try quick-fix weight loss methods. They are not always successful. Unfortunately, quick fixes never work in the long run. You need to know that losing weight is not about the days.

It’s about the weeks and months. You will find that it is more effective to change some habits rather than trying to change everything at once.

Aesthetic Fitness 90 Day Challenge Group

Join the group for more details on how to join the 90 Day Body Transformation Challenge 2022

What Is The 90 Days Workout Challenge?

This 90-day workout challenge is not just for people who are looking to lose weight or get in shape. It's for anyone who wants to change their lifestyle and become more active.

The goal of this challenge is to help you improve your health and fitness level. It also aims to teach you how to incorporate physical activity into your everyday life and make it a habit that will last a lifetime. If you are ready to commit to changing your life for the better then this challenge is perfect for you!

How Can The 90-Day Challenge Help Me?

So why take part in the 90-Day Challenge? Here are some top reasons you should consider:

  1. You are doing a full-body workout. The challenge focuses on all aspects of the body including muscle endurance, flexibility, balance, coordination, speed, cardiovascular endurance, strength, power, and mental health.
  2. When in competition with other contestants you are pushed to the best of your abilities. A study shows that the power of competition has direct effects on social motivation on attention, sustained physical effort, and learning.
  3. You will enjoy different workouts. The 90-day challenge has multiple fitness challenge workouts which have rewards to individuals who display the best form and in record time. You will have fun every week and look forward to your next challenges.
  4. Your physical transformation cannot fail, you will look better than how you started. The 90-day training plan is designed in such a way that it is practically impossible not to lose weight if you follow it to the last moment.

Do The 90-Day Body Transformation Challenge Work?

If you follow the guideline and work out consistently to plan, you are guaranteed to tone up, lose weight, and gain muscle. However, as the saying "abs are made in the kitchen", how many times have you heard of this phrase? So to get the full benefits of this plan you have to also incorporate a meal plan into your diet.

The mistake that most people do is to work out a lot but neglect the diet. It should be considered as 20% training and 80% eating the correct diet. The 90-day body transformation challenge is very effective when combined with a workout plan together with a meal plan.

What Is The Best Workout Plan and Meal Plan To Use For My 90-Day Body Transformation Challenge?

There are no specific workout plans or meal plans that will be effective for all contestants, it is depending on your fitness level, body type, metabolism, and genetics. Once you have identified your current level of fitness or body type you can begin to plan your workouts and meal plan with the guides below.

Guidelines for your workout plan

As a general guide, your workouts should include strength training and cardiovascular exercises, with supplemental flexibility workouts to reduce injuries.

Low-intensity to high-intensity cardiovascular workouts should be implemented daily to help with burning calories, losing fat, and improving breathing.

Strength training sections of your muscle groups 3-5 times weekly to increase muscle mass, improve strength, increase metabolism and improve hormone health.

To avoid injuries incorporate flexibility workouts such as stretches and joint mobility exercises at the beginning or at the end of each major workout.

Guidelines for your meal plan

As a general guide for losing weight, you should work on an approximately 500 calories deficit from your daily basal metabolic rate. If however, you need to add weight caloric intake should be higher than your BMR.

When considering what foods to eat on your meal plan, having a balanced diet is a key to adding or losing weight. What this means is the percentage of macronutrients is needed to acquire your desired weight. The balance in macronutrients is the percentage of protein, percentage of fats, and percentage of carbohydrates in each meal.

Adding supplementation to your meal plan can also improve overall health as we don't always get the right amount of vitamins and minerals in our diets.

How To Start My 90 Day Body Transformation Challenge?

Starting the 90-day body transformation challenge can be a challenge in itself especially if you have no direction and just starting out. Your goal shouldn't be just going to the gym and just working out for hours and hours hoping that results happen overnight. With no direction, over fatigue and injuries can occur to your muscles.

To get started we need to create a workout plan and a meal plan.

Your plan should be flexible on days you are busy or limited in time and allow some rest days to minimize overtraining and injuries.

Identify your body type

First thing is to identify your body type to maximize your workouts, are you an ectomorph, mesomorph, or endomorph?

You can find out which body type you have by checking our article Train For Your Body Type.

Identify your body fat percentage

Second thing is to identify your body fat percentage to plan out how to gradually reduce your fat levels.

You can find out how to calculate your body fat percentage by reading our article How to Calculate Your Body Fat Percentage.

When you have identified your body type and body fat percentage you can choose the types of workout plans and meal plans below.

Ectomorph Workout Plan & Meal Plan

Workout Plan for Ectomorph

Body Type: Ectomorph

Body Fat Percentage: 10% - 15%

Goal: To gain more muscle mass

Tips:

✅Emphasize heavy lifting but less frequently, together with compound exercises.

✅Keep your rep count in the lower range: 5-8 reps per set to pack on strength and size.

✅Keep your workouts short, but take longer rest periods so you can achieve heavier weights

❌ Don't make cardio a priority or perform it more than twice a week.

❌ Don't supplement pre-workout with stimulants.

