Fitness Plan · athletic-log

Your week at a glance

Mon

Strength

Upper A

Push focus · evening

Mobility

Shoulders · wrists · thoracic · morning

Walk

30 min

Tue

Strength

Lower A

Quad focus · evening

Mobility

Hips · knees · ankles · lumbar · morning

Walk

30 min

Wed

Mobility

Full upper

Neck · shoulders · thoracic · wrists

Cardio

Skipping or stairs · 20–30 min

Walk

30 min

Thu

Strength

Upper B

Pull focus · evening

Mobility

Thoracic · neck · lumbar · morning

Walk

30 min

Fri

Strength

Lower B

Posterior focus · evening

Mobility

Hips · hip flexors · ankles · morning

Walk

30 min

Sat

Cardio

Running

20–30 min easy pace

Mobility

Full body · long session · morning

Walk

30 min

Sun

Rest

Full rest

Light stretching only

Walk

30 min easy

Monday

Strength — Upper A (push)

Morning mobility · ~39 min

Hip mobility 10 min

Hip circles (standing) Large range — hands on hips 10 each way

90/90 hip switch Slow transitions between positions 5–8 each side

Deep squat hold Heels down; elbows push knees out; upright torso 3 × 20–30 sec

Cossack squats Weight onto bent leg heel; upright torso 8 each side

Fire hydrants All fours; control the movement throughout 12 each side

Hip CARs Slow full circle under muscular control — gold standard 5 each leg

Hip flexor mobility 10 min

Kneeling lunge stretch Back knee down; drive hips forward; tall torso 45–60 sec each

Couch stretch Back foot elevated on wall — deepest stretch 45–60 sec each

Psoas march (lying) Slow alternating knee drive; lower back stays flat 10 each side

Pigeon pose Deep external rotator + hip flexor release 45 sec each

Hip flexor pulse stretch Small pulses in lunge position; do not end on static hold 15 each side

Shoulders + rotator cuff 5 min

Shoulder CARs Slowest full controlled circle possible 5 each arm

Wall slides Arms against wall; maintain contact 2 × 10

Band pull-aparts Light band; arms straight; pull to chest 2 × 15

Sleeper stretch Lie on side; rotate into internal rotation; gentle 30 sec each

Cross-body shoulder stretch Pull arm across chest; hold at elbow not wrist 30 sec each

Thoracic spine 4 min

Foam roller extensions Roll across upper back segment by segment 60 sec total

Thoracic rotations Seated cross-legged; hands behind head 10 each side

Thread the needle All fours; thread arm under body 8 each side

Cat-cow Slow full range; exhale on cat; inhale on cow 10 slow reps

Open books Lie on side; knees stacked; rotate top arm open 10 each side

Wrists + forearms 2 min

Wrist circles Slow controlled circles both directions 10 each way

Prayer stretch Palms together; push hands together 20 sec

Reverse prayer stretch Back of hands together; push downward 20 sec

Wrist flexor stretch Arm out, palm up, pull fingers back 20 sec each

Wrist extensor stretch Arm out, palm down, pull fingers down 20 sec each

Evening strength · 45–50 min

Warm-up ~10 min dynamic only

Skipping (easy pace) Basic two-foot bounce; comfortable rhythm 3–4 min

Leg swings — forward/back Hold wall; do not force range 10 each leg

Leg swings — side to side Controlled arc — don't kick hard 10 each leg

Glute bridges Pause 1 sec at top; push knees apart 2 × 12

Bodyweight squats Slow; feel depth; no weight yet 2 × 10

Barbell ramp-up sets Empty bar ×10 / 50% ×5 / 70–80% ×3 then working sets 3 sets

Upper A — Push 45–50 min Chest · shoulders · triceps

Barbell bench press Primary compound 4×6–8

Overhead press Seated or standing 3×8–10

Incline dumbbell press Upper chest emphasis 3×10–12

Lateral raises Light, controlled 3×15

Tricep pushdowns Cable or band 3×12

Walk

Daily walk 30 min NEAT

Tuesday

Strength — Lower A (quads)

