⚖️ Body Weight & Waist Check-In
Log your measurements at the end of each week to calculate fat loss trajectory.
📈 6-Week Progress Matrix
| Week | Adherence | Weight | Waist | Status |
|---|
🏋️ Daily Home Workout Circuit
3 Rounds Circuit (Rest 60s between rounds):
• 10–15 Push-ups
• 15 Bodyweight Squats
• 12 Lunges per leg
• 20 Mountain Climbers
• 30–45s Plank
⚡ Progression Rule: Add 2 reps or +5s plank each week!
🚶 Sunday Rule: Skip the intense circuit! Focus on your 10,000 steps outdoors for active recovery.
🥗 Nutrition & Meal Schedule
🕒 Meal Timings:
08:30 AM: High-Protein Breakfast
11:30 AM: Morning Snack
01:30 PM: Balanced Lunch
05:00 PM: Evening Clean Snack
08:00 PM: Dinner (Last Meal)
🌿 Thursday Veg Day:
Paneer bhurji + whole wheat roti, dal / rajma with soya chunks, and 125g paneer dinner.
🚫 Golden Rules: Zero refined sugar, zero soft drinks/cold drinks, avoid fried snacks and sweets. One mindful flexible meal permitted weekly.
⚡ The 2-Day Iron Discipline Rule
"Never miss twice." Missing one day is a slip; missing two consecutive days is the start of a broken habit. If you miss 2 consecutive days in the 42-day timeline, your progress is automatically reset back to Day 1. Protect your streak every single day!