Your complete daily health protocol — diet · workout · recovery · tracking
⏱ 1,600 kcal/day deficit💪 150–170g protein🐟 Omega-3 daily🫁 Liver-safe protocol❌ No whey — real food only
⚠️
Allergen Caution — Always check food labels before consuming
Always verify all packaged and restaurant foods are certified. Check ingredients carefully for potential allergens including nuts, dairy, gluten, soy, sesame, eggs, mustard, and celery. Individuals with food allergies or intolerances should substitute accordingly. When in doubt — leave it out.
Calories
1,600
kcal deficit
Protein
150–170g
muscle preserve
Omega-3
1 cap
with lunch daily
Water
2.5–3L
minimum/day
Cheat day
🎉
Cheat day rules — still smart
Max ~2,000 kcal. Keep protein above 120g. No fried food or refined sugar. No eating after 9pm. Drink extra water. Back to full plan next morning.
Best for beginners and active days. Steady blood sugar, prevents muscle loss. Meals every 2.5–3 hours. Oil max 2–3 tsp/day. No eating after 8pm. Morning lemon-ginger + night turmeric waters always.
⏰
16:8 Intermittent Fasting · Eating: 2:00 PM → 10:00 PM · Fast: 10:00 PM → 2:00 PM next day
16 hours fasting · 8 hours eating window · 2–3 meals only ✅ 6:00 AM lemon-ginger water always allowed (during fast) ✅ During fast: water, black coffee/tea, green tea, lemon water only — zero food ✅ 9:30 PM turmeric ginger water always allowed ⭐ Most studied IF for fat loss + fatty liver + insulin sensitivity. 5–7 day adjustment period.
🦁
20:4 Warrior Diet · Eating: 4:00 PM → 8:00 PM · Fast: 8:00 PM → 4:00 PM next day
20 hours fasting · 4 hours eating window · 2 meals only ✅ 6:00 AM lemon-ginger water always allowed (during fast) ✅ During fast: water, black coffee/tea, green tea, lemon water only ✅ 9:30 PM turmeric ginger water always allowed ⚠️ Advanced — only after 2+ weeks of 16:8. Skip on red recovery days. Boosts growth hormone significantly.
🔄
Transitional — 3 meals/day · High protein · Bridge to 16:8
3 meals only per day — no snacks. High protein focus. Morning lemon-ginger water + night turmeric water maintained as always. Breakfast → Lunch → Dinner only. Gradually push breakfast later each week to transition naturally into 16:8.
🌿
GM Diet — 7-day structured detox protocol
Rapid reset (3–5kg in 7 days). Day 1: Fruits only. Day 2: Veg only. Day 3: Fruits+veg. Day 4: Banana+milk. Day 5: Chicken+tomato. Day 6: Chicken+veg. Day 7: Brown rice+veg. Drink 10–12 glasses water daily.
💧
Full Liquid Diet — maximum 3–5 consecutive days only
All meals in liquid form: soups, smoothies, broths, milk, yogurt drinks. Excellent liver detox and gut reset. Do not continue beyond 5 days without medical supervision.
Select day
🎉 Saturday Cheat Day active! Max ~2,000 kcal. Protein above 120g. No fried food. Back to plan Sunday.
🎉 Sunday Cheat Day active! Max ~2,000 kcal. Resume full plan Monday morning.
💪 Monday — Chest + Lats gym day. Highest protein day. Pre-workout meal at 4pm.
06:00 AM · Wake-up ritual
☀️ Lemon ginger water + chia seeds
~30 kcal
🍋 1 glass warm water · ½ lemon squeezed · 1 inch fresh ginger grated · 🌱 1 tsp chia seeds (soaked overnight)
🍗 150g halal chicken curry (🍅 tomato + turmeric + garlic) · 🍚 ½ cup red rice · 🥗 salad · 🌿 fresh mint chutney · 🐟 Omega-3 🎉 Cheat: Full cup red rice + small fruit-based dessert (no fried)
Coriander + mint = liver-cleansing herbs. Use fresh for maximum benefit.