Morning mobility · ~38 min

Hip mobility 10 min

Hip circles (standing) Large range — hands on hips 10 each way

90/90 hip switch Slow transitions between positions 5–8 each side

Deep squat hold Heels down; elbows push knees out; upright torso 3 × 20–30 sec

Cossack squats Weight onto bent leg heel; upright torso 8 each side

Fire hydrants All fours; control the movement throughout 12 each side

Hip CARs Slow full circle under muscular control — gold standard 5 each leg

Hip flexor mobility 10 min

Kneeling lunge stretch Back knee down; drive hips forward; tall torso 45–60 sec each

Couch stretch Back foot elevated on wall — deepest stretch 45–60 sec each

Psoas march (lying) Slow alternating knee drive; lower back stays flat 10 each side

Pigeon pose Deep external rotator + hip flexor release 45 sec each

Hip flexor pulse stretch Small pulses in lunge position; do not end on static hold 15 each side

Lumbar spine + lower back 3 min

Knee-to-chest pulls Lying flat; single then double knee pull 30 sec each + both

Supine spinal twist Lying; drop bent knee across body; arms wide 30 sec each

Child's pose Sit back on heels; arms extended — decompress 45 sec

Dead bug Extend opposite arm and leg; lower back pressed to floor 2 × 8 each

Knees 2 min

Knee circles Hands on knees; small controlled circles 10 each way

Quad stretch (standing) Pull heel to glute; stand tall; hips forward 30 sec each

Straight leg raises Lying; activate quad above kneecap; slow 2 × 10 each

Terminal knee extensions Light band around knee; small extension 2 × 15 each

Ankles + calves 3 min

Ankle circles Slow controlled; both directions each foot 10 each way

Slow calf raises 2 sec up, 3 sec down — full range 2 × 10

Ankle dorsiflexion wall stretch Knee over toes against wall — key for squat depth 30 sec each

Banded ankle mobilisation Band around ankle; rock knee forward over toes 15 each

Soleus stretch Calf stretch with knee slightly bent 30 sec each

Evening strength · 45–50 min

Warm-up ~10 min dynamic only

Skipping (easy pace) Basic two-foot bounce; comfortable rhythm 3–4 min

Leg swings — forward/back Hold wall; do not force range 10 each leg

Leg swings — side to side Controlled arc — don't kick hard 10 each leg

Glute bridges Pause 1 sec at top; push knees apart 2 × 12

Bodyweight squats Slow; feel depth; no weight yet 2 × 10

Barbell ramp-up sets Empty bar ×10 / 50% ×5 / 70–80% ×3 then working sets 3 sets

Lower A — Quads 45–50 min Quads · glutes · adductors

Barbell squats Primary compound 4×5–6

Hip thrusts Barbell or smith machine 3×10

Sumo squats Adductor + glute emphasis 3×10–12

Leg extensions Quad finisher, slow eccentric 3×12

Single leg calf raises Full range, pause at bottom 3×15

Walk

Daily walk 30 min NEAT

Wednesday

Cardio — HIIT

Morning mobility · ~39 min

Hip mobility 10 min

Hip circles (standing) Large range — hands on hips 10 each way

90/90 hip switch Slow transitions between positions 5–8 each side

Deep squat hold Heels down; elbows push knees out; upright torso 3 × 20–30 sec

Cossack squats Weight onto bent leg heel; upright torso 8 each side

Fire hydrants All fours; control the movement throughout 12 each side

Hip CARs Slow full circle under muscular control — gold standard 5 each leg

Hip flexor mobility 10 min

Kneeling lunge stretch Back knee down; drive hips forward; tall torso 45–60 sec each

Couch stretch Back foot elevated on wall — deepest stretch 45–60 sec each

Psoas march (lying) Slow alternating knee drive; lower back stays flat 10 each side

Pigeon pose Deep external rotator + hip flexor release 45 sec each

Hip flexor pulse stretch Small pulses in lunge position; do not end on static hold 15 each side

Neck + cervical spine 3 min

Chin tucks Draw chin straight back — not down 10 reps, 2 sec hold

Neck half-circles Front half only — avoid full backward roll 8 each way

Lateral neck stretch Ear to shoulder; opposite hand gentle pressure 30 sec each

Neck rotations Slow chin-to-shoulder turns — no jerking 10 each side

Shoulders + rotator cuff 5 min

Shoulder CARs Slowest full controlled circle possible 5 each arm

Wall slides Arms against wall; maintain contact 2 × 10

Band pull-aparts Light band; arms straight; pull to chest 2 × 15

Sleeper stretch Lie on side; rotate into internal rotation; gentle 30 sec each

Cross-body shoulder stretch Pull arm across chest; hold at elbow not wrist 30 sec each