Sample Workout Plan for Ectomorphs - First Week Cycle

Days Activity Workout
Monday Upper Body Workout

Chest x 6 sets, Back x 6 sets, Shoulders x 6 sets, Bicep x 6 sets, Triceps x 6 sets

Tuesday Rest None
Wednesday Lower Body Workout Quads x 6 sets, Hamstring x 6 sets, Calf x 6 sets, Abs x 6 sets
Thursday Rest None
Friday Upper Body Workout Chest x 6 sets, Back x 6 sets, Shoulders x 6 sets, Bicep x 6 sets, Triceps x 6 sets
Saturday Light Cardio Workout Walking for 1 hour or 30 mins walking up the hill
Sunday Rest None

Sample Workout Plan for Ectomorphs - Second Week Cycle

Days Activity Workout
Monday Lower Body Workout

Quads x 6 sets, Hamstring x 6 sets, Calf x 6 sets, Abs x 6 sets

Tuesday Rest None
Wednesday Upper Body Workout Chest x 6 sets, Back x 6 sets, Shoulders x 6 sets, Bicep x 6 sets, Triceps x 6 sets
Thursday Rest None
Friday Lower Body Workout Quads x 6 sets, Hamstring x 6 sets, Calf x 6 sets, Abs x 6 sets
Saturday Light Cardio Workout Walking for 1 hour or 30 mins walking up the hill
Sunday Rest None

Repeat the First-week cycle and then the second-week cycle 6 times to complete the 12 weeks.

Meal Plan for Ectomorphs

The macronutrients you need in a diet should be composed of 60% carbohydrates, 20% protein, and 20% fat. This may look unbalanced but remember, you are an ectomorph, your nutritional requirements are not the same as the average person. In order to determine exactly how many calories you need, you can also try to take your weight in kgs and multiply it by 37 to 40. For example, a 60kg man would do the calculation of:

60 kg multiply by 37 = 2220 calories

For most ectomorphs adding weight is the problem so you would need to have a high surplus caloric intake.

2220 calories plus 500 calories = 2720 calories or rounded to 2700 daily calorie intake

Divide the 2700 calories by the number of meals per day, for this instance, we will divide by 5 meals per day.

2700 calories divided by 5 = 540 calories per meal

If you only want to eat 3 times a day it would calculate like this:

2700 calories divided by 3 = 900 calories per meal

Sample Ecotomorph Meal Plan of 5 Meals Per Day

Meal Count & Time Macronutrient Requirement Food Used Calories
Meal - Breakfast

Protein: 20%

Fats: 20%

Carbohydrates: 60%

70 grams of Scrambled Eggs

1/2 Avocado

1 cups of cooked oats or 1.5 cups of cooked rice

104

161

307

Meal 2 - Morning Recess

Protein: 20%

Fats: 20%

Carbohydrates: 60%

1/3 serving of Mass Bulk Gainer Protein Shake (based on 1500 calories per serve)

500

Meal 3 - Lunch

Protein: 20%

Fats: 20%

Carbohydrates: 60%

50g Fish, Chicken, Pork or Beef

1/2 Avocado

2.75 cups of diced Sweet Potato, or 1.5 cups of cooked rice

120

161

314

Meal 4 - Merienda

Protein: 20%

Fats: 20%

Carbohydrates: 60%

1/3 serving of Mass Bulk Gainer Protein Shake (based on 1500 calories per serve)

500

Meal 5 - Dinner

Protein: 20%

Fats: 20%

Carbohydrates: 60%

50g Fish, Chicken, Pork or Beef

1/2 Avocado

2.75 cups of diced Sweet Potato, or 1.5 cups of cooked rice

120

161

314

Meal 6 - Before Bed (Optional if still hungry)
Mesomorph Workout Plan & Meal Plan

Workout Plan for Mesomorph

Body Type: Mesomorph

Body Fat Percentage: 15% - 20%

Goal: To add muscle mass while maintaining lean.

✅ Perform your cardio workouts regularly but not more than three times a week

✅ Use intensity techniques such as drop sets, forced reps, and negatives to activate hormone secretion.

✅ Choose a variety of compound and single-joint movements to hit a target muscle from a variety of angles.

❌ Don't overtrain, this will affect your immune system.

❌ Don't neglect the importance of rest to maximize muscle recovery from training and reset and to maintain your efficient metabolism.

Sample Workout Plan for Mesomorphs - First Week Cycle

Days Activity Workout
Monday Upper Body Workout

Chest x 6 sets, Back x 6 sets, Shoulders x 6 sets, Bicep x 6 sets, Triceps x 6 sets

Tuesday Cardio Light to medium cardio workout of 1-hour walk or 30 mins going up and downstairs
Wednesday Lower Body Workout Quads x 6 sets, Hamstring x 6 sets, Calf x 6 sets, Abs x 6 sets
Thursday Cardio Light to medium cardio workout of 1-hour walk or 30 mins going up and downstairs
Friday Upper Body Workout Chest x 6 sets, Back x 6 sets, Shoulders x 6 sets, Bicep x 6 sets, Triceps x 6 sets
Saturday Cardio Light to medium cardio workout of 1-hour walk or 30 mins going up and downstairs
Sunday Rest None

Sample Workout Plan for Mesomorphs - Second Week Cycle

Days Activity Workout
Monday Lower Body Workout

Quads x 6 sets, Hamstring x 6 sets, Calf x 6 sets, Abs x 6 sets

Tuesday Cardio Light to medium cardio workout of 1-hour walk or 30 mins going up and downstairs
Wednesday Upper Body Workout Chest x 6 sets, Back x 6 sets, Shoulders x 6 sets, Bicep x 6 sets, Triceps x 6 sets
Thursday Cardio Light to medium cardio workout of 1-hour walk or 30 mins going up and downstairs
Friday Lower Body Workout Quads x 6 sets, Hamstring x 6 sets, Calf x 6 sets, Abs x 6 sets
Saturday Cardio Light to medium cardio workout of 1-hour walk or 30 mins going up and downstairs
Sunday Rest None

Repeat the First-week cycle and then the second-week cycle 6 times to complete the 12 weeks.