04:00 PM · Snack + 📦 meal prep
🥛 Greek yogurt + cinnamon
~140 kcal~14g P
🥛 ¾ cup Greek yogurt + flaxseed + cinnamon · 📦 Prep now: Boil 10 eggs · marinate chicken · soak chia · chop veggies for Monday
GM Diet Day 7 — 🍚 Brown Rice + Vegetables + Unsweetened Juice · Final day! You're 3–5kg lighter.
Breakfast + 🐟 Omega-3
🍚 Brown rice + 🥣 veg soup
~280 kcal
🍚 ½ cup brown rice · 🥣 Clear veg soup · 🥗 Salad · 🐟 Omega-3
Lunch
🍚 Brown rice + all veg + 🍊 fresh juice
~300 kcal
🍚 ½ cup brown rice · All vegetables unlimited · 🍊 Fresh fruit juice (no sugar added)
Dinner
🍚 Brown rice + 🥦 steamed greens
~250 kcal
🍚 ½ cup brown rice · 🥦 Steamed broccoli + spinach + garlic · 🥗 Cucumber salad
💧
Full Liquid Sunday — Return to solid foods Monday. Last liquid day.
Morning
🥤 Oats + yogurt smoothie
~320 kcal~28g P
🥤 Oats + Greek yogurt + apple + cinnamon + flaxseed — blended · Chia water
Lunch + 🐟 Omega-3
🥣 Bone broth + dal purée
~350 kcal~35g P
🥣 Halal bone broth · Puréed dal soup · Pomegranate juice · 🐟 Omega-3
Evening
🥛 Yogurt drink + buttermilk
~280 kcal~24g P
🥛 Greek yogurt blended · Buttermilk · 🍵 Green tea
Daily water tracker
Tap each glass — target 10 glasses (2.5L minimum)
0 / 10 glasses
Weekly schedule
Mon
Core+Abs
Tue
Upper
Wed
Walk 30m
Thu
Lower
Fri
HIIT
Sat
Stretch
Sun
Rest
Core + Abs — 15–20 min · zero equipment · tap to mark done
Workout timer
00:00
Press Start to begin
Progress
0/6
exercises done
🧍♂️
01 · Full body
Plank Hold
3 sets × 30 seconds
Deep core · TVA · posture
📐 Face down, forearms on floor, body straight as a board. Hips level — don't let them sag or rise. Squeeze glutes and abs simultaneously. Breathe normally. Rest 20s between sets.
🙆♂️
02 · Upper abs
Crunches
3 sets × 20 reps
Upper abs · belly fat
📐 Lie flat, knees bent, feet flat. Hands behind head (not pulling neck). Exhale as you curl shoulders toward knees. Lower slowly — 2 seconds up, 2 seconds down. No jerking.
🦵
03 · Lower abs
Leg Raises
3 sets × 15 reps
Lower abs · hip flexors
📐 Lie flat on back, hands under lower back for support. Legs straight, raise to 90°, lower slowly. Lower back pressed flat — don't let it arch. Stop just above floor — don't touch.
🚴♂️
04 · Obliques
Bicycle Crunches
2 sets × 20 reps (10 each side)
Obliques · love handles
📐 Lie flat, hands behind head. Bring right elbow to left knee as you extend right leg. Slow rotation — 2 sec each side. Don't rush. Targets belly fat on the sides directly.
🏃♂️
05 · Cardio + core
Mountain Climbers
2 sets × 30 seconds
Full cardio · fat burn · core
📐 Full plank position. Drive knees alternately toward chest in a running motion. Keep hips level throughout. Fast pace burns most calories of all 6 exercises. Breathe rhythmically.
🤸♂️
06 · Deep TVA
Dead Bug
2 sets × 10 each side
Deep TVA · coordination · spine
📐 Lie on back, arms pointing at ceiling, knees at 90°. Extend opposite arm + leg toward floor simultaneously without touching. Exhale on extension. This targets the deepest abdominal layer — best for belly fat reduction over time.