Thoracic spine 4 min

Foam roller extensions Roll across upper back segment by segment 60 sec total

Thoracic rotations Seated cross-legged; hands behind head 10 each side

Thread the needle All fours; thread arm under body 8 each side

Cat-cow Slow full range; exhale on cat; inhale on cow 10 slow reps

Open books Lie on side; knees stacked; rotate top arm open 10 each side

Wrists + forearms 2 min

Wrist circles Slow controlled circles both directions 10 each way

Prayer stretch Palms together; push hands together 20 sec

Reverse prayer stretch Back of hands together; push downward 20 sec

Wrist flexor stretch Arm out, palm up, pull fingers back 20 sec each

Wrist extensor stretch Arm out, palm down, pull fingers down 20 sec each

Cardio · 20–30 min

HIIT — Skipping or stairs 20–30 min

Warm-up skip Easy pace 3 min

40 sec on / 20 sec off Hard effort — 8 rounds 8 min

Active recovery Walk or light skip 3 min

Repeat circuit Second block if energy allows 8 min

Walk

Daily walk 30 min NEAT

Thursday

Strength — Upper B (pull)

Morning mobility · ~37 min

Hip mobility 10 min

Hip circles (standing) Large range — hands on hips 10 each way

90/90 hip switch Slow transitions between positions 5–8 each side

Deep squat hold Heels down; elbows push knees out; upright torso 3 × 20–30 sec

Cossack squats Weight onto bent leg heel; upright torso 8 each side

Fire hydrants All fours; control the movement throughout 12 each side

Hip CARs Slow full circle under muscular control — gold standard 5 each leg

Hip flexor mobility 10 min

Kneeling lunge stretch Back knee down; drive hips forward; tall torso 45–60 sec each

Couch stretch Back foot elevated on wall — deepest stretch 45–60 sec each

Psoas march (lying) Slow alternating knee drive; lower back stays flat 10 each side

Pigeon pose Deep external rotator + hip flexor release 45 sec each

Hip flexor pulse stretch Small pulses in lunge position; do not end on static hold 15 each side

Thoracic spine 4 min

Foam roller extensions Roll across upper back segment by segment 60 sec total

Thoracic rotations Seated cross-legged; hands behind head 10 each side

Thread the needle All fours; thread arm under body 8 each side

Cat-cow Slow full range; exhale on cat; inhale on cow 10 slow reps

Open books Lie on side; knees stacked; rotate top arm open 10 each side

Shoulders + rotator cuff 5 min

Shoulder CARs Slowest full controlled circle possible 5 each arm

Wall slides Arms against wall; maintain contact 2 × 10

Band pull-aparts Light band; arms straight; pull to chest 2 × 15

Sleeper stretch Lie on side; rotate into internal rotation; gentle 30 sec each

Cross-body shoulder stretch Pull arm across chest; hold at elbow not wrist 30 sec each

Neck + cervical spine 3 min

Chin tucks Draw chin straight back — not down 10 reps, 2 sec hold

Neck half-circles Front half only — avoid full backward roll 8 each way

Lateral neck stretch Ear to shoulder; opposite hand gentle pressure 30 sec each

Neck rotations Slow chin-to-shoulder turns — no jerking 10 each side

Evening strength · 45–50 min

Warm-up ~10 min dynamic only

Skipping (easy pace) Basic two-foot bounce; comfortable rhythm 3–4 min

Leg swings — forward/back Hold wall; do not force range 10 each leg

Leg swings — side to side Controlled arc — don't kick hard 10 each leg

Glute bridges Pause 1 sec at top; push knees apart 2 × 12

Bodyweight squats Slow; feel depth; no weight yet 2 × 10

Barbell ramp-up sets Empty bar ×10 / 50% ×5 / 70–80% ×3 then working sets 3 sets

Upper B — Pull 45–50 min Back · biceps · rear delts

Pull-ups or lat pulldown Full range, controlled descent 4×6–8

Barbell rows Hinge, chest to bar 4×8

Cable rows Mid back emphasis 3×10–12

Face pulls Rear delt + rotator cuff 3×15

Bicep curls Alternating dumbbell 3×12

Walk

Daily walk 30 min NEAT

Friday

Strength — Lower B (posterior)