Meal Plan for Mesomorphs

The macronutrients you need in a diet should be composed of 50% carbohydrates, 30% protein, and 20% fats for weights training days. For cardio days should be composed of 40% carbohydrates, 30% protein, and 30% fats. This is more balanced in each macronutrient since mesomorphs have the best genetics.

Gaining weight and muscles is not a problem, so your nutritional requirements need to be focused on reducing body fats. In order to determine exactly how many calories you need, you can also try to take your bodyweight multiplied by 37 to 40. For example, a 70kg man would do the calculation of:

70 kg multiply by 37 = 2590 calories

To lose gradual weight you would need to be in a caloric deficit of around 300-500 calories less

2590 minus 300 calories = 2290 total caloric intake

Divide the 2290 calories by the number of meals per day, for this instance, we will divide by 4 meals per day.

2290 calories divided by 4 = 570 calories per meal

If you only want to eat 3 times a day it would calculate like this:

2290 calories divided by 3 = 763 calories per meal

If you are doing intermittent fasting with only 2 meals calculate like this:

2290 calories divided by 2 = 1145 calories per meal

Sample Mesomorph Meal Plan of 4 Meals Per Day

Meal Count & Time Macronutrient Requirement Food Used Calories
Meal 1 - Breakfast

Protein: 30%

Fats: 20%

Carbohydrates: 50%

100 grams of Scrambled Eggs

1/2 Avocado

1 cups of cooked oats or 1.5 cups of cooked rice

148

161

307

Meal 2 - Lunch

Protein: 30%

Fats: 20%

Carbohydrates: 50%

70g Fish, Chicken, Pork or Beef

1/2 Avocado

2.5 cups of diced Sweet Potato, or 1.5 cups of cooked rice

167

161

285

Meal 3 - Merienda

Protein: 30%

Fats: 20%

Carbohydrates: 50%

1/3 serving of Mass Bulk Gainer Protein Shake (based on 1500 calories per serve)

500

Meal 4 - Dinner

Protein: 30%

Fats: 20%

Carbohydrates: 50%

70g Fish, Chicken, Pork or Beef

1/2 Avocado

2.5 cups of diced Sweet Potato, or 1.5 cups of cooked rice

167

161

285

Endomorph Workout Plan & Meal Plan

Workout Plan for Endomorph

Body Type: Endomorph

Body Fat Percentage: 15% - 30%

Goal: To lose body fat while maintaining muscle.

✅ Keep your metabolism high by 2 meals a day on 18:6 intermittent fasting cycle

✅ Cardio five times per week - before breakfast on an empty stomach is an excellent time to use stored body fat as energy.

✅ Speed up your workouts, high-intensity workouts, taking shorter rest breaks between sets.

❌ Don't emphasize strength training, but rather concentrate on higher repetitions with less weight for increased volumes.

❌ Don't think dietary fats are not good for you, good fats are beneficial and should not be avoided. Reduce your carb instead, but consume 35%-40% of calories from healthy fats.

Sample Workout Plan for Endomorphs - First Week Cycle

Days Activity Workout
Monday

Morning Cardio

Afternoon Upper Body Workout

Light to medium cardio workout of 1-hour walk or 30 mins going up a hill

Chest x 6 sets, Back x 6 sets, Shoulders x 6 sets, Bicep x 6 sets, Triceps x 6 sets

Tuesday

Morning Cardio

Light to medium cardio workout of 1-hour walk or 30 mins going up a hill

Wednesday

Morning Cardio

Afternoon Lower Body Workout

Light to medium cardio workout of 1-hour walk or 30 mins going up a hill

Quads x 6 sets, Hamstring x 6 sets, Calf x 6 sets, Abs x 6 sets

Thursday Cardio

Light to medium cardio workout of 1-hour walk or 30 mins going up a hill

Friday

Morning Cardio

Afternoon Upper Body Workout

Light to medium cardio workout of 1-hour walk or 30 mins going up a hill

Chest x 6 sets, Back x 6 sets, Shoulders x 6 sets, Bicep x 6 sets, Triceps x 6 sets

Saturday Rest None
Sunday Rest None

Sample Workout Plan for Endomorphs - Second Week Cycle

Days Activity Workout
Monday

Morning Cardio

Afternoon Lower Body Workout

Light to medium cardio workout of 1-hour walk or 30 mins going up a hill

Quads x 6 sets, Hamstring x 6 sets, Calf x 6 sets, Abs x 6 sets

Tuesday

Morning Cardio

Light to medium cardio workout of 1-hour walk or 30 mins going up a hill

Wednesday

Morning Cardio

Afternoon Upper Body Workout

Light to medium cardio workout of 1-hour walk or 30 mins going up a hill

Chest x 6 sets, Back x 6 sets, Shoulders x 6 sets, Bicep x 6 sets, Triceps x 6 sets

Thursday Cardio

Light to medium cardio workout of 1-hour walk or 30 mins going up a hill

Friday

Morning Cardio

Afternoon Lower Body Workout

Light to medium cardio workout of 1-hour walk or 30 mins going up a hill

Quads x 6 sets, Hamstring x 6 sets, Calf x 6 sets, Abs x 6 sets

Saturday Rest None
Sunday Rest None

Repeat the First-week cycle and then the second-week cycle 6 times to complete the 12 weeks.