📋 Workout protocol
🔄 Order: Plank → Crunches → Leg Raises → Bicycle → Mountain Climbers → Dead Bug
⏸ Rest between sets: 20–30 seconds · Between exercises: 45 seconds
🌅 Best time: Morning fasted (highest fat burn) or 4–5pm pre-dinner
☕ Tip: Black coffee 30min before = 11–14% more fat burned per session
💧 Water: 500ml before + 500ml during/after workout
Weekly schedule
Mon
Chest+Lats
Tue
Shoulder
Wed
Compounds
Thu
Arms
Fri
Chest+Lats
Sat
Legs
Sun
Rest
Exercise plan with posture guides — tap for form tips
DAY 1 · CHEST + LATS
🏋️
DB Flat Press
20×2 · 16×1 · 12×1
15kg · 12RM
📐 Flat bench, dumbbells at chest level, elbows 45° angle. Press up, don't lock elbows. Slow descent 3 sec.
📐
Inclined Smith Press
16×3
10kg
📐 Bench at 30°. Bar to upper chest. Control the negative. Don't bounce off chest.
🤸
Pec Flyes
20×3
25kg cable
📐 Arms wide, slight bend at elbows. Bring hands together in hugging arc. Squeeze chest at peak. Controlled return.
🔄
Pullover + Dec Press SS
15+15×3
7.5+20kg
📐 Superset: Dumbbell pullover (stretch lats fully) immediately followed by decline press. No rest between.
⬇️
Lat Pull Down
20×2 · 16×2 · 12×1
35.5kg
📐 Wide grip, lean slightly back. Pull bar to upper chest. Squeeze lats at bottom. Don't swing body.
🚣
Seated Row
20×2 · 16×2
35kg · 16RM
📐 Upright torso. Pull handle to lower ribs. Squeeze shoulder blades together. Slow return — 3 second negative.
🏗️
T-Bar Row
15×3
25kg
📐 Hinged at 45°, chest on pad. Pull bar to chest. Elbows drive back. Full stretch at bottom.
💪
MC Pull Ups
Max×2
Bodyweight
📐 Full hang at bottom. Pull until chin over bar. No kipping. Full range of motion every rep. Mark it done when you can't do another clean rep.
🧘
Seated MC Press (Incline)
16×3
5kg
📐 Machine chest press at incline angle. Full extension at top, controlled return. Focus on upper chest muscle.
DAY 2 · SHOULDER + CORE
🏆
MC Shoulder Press
16×3
20kg · 16RM
📐 Machine overhead press. Back flat against pad. Press to full extension without locking. Controlled descent.
🔃
DB + Arnold Press
16×2 · 12×2
7.5+5kg
📐 Start with palms facing you, rotate outward as you press up. Arnold press hits all 3 deltoid heads.
⬆️
Strict + Push Press
12×3
20kg barbell
📐 Strict: no leg drive. Push: slight knee bend for momentum. Both in same set — strict reps first, push when fatigued.
↕️
Side Lateral Raise
15×3
3kg
📐 Arms at sides, slight bend. Raise to shoulder height only — no higher. Pinky higher than thumb (pour water technique). No swinging.
⬆️
Plate Front Raises
15×3
5kg plate
📐 Hold plate with both hands. Raise to eye level, not overhead. Arms nearly straight. Slow descent.
🎯
Face Pulls
16×3
7.5kg
📐 Cable at forehead height. Pull rope to face, external rotation of shoulders. Elbows flare out. Best for rear delts + rotator cuff health.
⬆️
Upright Row
12×3
15kg barbell
📐 Narrow grip. Pull bar up to chin level. Elbows drive high and outward. Control the descent. Targets traps + side delts.
DAY 3 · COMPOUNDS (STRENGTH)
🦵
Squat
12→1RM ladder
70kg 1RM
📐 Feet shoulder-width, toes out 30°. Break at hips first, knees track over toes. Below parallel. Chest tall. Drive through heels to stand.
🏋️
Bench Press
12→1RM ladder
42.5kg
📐 Retract shoulder blades, slight arch. Bar to lower chest. Elbows at 75°. Controlled descent, explosive press. Feet flat on floor.
⬆️
Deadlift
12→1RM
75kg · 3RM
📐 Hip hinge, bar over mid-foot. Lats packed, chest tall. Drive floor away with legs. Lock hips at top. Bar stays close to legs throughout entire lift.