Morning mobility · ~38 min

Hip mobility 10 min

Hip circles (standing) Large range — hands on hips 10 each way

90/90 hip switch Slow transitions between positions 5–8 each side

Deep squat hold Heels down; elbows push knees out; upright torso 3 × 20–30 sec

Cossack squats Weight onto bent leg heel; upright torso 8 each side

Fire hydrants All fours; control the movement throughout 12 each side

Hip CARs Slow full circle under muscular control — gold standard 5 each leg

Hip flexor mobility 10 min

Kneeling lunge stretch Back knee down; drive hips forward; tall torso 45–60 sec each

Couch stretch Back foot elevated on wall — deepest stretch 45–60 sec each

Psoas march (lying) Slow alternating knee drive; lower back stays flat 10 each side

Pigeon pose Deep external rotator + hip flexor release 45 sec each

Hip flexor pulse stretch Small pulses in lunge position; do not end on static hold 15 each side

Lumbar spine + lower back 3 min

Knee-to-chest pulls Lying flat; single then double knee pull 30 sec each + both

Supine spinal twist Lying; drop bent knee across body; arms wide 30 sec each

Child's pose Sit back on heels; arms extended — decompress 45 sec

Dead bug Extend opposite arm and leg; lower back pressed to floor 2 × 8 each

Ankles + calves 3 min

Ankle circles Slow controlled; both directions each foot 10 each way

Slow calf raises 2 sec up, 3 sec down — full range 2 × 10

Ankle dorsiflexion wall stretch Knee over toes against wall — key for squat depth 30 sec each

Banded ankle mobilisation Band around ankle; rock knee forward over toes 15 each

Soleus stretch Calf stretch with knee slightly bent 30 sec each

Knees 2 min

Knee circles Hands on knees; small controlled circles 10 each way

Quad stretch (standing) Pull heel to glute; stand tall; hips forward 30 sec each

Straight leg raises Lying; activate quad above kneecap; slow 2 × 10 each

Terminal knee extensions Light band around knee; small extension 2 × 15 each

Evening strength · 45–50 min

Warm-up ~10 min dynamic only

Skipping (easy pace) Basic two-foot bounce; comfortable rhythm 3–4 min

Leg swings — forward/back Hold wall; do not force range 10 each leg

Leg swings — side to side Controlled arc — don't kick hard 10 each leg

Glute bridges Pause 1 sec at top; push knees apart 2 × 12

Bodyweight squats Slow; feel depth; no weight yet 2 × 10

Barbell ramp-up sets Empty bar ×10 / 50% ×5 / 70–80% ×3 then working sets 3 sets

Lower B — Posterior 45–50 min Hamstrings · glutes · lower back

Romanian deadlift Hip hinge, bar close to legs 4×6–8

Hip thrusts Heavier than Lower A 4×8–10

Hamstring curls Slow eccentric — 3 sec down 3×12

Sumo squats Adductor + glute tie-in 3×10

Single leg calf raises Weighted if possible 3×15

Walk

Daily walk 30 min NEAT

Saturday

Cardio — Zone 2

Morning mobility · ~57 min

Hip mobility 10 min

Hip circles (standing) Large range — hands on hips 10 each way

90/90 hip switch Slow transitions between positions 5–8 each side

Deep squat hold Heels down; elbows push knees out; upright torso 3 × 20–30 sec

Cossack squats Weight onto bent leg heel; upright torso 8 each side

Fire hydrants All fours; control the movement throughout 12 each side

Hip CARs Slow full circle under muscular control — gold standard 5 each leg

Hip flexor mobility 10 min

Kneeling lunge stretch Back knee down; drive hips forward; tall torso 45–60 sec each

Couch stretch Back foot elevated on wall — deepest stretch 45–60 sec each

Psoas march (lying) Slow alternating knee drive; lower back stays flat 10 each side

Pigeon pose Deep external rotator + hip flexor release 45 sec each

Hip flexor pulse stretch Small pulses in lunge position; do not end on static hold 15 each side

