People type "lose 20 pounds while working full time" because the job is the constraint. I am not going to promise you 20 pounds, or any number of weeks. I do not know your sleep, your starting point, or what dinner looks like on a Wednesday. What I can tell you is how fat loss fits next to a full calendar.
The plan has to be smaller than your motivation on Sunday night. Two to four training days. Protein at breakfast and lunch. A dinner you can repeat. A weekend that does not erase the weekdays. That is the method. It is boring. Boring is what you can still do in March.
Here is what I look at first with someone who works full time and has kids in the mix.
The training days have to already exist. If Tuesday, Thursday, and a weekend morning are real, that is three days. A missed fourth day is not a failed week. Thirty minutes counts when lunch or the gap before pickup is the only window. A six-day split is a plan for a different life.
Food has to survive a normal grocery run and a late meeting. Protein early in the day keeps dinner from doing all the work. Eating at 8:30 because that is when the house is quiet is not a moral failure. The clock is not the problem. The day of food is. If the scale is the only score you are watching, read what to do when it stops before you cut the plan in half.
Sleep will not be perfect. A short night means the workout gets simpler, not louder. You do not fix a rough week by eating less on Thursday out of guilt. You pick one thing for the next week and do that.
Weekends are where a lot of full-time plans die. Not because you ate with your family. Because Monday has no food in the house and no training day on the calendar. Shop once. Put the first workout where you can see it. Then the week has a shape before it starts.
If you want this written for your days and your kitchen, that is Essentials. Our coaching system builds a custom workout program and meal plan for you, based on what's worked for our clients. It is $100 a month after a free first month. You check in once a week and get a reply within one business day. If you want me on calls, that is Foundations or VIP.
Start with the days you can keep. Fat loss is what those ordinary weeks add up to. It is not a number I can hand you in a headline.