GORILLA FITNESS PLAN
Lean Down
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.
YOUR MEALS
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.
YOUR MOVEMENT
THE WEEK
Your Monday-through-Sunday split. Rest and walk days are part of the plan — they're when the work pays off.
Monday
Full body
Incline Push-Up Medium
beginnerStand facing a Smith machine bar or sturdy elevated platform at an appropriate height. Place your hands on the bar, with your hands about shoulder width apart.
Bodyweight Squat
beginnerStand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position. Begin the movement by flexing your knees and hips, sitting back with your hips.
Plank
beginnerGet into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.
Tuesday
Walk / active recovery
No session today — walk / active recovery.
Wednesday
Full body
Pushups (Close and Wide Hand Positions)
beginnerLie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length. Lower yourself until your chest almost touches the floor as you inhale.
Butt Lift (Bridge)
beginnerLie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
Cross-Body Crunch
beginnerLie flat on your back and bend your knees about 60 degrees. Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.
Thursday
Walk / active recovery
No session today — walk / active recovery.
Friday
Full body
Rear Leg Raises
beginnerPlace yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position. Extend one leg up and behind you. The knee and hip should both extend. Repeat for 5-10 repetitions, and then switch sides.
Star Jump
beginnerBegin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
Russian Twist
intermediateLie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
Saturday
Walk / active recovery
No session today — walk / active recovery.
Sunday
Rest
No session today — rest.
THE ROUTINE
2 rounds of about 10–12 reps each (planks 15–20 seconds), 3× a week — plus aim for a daily walk.
ALL THE MOVES
Beginner-friendly, no equipment. Start with the gentle version and only progress when it feels good.
Cross-Body Crunch
beginnerLie flat on your back and bend your knees about 60 degrees. Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.
Star Jump
beginnerBegin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
Pushups (Close and Wide Hand Positions)
beginnerLie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length. Lower yourself until your chest almost touches the floor as you inhale.
Incline Push-Up Medium
beginnerStand facing a Smith machine bar or sturdy elevated platform at an appropriate height. Place your hands on the bar, with your hands about shoulder width apart.
Rear Leg Raises
beginnerPlace yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position. Extend one leg up and behind you. The knee and hip should both extend. Repeat for 5-10 repetitions, and then switch sides.
Bodyweight Squat
beginnerStand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position. Begin the movement by flexing your knees and hips, sitting back with your hips.
Butt Lift (Bridge)
beginnerLie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
Russian Twist
intermediateLie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
Knee Circles
beginnerStand with your legs together and hands by your waist. Now move your knees in a circular motion as you breathe normally.
Plank
beginnerGet into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.
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.
- Talk to a professional before starting a new nutrition or exercise plan, especially if you have any health conditions, injuries, or take medication.
- The numbers are starting points, not targets to chase. Adjust to how you feel. Never push into very low intakes — under-eating backfires.
- If food or your body feels like a source of stress or control rather than health, please reach out to a professional. Health is the whole point here — not a number.
- Ease in. Start with the gentle version of every exercise and only progress when it feels good. Stop if something hurts.
Gorilla Fuel scores products so you can choose well — it doesn't replace a doctor, dietitian, or trainer.