Meal Plan for Endomorphs

The macronutrients you need in a diet should be composed of 40% carbohydrates, 30% protein, and 30% fats for consistent weight loss for the whole 90 days. This figure is recommended since Endomorphs tend to have larger bone structures and a larger physique, which puts more attention on the fat loss for the diet.

So your nutritional requirements need to be focused on reducing body fats. In order to determine exactly how many calories you need, you can also try to take your bodyweight multiplied by 37 to 40. For example, an 80kg man would do the calculation of:

80 kg multiply by 37 = 2960 calories

To lose gradual weight you would need to be in a caloric deficit of around 500+ calories less

2990 minus 500 calories = 2590 total caloric intake

Divide the 2590 calories by the number of meals per day, for this instance, we will divide by 2 meals per day.

If you are doing intermittent fasting with only 2 meals calculate like this:

2590 calories divided by 2 = 1230 calories per meal

Sample Endomorph Meal Plan of 2 Meals Per Day With Intermittent Fasting

Meal Count & Time Macronutrient Requirement Food Used Calories
Fast None Water or Coffee 0
Meal 1 - Lunch

Protein: 30%

Fats: 30%

Carbohydrates: 40%

150g Fish, Chicken, Pork or Beef

1 whole Avocado

4.5 cups of diced Sweet Potato, or 2.5 cups of cooked rice

360

330

456

Meal 2 - Dinner

Protein: 30%

Fats: 30%

Carbohydrates: 40%

150g Fish, Chicken, Pork or Beef

1 whole Avocado

4.5 cups of diced Sweet Potato, or 2.5 cups of cooked rice

360

330

456

90-Day Meal Plan Tips

The sample above is just a general guide and you can mix and match different types of foods in different orders to whatever you can afford. Having a plan like this, you can calculate your food budget much easier and you can always change your own meal plan during this challenge.

Here are the tips recommended when creating your meal plan:

Plan your goals and stick to it

Your goal is to win this competition, so having a detailed plan will make things easier to follow and keep you accountable. Doing repetitive things daily will form good habits and it will make you develop long-term good habits, even when the competition has finished.

Why Macronutrient and Calories Requirement Matters

The rule is to keep close to the macronutrient and caloric requirements as possible so that your goal for losing or gaining weight is achievable.

If you are trying to gain more weight then it is recommended to increase your caloric intake by 15%, and it's the complete opposite for losing weight. It is recommended to decrease caloric intake by 10%-15%.

It is recommended that you get calories from the following food types:

15% to 30% of calories from fat

40% to 60% of calories from carbs

20% to 30% of calories from proteins

Best Foods To Consume

If food budget matters then choose affordable food while maintaining the correct caloric requirements. It is obvious that higher-quality foods are always much more expensive than low-quality ones.

Proteins: Beefsteak, Chicken breast, Tuna, Salmon, Lean pork, Eggs.

Fats: Avocado, Nuts - almond, walnuts, pistachios, macadamia, olive oils, pure butter, cheese, full-fat yogurt.

Carbohydrates: Sweet potato, brown rice, oats, quinoa, pumpkin, most green vegetables - spinach, broccoli, kangkong, fruits - bananas, etc.

Limit or remove your consumption of these foods

Alcohol: Has double the amount of calories in comparison to fats, it also slows down your metabolism and spikes insulin causing your body to store fats.

High sugar foods: Sweets and cakes have plenty of calories and not many nutrients. The sugars in these foods spike your insulin causing the body to go into fat storage mode. You can have one day in a week to reward yourself but only in moderation otherwise, avoid it at all cost.

Oil fried foods: Aka - fast foods are mostly deep-fried in vegetable oils which promote inflammation if consumed in excess.

Sodas and sweetened drinks: Keep it simple and stick to water instead.

Transition to Intermittent Fasting

There are lots of benefits from transitioning to intermittent fasting. If your goal is to lose weight, then this can aid in fat loss, increase your metabolism and improve certain hormones in the body. If you can incorporate this eating pattern into your 90-day challenge is an advantage.

We have outlined in detail an article called How To Do Intermittent Fasting For Serious Weight Loss check it and see if it suits your plan.

Conclusion

The 90 Day Challenge is a long-term workout challenge that can help you lose weight in just 3 months. The whole point of the challenge is to get in shape and be healthier.

The thing with long-term approaches is that they work on a more sustainable basis. It’s not about discipline for 90 days and then going back to your old habits after, it’s about changing your lifestyle by making small changes that will give you long-term results.

DISCLAIMER:

This article is intended for general informational purposes only for contestants participating in the 90-day challenge and does not address individual circumstances or physical attributes. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

Every year for the last 3 years Awtsu's fitness group Aesthetic Fitness holds a 90-day challenge event and is growing every year. In the previous year, there are a lot of contestants not completing the event. This could be a lack of motivation, burnt out, injured, lack of direction, and just giving up not completing the whole 90-day challenge.

