Regal (325-375 lbs) Transformation Guide: How to Start Losing Weight Safely

A woman at 325 to 375 pounds should start with a doctor visit, then two short resistance sessions a week on machines, cables and bands, a daily five to ten minute walk if she can, and 1,400 to 1,800 calories a day with protein at every meal. Aim to lose 1 to 2 pounds a week, not more.

Who is the Regal archetype?

Regal covers women between 325 and 375 pounds. Most carry weight through the middle, which shows up as a diamond, apple or oval shape. Almost all have an endomorph build: a broad frame, real strength under the surface, and a body that stores fat easily and lets it go slowly.

Here is what that means for training. You are stronger than you think, but your knees, hips, ankles and lower back are carrying a heavy load every time you stand. So the plan protects the joints first and builds from there. No standing barbell work. No jumping. Nothing that slams your feet into the ground.

Why hasn’t anything worked before?

Most women I meet in this range have tried more diets than I have. The pattern is almost always the same: a very low calorie plan, a burst of daily cardio, fast early losses, then pain, exhaustion and a rebound.

That pattern fails for physical reasons, not willpower. Losing weight too fast raises the risk of gallstones, and the NIDDK lists obesity and certain kinds of dieting as risk factors (NIDDK). Hard standing cardio on painful knees ends in injury. And plans built for a 160 pound woman do not fit your body.

The CDC says people who lose about 1 to 2 pounds a week are more likely to keep it off (CDC). That is the pace I aim for.

What should you do before you start?

See your doctor first. I am a trainer, not a physician, and at this weight a doctor needs to be part of the team. Ask for:

• Clearance to begin exercise
• Blood work, including blood sugar, thyroid and cholesterol
• A review of any medication that affects weight, blood sugar or blood pressure
• A sleep apnea screen if you snore or wake up tired

Sleep apnea matters more than people think. The NHLBI notes that extra fat around the neck can block the airway at night (NHLBI). Poor sleep drives hunger and kills recovery, so treating it can make every other part of this plan work better.

How many calories and how much protein do you need?

The Regal target is 1,400 to 1,800 calories a day. That is roughly 600 calories under what most women in this range burn. Because the deficit is large, I only run it with a doctor in the loop.

The XPL plan sets protein high, at 210 to 240 grams a day. Be honest with yourself about that number. At 1,400 to 1,800 calories, 210 grams is more than half your food. Most women start closer to 130 to 160 grams and build up over several weeks. If you have kidney disease or diabetes, your doctor sets the ceiling, not me. In healthy adults, research has not found that higher protein intakes harm kidney function (Devries et al., 2018), and higher protein during a calorie deficit helps keep muscle while you lose fat (Wycherley et al., 2012).

Simple rules that matter more than any macro split:

• Protein at every meal, about the size of your palm or bigger
• Half the plate non-starchy vegetables at lunch and dinner
• Water through the day, with a glass before each meal
• No liquid calories except milk or a protein shake

For more on setting your number, read how to figure out your protein needs.

What does a week of training look like?

Two planned sessions a week, plus gentle daily movement. That is the whole schedule at the start.

• Monday: resistance session, about 30 minutes
• Tuesday: 5 to 10 minute walk, or seated stretching
• Wednesday: rest
• Thursday: repeat Monday
• Friday: rest
• Saturday: 5 to 10 minute walk, or seated stretching
• Sunday: rest

What is in the resistance session?

Use a sturdy chair with no wheels. Feet flat, back tall.

• Seated band row: 2 sets of 12, rest 60 seconds
• Seated dumbbell press, 3 to 5 pound dumbbells: 2 sets of 10
• Seated leg extension, no weight or light ankle weights: 2 sets of 10 per leg
• Sit to stand from a high chair, hands on the armrests if needed: 2 sets of 5
• Seated marching: 2 rounds of 30 seconds
• Seated calf raises: 2 sets of 15

Add one rep per set each week. When you can do 2 sets of 15 with good form, move up to a heavier band or dumbbell and drop back to 10 reps.

What do you do on the second resistance day?

Water takes weight off your joints, which is why I like it at this size. Machines and bands let you train against resistance while taking load off your joints; that matters at this size (Bartels et al., 2016).

• Supported march in place: 2 rounds of 30 seconds, building to 3
• Standing arm sweeps through the water: 2 sets of 10
• Leg swings front and side, holding the wall: 2 sets of 10 per leg

What should a normal day of eating look like?

This is a template, not a prescription. Your doctor or dietitian can adjust it around medication and lab results.

• Breakfast: 3 eggs scrambled with spinach, 1 slice whole grain toast
• Late morning: protein shake made with water or milk
• Lunch: 6 ounces grilled chicken over a large salad with a light dressing
• Afternoon: plain Greek yogurt with berries
• Dinner: 6 ounces baked fish, roasted vegetables, a small potato

That lands around 1,500 to 1,700 calories and 150 grams of protein or more, depending on portions.

What should you expect at week 1, week 4 and week 12?

Week 1: You may feel sore in places you did not expect. The scale might drop 3 to 6 pounds, mostly water. The only goal is to finish both sessions.

Week 4: Sit to stand gets easier. Walks get a little longer. Sleep often improves. If the scale has not moved at all in four weeks, I look at portions and weekend eating before I change anything else.

Week 12: Most women see a steady 1 to 2 pounds a week on average, with some flat weeks in between. Clothes fit differently. Your doctor should recheck blood pressure and blood sugar around this point.

Change the plan if you have joint pain that lasts more than a day after a session, if you lose more than 3 pounds a week for several weeks in a row, or if your doctor flags anything in your labs.

Is this plan right for you?

If you are not sure, look at three things. First, can you stand and walk for five minutes without sharp pain? If not, talk to your doctor or a physical therapist before you start. Second, do you have a gym with machines? If not, bands and light dumbbells at home still work. Third, have you crash dieted in the last year? If so, the slower pace here is exactly what you need.

When your weight drops under 325, you move into the next guide: the Duchess (275-325 lbs) guide. If you are heavier than 375, start with the Queen (375-450 lbs) guide. Men in this same weight range should read the Colossus guide.

What is the next step?

Take the XPL quiz to confirm your archetype, or see coaching options and pricing. If you want help building this around your schedule, contact me. You can also read real client results on the testimonials page.

Written by Zavier King, personal trainer in Houston and founder of XPL. ISSA Certified Personal Trainer and NASM Nutrition Coach. More about me.