GORILLA FITNESS PLAN
Feel good and stay well — balanced eating, move your body regularly, no extremes.
You're not chasing a big transformation — you want to eat well, stay active, and keep your body healthy. Maintenance calories and sustainable movement.
DAILY SHAPE
Calories
Eat around maintenance — no deficit, no surplus. The goal is balance and consistency, not a change on the scale.
The plate
The balanced plate — a protein, plenty of veg and fruit, whole-grain carbs, and healthy fats. Variety over restriction.
Protein
A protein source at most meals — but this plan is about the whole balanced plate, not maxing any one thing.
A DAY ON THIS PLAN
Breakfast
Oats with berries and walnuts.
Lunch
A mixed bowl — any protein with a grain and veg.
Dinner
A whole-food protein with veg and a carb.
Snack
Fruit and nuts, or yogurt.
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
Eggs
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Chicken Breast
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Salmon
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Plain Greek Yogurt
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Black Beans
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Lentils
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Tofu
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Canned Tuna (in water)
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Carbs
Rolled Oats
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Brown Rice
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Quinoa
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Sweet Potato
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Whole-Grain Bread
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Potato
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Fats
Extra-Virgin Olive Oil
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Avocado
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Almonds
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Walnuts
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Natural Peanut Butter
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Chia Seeds
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Produce
Spinach
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Broccoli
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Mixed Berries
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Banana
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Bell Peppers
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Brussels Sprouts
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The treat
The most relaxed of the plans — a healthy relationship with food, treats in moderation.
THE ROUTINE
About 2–3× a week of light full-body work — plus move daily: walk, take the stairs, stay active. Regular, not intense.
THE MOVES
Beginner-friendly, no equipment. Start with the gentle version and only progress when it feels good.
Feet shoulder-width, sit hips back and down to at least parallel, knees tracking over toes, chest up. Drive through the heels.
Hands just wider than shoulders, body in one rigid line, lower until elbows are ~90°, then press up. Brace the core the whole time.
From knees, hands under shoulders, keep a straight line from knees to head. Lower the chest, then press up — no sagging hips.
Forearms under shoulders, body a straight line from head to heels. Squeeze glutes and brace the core — don't let hips sag or pike.
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.
Step forward and lower until both knees are ~90°, front knee over the ankle. Push back to standing. Torso stays upright.
Step backward and drop the back knee toward the floor, front shin vertical. Drive through the front heel to return. Easier on the knees than forward.
On hands and knees, extend the opposite arm and leg to full length, keeping hips level. Pause, return, switch. Move slow.
Drive knees to hip height, swing arms naturally, land softly through the whole foot. Keep the core braced.
Run in place driving knees to hip height at a quick tempo, landing on the balls of the feet, arms pumping. Stay tall.
Rise onto the balls of your feet, pause at the top, lower slowly under control. Hold a wall for balance if needed.
Arms straight out at shoulder height, make small controlled circles forward, then reverse. Keep shoulders down away from ears.
How to level up
Optional — do more if you enjoy it. This plan is about keeping the habit, not pushing limits.
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.