This year we are creating a guide on how to transform your body within the 90 days timeframe. This guide can help contestants plan out their workouts and meals so completing the challenge can be easier to follow.

Many people are tempted to try quick-fix weight loss methods. They are not always successful. Unfortunately, quick fixes never work in the long run. You need to know that losing weight is not about the days.

It’s about the weeks and months. You will find that it is more effective to change some habits rather than trying to change everything at once.

Aesthetic Fitness 90 Day Challenge Group

Join the group for more details on how to join the 90 Day Body Transformation Challenge 2022

What Is The 90 Days Workout Challenge?

This 90-day workout challenge is not just for people who are looking to lose weight or get in shape. It's for anyone who wants to change their lifestyle and become more active.

The goal of this challenge is to help you improve your health and fitness level. It also aims to teach you how to incorporate physical activity into your everyday life and make it a habit that will last a lifetime. If you are ready to commit to changing your life for the better then this challenge is perfect for you!

How Can The 90-Day Challenge Help Me?

So why take part in the 90-Day Challenge? Here are some top reasons you should consider:

  1. You are doing a full-body workout. The challenge focuses on all aspects of the body including muscle endurance, flexibility, balance, coordination, speed, cardiovascular endurance, strength, power, and mental health.
  2. When in competition with other contestants you are pushed to the best of your abilities. A study shows that the power of competition has direct effects on social motivation on attention, sustained physical effort, and learning.
  3. You will enjoy different workouts. The 90-day challenge has multiple fitness challenge workouts which have rewards to individuals who display the best form and in record time. You will have fun every week and look forward to your next challenges.
  4. Your physical transformation cannot fail, you will look better than how you started. The 90-day training plan is designed in such a way that it is practically impossible not to lose weight if you follow it to the last moment.

Do The 90-Day Body Transformation Challenge Work?

If you follow the guideline and work out consistently to plan, you are guaranteed to tone up, lose weight, and gain muscle. However, as the saying "abs are made in the kitchen", how many times have you heard of this phrase? So to get the full benefits of this plan you have to also incorporate a meal plan into your diet.

The mistake that most people do is to work out a lot but neglect the diet. It should be considered as 20% training and 80% eating the correct diet. The 90-day body transformation challenge is very effective when combined with a workout plan together with a meal plan.

What Is The Best Workout Plan and Meal Plan To Use For My 90-Day Body Transformation Challenge?

There are no specific workout plans or meal plans that will be effective for all contestants, it is depending on your fitness level, body type, metabolism, and genetics. Once you have identified your current level of fitness or body type you can begin to plan your workouts and meal plan with the guides below.

Guidelines for your workout plan

As a general guide, your workouts should include strength training and cardiovascular exercises, with supplemental flexibility workouts to reduce injuries.

Low-intensity to high-intensity cardiovascular workouts should be implemented daily to help with burning calories, losing fat, and improving breathing.

Strength training sections of your muscle groups 3-5 times weekly to increase muscle mass, improve strength, increase metabolism and improve hormone health.

To avoid injuries incorporate flexibility workouts such as stretches and joint mobility exercises at the beginning or at the end of each major workout.

Guidelines for your meal plan

As a general guide for losing weight, you should work on an approximately 500 calories deficit from your daily basal metabolic rate. If however, you need to add weight caloric intake should be higher than your BMR.

When considering what foods to eat on your meal plan, having a balanced diet is a key to adding or losing weight. What this means is the percentage of macronutrients is needed to acquire your desired weight. The balance in macronutrients is the percentage of protein, percentage of fats, and percentage of carbohydrates in each meal.

Adding supplementation to your meal plan can also improve overall health as we don't always get the right amount of vitamins and minerals in our diets.

How To Start My 90 Day Body Transformation Challenge?

Starting the 90-day body transformation challenge can be a challenge in itself especially if you have no direction and just starting out. Your goal shouldn't be just going to the gym and just working out for hours and hours hoping that results happen overnight. With no direction, over fatigue and injuries can occur to your muscles.

To get started we need to create a workout plan and a meal plan.

Your plan should be flexible on days you are busy or limited in time and allow some rest days to minimize overtraining and injuries.

Identify your body type

First thing is to identify your body type to maximize your workouts, are you an ectomorph, mesomorph, or endomorph?

You can find out which body type you have by checking our article Train For Your Body Type.

Identify your body fat percentage

Second thing is to identify your body fat percentage to plan out how to gradually reduce your fat levels.

You can find out how to calculate your body fat percentage by reading our article How to Calculate Your Body Fat Percentage.

When you have identified your body type and body fat percentage you can choose the types of workout plans and meal plans below.

Ectomorph Workout Plan & Meal Plan

Workout Plan for Ectomorph

Body Type: Ectomorph

Body Fat Percentage: 10% - 15%

Goal: To gain more muscle mass

Tips:

✅Emphasize heavy lifting but less frequently, together with compound exercises.

✅Keep your rep count in the lower range: 5-8 reps per set to pack on strength and size.

✅Keep your workouts short, but take longer rest periods so you can achieve heavier weights

❌ Don't make cardio a priority or perform it more than twice a week.

❌ Don't supplement pre-workout with stimulants.

