90 Days. No Gym. No BS. Just Results
A complete step-by-step fitness plan for beginners. Simple workouts, meal guides, and progress tracking — no equipment, no confusion.
About the 90-Day Plan
This isn’t just another fitness ebook.
It’s your complete, step-by-step guide to transform your body, mindset, and confidence — all from home. No gym. No equipment. No confusion.
If you’ve ever felt stuck, overwhelmed, or didn’t know where to start… this is for you. From Couch To Confident was designed for real people with real lives — beginners, busy parents, night shift workers, anyone tired of starting over.
Inside, you’ll get:
✔️ A 90-day workout plan — simple, effective workouts designed for all fitness levels. No equipment needed.
✔️ Meal guides & grocery lists — easy-to-follow nutrition that won’t leave you starving or confused.
✔️ Progress tracking sheets — stay accountable and actually see your results.
✔️ Mindset & motivation tips — because real transformation starts in your mind before your body catches up.
→ One-time payment. Instant download. Yours forever.
This is the exact blueprint to go from feeling frustrated, lost, and stuck… to feeling strong, confident, and proud of the person looking back at you in the mirror.
Are you ready to become the most confident version of yourself?
What's in it for me?
Table of Contents
- Introduction: Your Fitness Journey Starts Here
- Why 90 Days? The Psychology of Habits
- Getting Mentally Ready
- The 90-Day Workout Plan
- Phase 1: Days 1-30 (Foundations)
- Phase 2: Days 31-60 (Progression)
- Phase 3: Days 61-90 (Transformation
- Sample weekly schedule
- At-Home Bodyweight Exercise- Demonstrations Guide
- Progress Checkpoints
- Weekly Meal-prep Guides
- Shopping List Summary
- Water Intake Guidelines
- Cardio Regimen for Beginners
- Recommended Supplements for Beginners
- Rest and Recovery Guidelines
- Staying Motivated and Tracking Progress
- Troubleshooting: What to Do When You Struggle
- Final Thoughts: Your Journey Beyond 90 Days
- Frequently Asked Questions (FAQ)
- About Me
- Contact Me
🌟 Testimonials
Real Stories. Real Transformations.
This isn’t just another fitness ebook. These are real stories from real people who were tired of feeling stuck — and decided to change their lives.
💪 “It finally felt like something was made for me.”
"I’m a busy mom of three with a full-time job and a household to run. Gym memberships were never realistic for me. This 90-day plan was the first time I found something sustainable. The workouts are simple but effective, and the meal plans are actually realistic for my lifestyle. I’ve lost 18 pounds, but what matters most — I feel like myself again."
— Samantha, 35 | Busy Mom
🌙 “It works even with my crazy night shifts.”
"Working nights always left me exhausted. I’ve tried other plans that didn’t fit my schedule. This ebook gave me structure, no equipment needed, and no confusion. I’ve lost 22 pounds in 2 months, and my energy is finally back — even with night shifts."
— Daniel, 37 | Night Shift Worker
🏡 “I thought it was too late for me. I was wrong.”
"At 54, with arthritis and a house to run, I figured my best years were behind me — but this plan proved me wrong. The low-impact workouts are gentle but effective. The meal guides are easy, even while cooking for my husband and family. I feel stronger, more energized, and more confident than I have in years."
— Maria, 54 | Grandmother & Homemaker
🔥 “No gym. No BS. Just real results.”
"I was tired of looking in the mirror and hating what I saw. I kept telling myself 'I’ll start tomorrow,' but tomorrow never came. This plan felt like it was made for someone like me — no gym, no complicated diets, no excuses. In 8 weeks, I’ve dropped 3 pant sizes. I feel in control of my life again."
— Kevin, 29 | Beginner on a Mission
💼 “It’s the first thing I actually stuck to.”
"I work long hours, and complicated fitness plans always overwhelmed me. This broke everything down step-by-step. Workouts I could do from home, meal prep that made sense, and progress tracking that kept me accountable. For the first time ever, I actually finished something — and the results speak for themselves."
— Rachel, 31 | Office Professional
⭐️ Ready to become the next transformation?
→ Start your journey today.
✔️ No gym. No guesswork. Just results.
About Me
Hey, I’m Kamil Amin—and I wasn’t always the guy you see today. I know what it’s like to feel stuck. To wake up tired, unhappy with the person in the mirror, lacking confidence, direction, and discipline. I’ve been there. Overweight. Unmotivated. Living off junk food. No workout routine. No self-worth. Just shame, frustration, and the constant question: How did I let it get this bad?
That was my reality—until I made a choice to change.
Now, I’m a personal trainer, physique athlete, husband, and father. I’ve spent the last 20 years helping thousands of people transform their bodies and their lives—but not from some place of perfection. I do this because I get it. I know how hard it is to start when you feel like you’re at your lowest. When walking into a gym feels like stepping onto another planet. When the fear of failure feels bigger than your desire to succeed.
This isn’t just about building muscle or dropping weight. It’s about reclaiming your confidence. It's about breaking through the mental and emotional walls that hold you back. And most importantly, it’s about learning that discipline isn’t something you’re born with—it’s something you build, one small step at a time.
I created this guide because I want to be the person I needed when I was struggling—someone real, someone relatable, someone who proves that no matter where you’re starting from, real change is possible.
You don’t need to be perfect. You just need to be ready. Ready to stop surviving and start living.
Let’s take that first step—together.