Neck + cervical spine 3 min

Chin tucks Draw chin straight back — not down 10 reps, 2 sec hold

Neck half-circles Front half only — avoid full backward roll 8 each way

Lateral neck stretch Ear to shoulder; opposite hand gentle pressure 30 sec each

Neck rotations Slow chin-to-shoulder turns — no jerking 10 each side

Shoulders + rotator cuff 5 min

Shoulder CARs Slowest full controlled circle possible 5 each arm

Wall slides Arms against wall; maintain contact 2 × 10

Band pull-aparts Light band; arms straight; pull to chest 2 × 15

Sleeper stretch Lie on side; rotate into internal rotation; gentle 30 sec each

Cross-body shoulder stretch Pull arm across chest; hold at elbow not wrist 30 sec each

Thoracic spine 4 min

Foam roller extensions Roll across upper back segment by segment 60 sec total

Thoracic rotations Seated cross-legged; hands behind head 10 each side

Thread the needle All fours; thread arm under body 8 each side

Cat-cow Slow full range; exhale on cat; inhale on cow 10 slow reps

Open books Lie on side; knees stacked; rotate top arm open 10 each side

Wrists + forearms 2 min

Wrist circles Slow controlled circles both directions 10 each way

Prayer stretch Palms together; push hands together 20 sec

Reverse prayer stretch Back of hands together; push downward 20 sec

Wrist flexor stretch Arm out, palm up, pull fingers back 20 sec each

Wrist extensor stretch Arm out, palm down, pull fingers down 20 sec each

Lumbar spine + lower back 3 min

Knee-to-chest pulls Lying flat; single then double knee pull 30 sec each + both

Supine spinal twist Lying; drop bent knee across body; arms wide 30 sec each

Child's pose Sit back on heels; arms extended — decompress 45 sec

Dead bug Extend opposite arm and leg; lower back pressed to floor 2 × 8 each

Knees 2 min

Knee circles Hands on knees; small controlled circles 10 each way

Quad stretch (standing) Pull heel to glute; stand tall; hips forward 30 sec each

Straight leg raises Lying; activate quad above kneecap; slow 2 × 10 each

Terminal knee extensions Light band around knee; small extension 2 × 15 each

Ankles + calves 3 min

Ankle circles Slow controlled; both directions each foot 10 each way

Slow calf raises 2 sec up, 3 sec down — full range 2 × 10

Ankle dorsiflexion wall stretch Knee over toes against wall — key for squat depth 30 sec each

Banded ankle mobilisation Band around ankle; rock knee forward over toes 15 each

Soleus stretch Calf stretch with knee slightly bent 30 sec each

Cardio · 20–30 min

Easy run — Zone 2 20–30 min

Easy jog Conversational pace 20–30 min

Target heart rate 130–145 BPM fat burning zone throughout

Cool down walk Last 5 min drop to walk 5 min

Walk

Daily walk 30 min NEAT

Sunday

Rest

Morning mobility · ~20 min

Hip mobility 10 min

Hip circles (standing) Large range — hands on hips 10 each way

90/90 hip switch Slow transitions between positions 5–8 each side

Deep squat hold Heels down; elbows push knees out; upright torso 3 × 20–30 sec

Cossack squats Weight onto bent leg heel; upright torso 8 each side

Fire hydrants All fours; control the movement throughout 12 each side

Hip CARs Slow full circle under muscular control — gold standard 5 each leg

Hip flexor mobility 10 min

Kneeling lunge stretch Back knee down; drive hips forward; tall torso 45–60 sec each

Couch stretch Back foot elevated on wall — deepest stretch 45–60 sec each

Psoas march (lying) Slow alternating knee drive; lower back stays flat 10 each side

Pigeon pose Deep external rotator + hip flexor release 45 sec each

Hip flexor pulse stretch Small pulses in lunge position; do not end on static hold 15 each side

Walk

Daily walk 30 min NEAT

Daily time breakdown

Morning (1 hr) 6–8 AM

Mobility sessionRegion paired to that day's strength30–40 min

WalkBrisk, fasted if possible20–30 min

Evening (1 hr) 5–7 PM

Warm-up + activationDynamic only, no static holds10 min

Strength workout4–5 exercises, working sets45–50 min

Cardio days (Wed + Sat) replace the evening strength session. The walk every day keeps your NEAT high — critical for body recomposition at a desk job.