Sample Workout Plan for Ectomorphs - First Week Cycle

Days Activity Workout
Monday Upper Body Workout

Chest x 6 sets, Back x 6 sets, Shoulders x 6 sets, Bicep x 6 sets, Triceps x 6 sets

Tuesday Rest None
Wednesday Lower Body Workout Quads x 6 sets, Hamstring x 6 sets, Calf x 6 sets, Abs x 6 sets
Thursday Rest None
Friday Upper Body Workout Chest x 6 sets, Back x 6 sets, Shoulders x 6 sets, Bicep x 6 sets, Triceps x 6 sets
Saturday Light Cardio Workout Walking for 1 hour or 30 mins walking up the hill
Sunday Rest None

Sample Workout Plan for Ectomorphs - Second Week Cycle

Days Activity Workout
Monday Lower Body Workout

Quads x 6 sets, Hamstring x 6 sets, Calf x 6 sets, Abs x 6 sets

Tuesday Rest None
Wednesday Upper Body Workout Chest x 6 sets, Back x 6 sets, Shoulders x 6 sets, Bicep x 6 sets, Triceps x 6 sets
Thursday Rest None
Friday Lower Body Workout Quads x 6 sets, Hamstring x 6 sets, Calf x 6 sets, Abs x 6 sets
Saturday Light Cardio Workout Walking for 1 hour or 30 mins walking up the hill
Sunday Rest None

Repeat the First-week cycle and then the second-week cycle 6 times to complete the 12 weeks.

Meal Plan for Ectomorphs

The macronutrients you need in a diet should be composed of 60% carbohydrates, 20% protein, and 20% fat. This may look unbalanced but remember, you are an ectomorph, your nutritional requirements are not the same as the average person. In order to determine exactly how many calories you need, you can also try to take your weight in kgs and multiply it by 37 to 40. For example, a 60kg man would do the calculation of:

60 kg multiply by 37 = 2220 calories

For most ectomorphs adding weight is the problem so you would need to have a high surplus caloric intake.

2220 calories plus 500 calories = 2720 calories or rounded to 2700 daily calorie intake

Divide the 2700 calories by the number of meals per day, for this instance, we will divide by 5 meals per day.

2700 calories divided by 5 = 540 calories per meal

If you only want to eat 3 times a day it would calculate like this:

2700 calories divided by 3 = 900 calories per meal

Sample Ecotomorph Meal Plan of 5 Meals Per Day

Meal Count & Time Macronutrient Requirement Food Used Calories
Meal - Breakfast

Protein: 20%

Fats: 20%

Carbohydrates: 60%

70 grams of Scrambled Eggs

1/2 Avocado

1 cups of cooked oats or 1.5 cups of cooked rice

104

161

307

Meal 2 - Morning Recess

Protein: 20%

Fats: 20%

Carbohydrates: 60%

1/3 serving of Mass Bulk Gainer Protein Shake (based on 1500 calories per serve)

500

Meal 3 - Lunch

Protein: 20%

Fats: 20%

Carbohydrates: 60%

50g Fish, Chicken, Pork or Beef

1/2 Avocado

2.75 cups of diced Sweet Potato, or 1.5 cups of cooked rice

120

161

314

Meal 4 - Merienda

Protein: 20%

Fats: 20%

Carbohydrates: 60%

1/3 serving of Mass Bulk Gainer Protein Shake (based on 1500 calories per serve)

500

Meal 5 - Dinner

Protein: 20%

Fats: 20%

Carbohydrates: 60%

50g Fish, Chicken, Pork or Beef

1/2 Avocado

2.75 cups of diced Sweet Potato, or 1.5 cups of cooked rice

120

161

314

Meal 6 - Before Bed (Optional if still hungry)
Mesomorph Workout Plan & Meal Plan

Workout Plan for Mesomorph

Body Type: Mesomorph

Body Fat Percentage: 15% - 20%

Goal: To add muscle mass while maintaining lean.

✅ Perform your cardio workouts regularly but not more than three times a week

✅ Use intensity techniques such as drop sets, forced reps, and negatives to activate hormone secretion.

✅ Choose a variety of compound and single-joint movements to hit a target muscle from a variety of angles.

❌ Don't overtrain, this will affect your immune system.

❌ Don't neglect the importance of rest to maximize muscle recovery from training and reset and to maintain your efficient metabolism.

Sample Workout Plan for Mesomorphs - First Week Cycle

Days Activity Workout
Monday Upper Body Workout

Chest x 6 sets, Back x 6 sets, Shoulders x 6 sets, Bicep x 6 sets, Triceps x 6 sets

Tuesday Cardio Light to medium cardio workout of 1-hour walk or 30 mins going up and downstairs
Wednesday Lower Body Workout Quads x 6 sets, Hamstring x 6 sets, Calf x 6 sets, Abs x 6 sets
Thursday Cardio Light to medium cardio workout of 1-hour walk or 30 mins going up and downstairs
Friday Upper Body Workout Chest x 6 sets, Back x 6 sets, Shoulders x 6 sets, Bicep x 6 sets, Triceps x 6 sets
Saturday Cardio Light to medium cardio workout of 1-hour walk or 30 mins going up and downstairs
Sunday Rest None

Sample Workout Plan for Mesomorphs - Second Week Cycle

Days Activity Workout
Monday Lower Body Workout

Quads x 6 sets, Hamstring x 6 sets, Calf x 6 sets, Abs x 6 sets

Tuesday Cardio Light to medium cardio workout of 1-hour walk or 30 mins going up and downstairs
Wednesday Upper Body Workout Chest x 6 sets, Back x 6 sets, Shoulders x 6 sets, Bicep x 6 sets, Triceps x 6 sets
Thursday Cardio Light to medium cardio workout of 1-hour walk or 30 mins going up and downstairs
Friday Lower Body Workout Quads x 6 sets, Hamstring x 6 sets, Calf x 6 sets, Abs x 6 sets
Saturday Cardio Light to medium cardio workout of 1-hour walk or 30 mins going up and downstairs
Sunday Rest None

Repeat the First-week cycle and then the second-week cycle 6 times to complete the 12 weeks.

