GORILLA FITNESS PLAN
Drop fat steadily without starving — eat enough protein, move most days.
You want the scale to move and you're carrying extra weight. This is the honest, sustainable version — about 0.5–1 lb a week, not a crash.
DAILY SHAPE
Calories
A gentle deficit — for most bigger beginners that's roughly a 400–600 cal/day pullback from maintenance. Start here and adjust to how your energy and the scale respond over 2–3 weeks. It's a starting point, not a hard number to chase.
The plate
Half the plate veg, a palm or two of protein, a fist of smart carb, a thumb of healthy fat.
Protein
Anchor every meal with a protein — it keeps you full and protects muscle while you lose.
A DAY ON THIS PLAN
Breakfast
Greek yogurt with berries and a few almonds.
Lunch
Big spinach salad with chicken breast and olive oil.
Dinner
Salmon or chicken with broccoli and half a sweet potato.
Snack
Cottage cheese, or an apple.
FOODS THIS PLAN IS BUILT AROUND
Whole-food staples, with their Gorilla score. Scan one in-store to check the exact product you're holding.
Protein
Chicken Breast
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Eggs
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Canned Tuna (in water)
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Plain Greek Yogurt
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Black Beans
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Lentils
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Cottage Cheese
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Carbs
Rolled Oats
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Sweet Potato
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Brown Rice
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Quinoa
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Fats
Almonds
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Natural Peanut Butter
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Extra-Virgin Olive Oil
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Avocado
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Produce
Spinach
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Broccoli
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Mixed Berries
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Bell Peppers
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The treat
One sensible treat — a square or two of 70%+ dark chocolate, or air-popped popcorn. A plan you can keep beats a perfect plan you quit.
THE ROUTINE
2 rounds of about 10–12 reps each (planks 15–20 seconds), 3× a week — plus aim for a daily walk.
THE MOVES
Beginner-friendly, no equipment. Start with the gentle version and only progress when it feels good.
Stand tall, lift one knee and bring the opposite elbow to meet it. Stay upright — twist from the waist, not the shoulders.
Drive knees to hip height, swing arms naturally, land softly through the whole foot. Keep the core braced.
Hands on the wall at chest height, body in a straight line, bend the elbows to bring your chest toward the wall, then press away.
From knees, hands under shoulders, keep a straight line from knees to head. Lower the chest, then press up — no sagging hips.
Stand in front of a chair, sit back and lightly tap the seat, then drive through your heels to stand. Chest up throughout.
Feet shoulder-width, sit hips back and down to at least parallel, knees tracking over toes, chest up. Drive through the heels.
Lie on your back, feet flat, drive hips up by squeezing your glutes until shoulders-hips-knees form a line. Don't arch the lower back.
Hands behind head, lift one knee out to the side while crunching the same-side elbow down toward it. Control the squeeze.
Rise onto the balls of your feet, pause at the top, lower slowly under control. Hold a wall for balance if needed.
Forearms under shoulders, body a straight line from head to heels. Squeeze glutes and brace the core — don't let hips sag or pike.
How to level up
Add a 3rd round, then increase reps, then move wall → knee → full push-ups and hold planks longer. When it feels easy, add a little.
This is guidance, not a prescription. These plans are sensible starting points built for a general beginner — they are not medical or dietitian advice. Everyone's body and needs are different.
Gorilla Fuel scores products so you can choose well — it doesn't replace a doctor, dietitian, or trainer.