Strength sessions

Upper A — push focus (Mon) 45–50 min chest · shoulders · triceps

Barbell bench press Primary compound 4×6–8

Overhead press Seated or standing 3×8–10

Incline dumbbell press Upper chest emphasis 3×10–12

Lateral raises Light, controlled, no swinging 3×15

Tricep pushdowns Cable or band 3×12

Lower A — quad focus (Tue) 45–50 min quads · glutes · adductors

Barbell squats Primary compound 4×5–6

Hip thrusts Barbell or smith machine 3×10

Sumo squats Adductor + glute emphasis 3×10–12

Leg extensions Quad finisher, slow eccentric 3×12

Single leg calf raises Full range, pause at bottom 3×15

Upper B — pull focus (Thu) 45–50 min back · biceps · rear delts

Pull-ups or lat pulldown Full range, controlled descent 4×6–8

Barbell rows Hinge, chest to bar 4×8

Cable rows Mid back emphasis 3×10–12

Face pulls Rear delt + rotator cuff health 3×15

Bicep curls Alternating dumbbell 3×12

Lower B — posterior focus (Fri) 45–50 min hamstrings · glutes · lower back

Romanian deadlift Hip hinge, bar close to legs 4×6–8

Hip thrusts Heavier than Lower A 4×8–10

Hamstring curls Slow eccentric — 3 sec down 3×12

Sumo squats Adductor + glute tie-in 3×10

Single leg calf raises Weighted if possible 3×15

Cardio sessions

Wed — skipping or stairs HIIT

Warm-up skipEasy pace3 min

40 sec on / 20 sec offHard effort — 8 rounds8 min

Active recoveryWalk or light skip3 min

Repeat circuitSecond block if energy allows8 min

Sat — easy run Zone 2

Easy jogConversational pace20–30 min

Target heart rate130–145 BPM fat burning zonethroughout

Cool down walkLast 5 min drop to walk5 min

Daily targets — training days

2,400

kcal

170g

Protein

250g

Carbs

75g

Fats

Daily targets — rest days

2,000

kcal

170g

Protein

175g

Carbs (lower)

65g

Fats

Macro split — training day

Protein

170g · 28%

Carbs

250g · 42%

Fats

75g · 30%

Sample meal plan — training day

🥣

Breakfast · 7 AM

~620 kcal 32g

Oats (50g) + milk (250ml) + whey (1 scoop)

~470 kcal 32g P

2 small bananas + 6–7 berries

~100 kcal 1g P

2 tsp chia seeds (soaked overnight)

~50 kcal 2g P

🍚

Lunch · 1 PM

~650 kcal 45g

Chicken / fish / paneer (150–200g)

~330 kcal 40g P

Rice (3/4 cup cooked)

~200 kcal 4g P

Buttermilk (25–30g curd + water + jeera)

~30 kcal 2g P

⚡

Pre-workout · 4:30 PM

~200 kcal 24g

Whey shake (1 scoop in water)

~120 kcal 24g P

2 dates

~80 kcal —

🍽️

Dinner · 8 PM (post-workout)

~350 kcal 30g

Chicken (120g) or paneer (100g) — prepped

~250 kcal 28–30g P

Steamed / stir-fried vegetables

~80 kcal —

1/2 tsp ghee

~20 kcal —

Key rule: Protein stays the same on rest days — only carbs drop. Drink 3–3.5 L water daily. If you can only hit one target, always hit protein first.

Your stats

85kg

Weight

180cm

Height

26.2

BMI

1,920

BMR (kcal)

How your calories were calculated

Mifflin-St Jeor formula

BMR10×85 + 6.25×180 − 5×30 + 51,920 kcal

Activity multiplierDesk job + moderate training = 1.55×1.55

TDEEEstimated calories to maintain weight2,976 kcal

Training day target~20% deficit from TDEE2,400 kcal

Rest day target~33% deficit — lower carbs only2,000 kcal

Protein target logic

2 g per kg bodyweight

Minimum for muscle retention1.6 g/kg = 136 g/day136 g

Optimal for recomposition2.0 g/kg = 170 g/day170 g

Your targetSupports muscle gain in deficit170 g/day

Expected progress timeline

Realistic benchmarks

Month 1Neuromuscular adaptation — strength goes up fast−1 to −2 kg

Month 2–3Visible muscle definition begins, waist narrows−2 to −3 kg

Month 4–6Clear recomposition — leaner but same or heavier−3 to −5 kg fat

Key signalTrust measurements + mirror over scale weightphotos monthly

If losing more than 1 kg/week, add 200 kcal. If not losing after 3 weeks, drop 150 kcal from rest days first. Adjust after every 3-week block.

FitnessPlan

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

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