Meal Plan for Mesomorphs

The macronutrients you need in a diet should be composed of 50% carbohydrates, 30% protein, and 20% fats for weights training days. For cardio days should be composed of 40% carbohydrates, 30% protein, and 30% fats. This is more balanced in each macronutrient since mesomorphs have the best genetics.

Gaining weight and muscles is not a problem, so your nutritional requirements need to be focused on reducing body fats. In order to determine exactly how many calories you need, you can also try to take your bodyweight multiplied by 37 to 40. For example, a 70kg man would do the calculation of:

70 kg multiply by 37 = 2590 calories

To lose gradual weight you would need to be in a caloric deficit of around 300-500 calories less

2590 minus 300 calories = 2290 total caloric intake

Divide the 2290 calories by the number of meals per day, for this instance, we will divide by 4 meals per day.

2290 calories divided by 4 = 570 calories per meal

If you only want to eat 3 times a day it would calculate like this:

2290 calories divided by 3 = 763 calories per meal

If you are doing intermittent fasting with only 2 meals calculate like this:

2290 calories divided by 2 = 1145 calories per meal

Sample Mesomorph Meal Plan of 4 Meals Per Day

Meal Count & Time Macronutrient Requirement Food Used Calories
Meal 1 - Breakfast

Protein: 30%

Fats: 20%

Carbohydrates: 50%

100 grams of Scrambled Eggs

1/2 Avocado

1 cups of cooked oats or 1.5 cups of cooked rice

148

161

307

Meal 2 - Lunch

Protein: 30%

Fats: 20%

Carbohydrates: 50%

70g Fish, Chicken, Pork or Beef

1/2 Avocado

2.5 cups of diced Sweet Potato, or 1.5 cups of cooked rice

167

161

285

Meal 3 - Merienda

Protein: 30%

Fats: 20%

Carbohydrates: 50%

1/3 serving of Mass Bulk Gainer Protein Shake (based on 1500 calories per serve)

500

Meal 4 - Dinner

Protein: 30%

Fats: 20%

Carbohydrates: 50%

70g Fish, Chicken, Pork or Beef

1/2 Avocado

2.5 cups of diced Sweet Potato, or 1.5 cups of cooked rice

167

161

285

Endomorph Workout Plan & Meal Plan

Workout Plan for Endomorph

Body Type: Endomorph

Body Fat Percentage: 15% - 30%

Goal: To lose body fat while maintaining muscle.

✅ Keep your metabolism high by 2 meals a day on 18:6 intermittent fasting cycle

✅ Cardio five times per week - before breakfast on an empty stomach is an excellent time to use stored body fat as energy.

✅ Speed up your workouts, high-intensity workouts, taking shorter rest breaks between sets.

❌ Don't emphasize strength training, but rather concentrate on higher repetitions with less weight for increased volumes.

❌ Don't think dietary fats are not good for you, good fats are beneficial and should not be avoided. Reduce your carb instead, but consume 35%-40% of calories from healthy fats.

Sample Workout Plan for Endomorphs - First Week Cycle

Days Activity Workout
Monday

Morning Cardio

Afternoon Upper Body Workout

Light to medium cardio workout of 1-hour walk or 30 mins going up a hill

Chest x 6 sets, Back x 6 sets, Shoulders x 6 sets, Bicep x 6 sets, Triceps x 6 sets

Tuesday

Morning Cardio

Light to medium cardio workout of 1-hour walk or 30 mins going up a hill

Wednesday

Morning Cardio

Afternoon Lower Body Workout

Light to medium cardio workout of 1-hour walk or 30 mins going up a hill

Quads x 6 sets, Hamstring x 6 sets, Calf x 6 sets, Abs x 6 sets

Thursday Cardio

Light to medium cardio workout of 1-hour walk or 30 mins going up a hill

Friday

Morning Cardio

Afternoon Upper Body Workout

Light to medium cardio workout of 1-hour walk or 30 mins going up a hill

Chest x 6 sets, Back x 6 sets, Shoulders x 6 sets, Bicep x 6 sets, Triceps x 6 sets

Saturday Rest None
Sunday Rest None

Sample Workout Plan for Endomorphs - Second Week Cycle

Days Activity Workout
Monday

Morning Cardio

Afternoon Lower Body Workout

Light to medium cardio workout of 1-hour walk or 30 mins going up a hill

Quads x 6 sets, Hamstring x 6 sets, Calf x 6 sets, Abs x 6 sets

Tuesday

Morning Cardio

Light to medium cardio workout of 1-hour walk or 30 mins going up a hill

Wednesday

Morning Cardio

Afternoon Upper Body Workout

Light to medium cardio workout of 1-hour walk or 30 mins going up a hill

Chest x 6 sets, Back x 6 sets, Shoulders x 6 sets, Bicep x 6 sets, Triceps x 6 sets

Thursday Cardio

Light to medium cardio workout of 1-hour walk or 30 mins going up a hill

Friday

Morning Cardio

Afternoon Lower Body Workout

Light to medium cardio workout of 1-hour walk or 30 mins going up a hill

Quads x 6 sets, Hamstring x 6 sets, Calf x 6 sets, Abs x 6 sets

Saturday Rest None
Sunday Rest None

Repeat the First-week cycle and then the second-week cycle 6 times to complete the 12 weeks.

Meal Plan for Endomorphs

The macronutrients you need in a diet should be composed of 40% carbohydrates, 30% protein, and 30% fats for consistent weight loss for the whole 90 days. This figure is recommended since Endomorphs tend to have larger bone structures and a larger physique, which puts more attention on the fat loss for the diet.

So your nutritional requirements need to be focused on reducing body fats. In order to determine exactly how many calories you need, you can also try to take your bodyweight multiplied by 37 to 40. For example, an 80kg man would do the calculation of:

80 kg multiply by 37 = 2960 calories

To lose gradual weight you would need to be in a caloric deficit of around 500+ calories less

2990 minus 500 calories = 2590 total caloric intake

Divide the 2590 calories by the number of meals per day, for this instance, we will divide by 2 meals per day.

If you are doing intermittent fasting with only 2 meals calculate like this:

2590 calories divided by 2 = 1230 calories per meal

Sample Endomorph Meal Plan of 2 Meals Per Day With Intermittent Fasting

Meal Count & Time Macronutrient Requirement Food Used Calories
Fast None Water or Coffee 0
Meal 1 - Lunch

Protein: 30%

Fats: 30%

Carbohydrates: 40%

150g Fish, Chicken, Pork or Beef

1 whole Avocado

4.5 cups of diced Sweet Potato, or 2.5 cups of cooked rice

360

330

456

Meal 2 - Dinner

Protein: 30%

Fats: 30%

Carbohydrates: 40%

150g Fish, Chicken, Pork or Beef

1 whole Avocado

4.5 cups of diced Sweet Potato, or 2.5 cups of cooked rice

360

330

456

90-Day Meal Plan Tips

The sample above is just a general guide and you can mix and match different types of foods in different orders to whatever you can afford. Having a plan like this, you can calculate your food budget much easier and you can always change your own meal plan during this challenge.

Here are the tips recommended when creating your meal plan:

Plan your goals and stick to it

Your goal is to win this competition, so having a detailed plan will make things easier to follow and keep you accountable. Doing repetitive things daily will form good habits and it will make you develop long-term good habits, even when the competition has finished.

Why Macronutrient and Calories Requirement Matters

The rule is to keep close to the macronutrient and caloric requirements as possible so that your goal for losing or gaining weight is achievable.

If you are trying to gain more weight then it is recommended to increase your caloric intake by 15%, and it's the complete opposite for losing weight. It is recommended to decrease caloric intake by 10%-15%.

It is recommended that you get calories from the following food types:

15% to 30% of calories from fat

40% to 60% of calories from carbs

20% to 30% of calories from proteins

Best Foods To Consume

If food budget matters then choose affordable food while maintaining the correct caloric requirements. It is obvious that higher-quality foods are always much more expensive than low-quality ones.

Proteins: Beefsteak, Chicken breast, Tuna, Salmon, Lean pork, Eggs.

Fats: Avocado, Nuts - almond, walnuts, pistachios, macadamia, olive oils, pure butter, cheese, full-fat yogurt.

Carbohydrates: Sweet potato, brown rice, oats, quinoa, pumpkin, most green vegetables - spinach, broccoli, kangkong, fruits - bananas, etc.

Limit or remove your consumption of these foods

Alcohol: Has double the amount of calories in comparison to fats, it also slows down your metabolism and spikes insulin causing your body to store fats.

High sugar foods: Sweets and cakes have plenty of calories and not many nutrients. The sugars in these foods spike your insulin causing the body to go into fat storage mode. You can have one day in a week to reward yourself but only in moderation otherwise, avoid it at all cost.

Oil fried foods: Aka - fast foods are mostly deep-fried in vegetable oils which promote inflammation if consumed in excess.

Sodas and sweetened drinks: Keep it simple and stick to water instead.

Transition to Intermittent Fasting

There are lots of benefits from transitioning to intermittent fasting. If your goal is to lose weight, then this can aid in fat loss, increase your metabolism and improve certain hormones in the body. If you can incorporate this eating pattern into your 90-day challenge is an advantage.

We have outlined in detail an article called How To Do Intermittent Fasting For Serious Weight Loss check it and see if it suits your plan.

Conclusion

The 90 Day Challenge is a long-term workout challenge that can help you lose weight in just 3 months. The whole point of the challenge is to get in shape and be healthier.

The thing with long-term approaches is that they work on a more sustainable basis. It’s not about discipline for 90 days and then going back to your old habits after, it’s about changing your lifestyle by making small changes that will give you long-term results.

DISCLAIMER:

This article is intended for general informational purposes only for contestants participating in the 90-day challenge and does not address individual circumstances or physical attributes. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

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