📐 Knee and hand on bench. Pull dumbbell to hip. Elbow drives straight back. Full stretch at bottom. No rotation. Switch sides.
DAY 6 · LEGS
🦵
Hack Squat
16, 12, 10, 8×1
90kg · 10RM
📐 Feet shoulder-width on platform. Full depth — thighs below parallel. Drive through heels. Keep knees aligned over toes throughout.
🏋️🔻
Leg Press (Drop Set)
12, 10, 8×1 🔻
160kg · 8RM
📐 Feet middle of platform. Lower until 90°. Don't lock knees at top. 🔻 Drop set: after failure, strip weight and continue immediately.
🏃
Bulgarian Squat / Lunges
12×2
Bodyweight
📐 Rear foot elevated on bench. Front foot forward enough that knee stays behind toes. Lower until rear knee nearly touches floor. Great for glutes + quad imbalances.
🔧🔻
Leg Extension (Drop Set)
16, 12, 10×1 🔻
30kg · 10RM
📐 Full extension, pause 1 sec at top. Slow descent. 🔻 Drop immediately after failure — reduce weight 30%, continue to failure again. Burns quad to the core.
🦿
Leg Curl
15×3
25kg · 15RM
📐 Prone position. Curl to full contraction. Hold 1 second at peak. Slow 3-second descent. Targets hamstrings fully. Don't let hips rise.
👣
Calf Raises
15×3
Bodyweight / +weight
📐 Full range — deep stretch at bottom, full rise at top. Pause 2 seconds at peak contraction. Both single and double leg variations.
🔻 Drop set required — strip weight and continue to failure | SS = superset (no rest between) | BW = bodyweight | 📝 Weights from Phase 2 (Mar 2023) — adjust as current fitness requires
Weekly schedule — 2 sport days replace rest days
Mon
Gym
Tue
Gym
Wed
Walk/Light
Thu
Gym
Fri
Gym
Sat
⚽ Sport
Sun
⚽ Sport / Rest
🏆
VSOP — Very Significant Other Person Protocol
Weekend sports with family, friends, or partner count as active recovery. Enjoy fully — these sessions burn 300–700 kcal, improve cardiovascular health, and make the entire protocol sustainable long-term. Pick any sport below and make it your weekend ritual.
Choose your sport — tap to see details
🏊
Swimming
400–600 kcal · 45–60 min
⚽
Football
500–700 kcal · 60 min
🏏
Cricket
300–500 kcal · 2 hrs
🏓
Table Tennis
250–350 kcal · 45 min
🏀
Basketball
400–600 kcal · 45 min
🎾
Padel Tennis
350–500 kcal · 60 min
Sport + meal timing rules
🍽 Nutrition around sport sessions
🕐 2–3 hrs before: Normal meal (chicken + roti + salad). Not too heavy.
🕐 45–60 min before: 🍌 1 banana + 🥚 1 egg (if not on 20:4) for quick energy
💧 During: 200–300ml water every 20 min. Electrolytes if session >60 min (coconut water or ORS)
🕐 Within 30 min after: 🥛 Greek yogurt + 🌱 flaxseed OR 🥚 2 boiled eggs — protein for muscle repair
🕐 1–2 hrs after: Full post-sport meal: 🍗 grilled chicken + 🌾 millet roti + 🥗 salad
⚠️ On 20:4 days: Move sport to 4pm+ so it falls within or just before your eating window
Liver health — eat vs avoid
✅ Liver-protective foods — eat daily
🧄 Garlic (raw or cooked) — allicin activates liver enzymes to flush toxins. Add to every meal.
🌿 Turmeric + black pepper — curcumin reduces NAFLD. Black pepper = 2000% absorption boost. Use nightly.
🌙 Eating after 8:00 PM — directly harms liver repair process every night
💪 Skipping the 6am lemon water — this is the foundation of the whole protocol
🏃 Skipping the 9:30pm turmeric water — this is your nightly liver repair fuel
LIFESTYLE ANALYSIS ENGINE
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📂
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Health metric analysis results
Manual data entry — daily tracking
⌚
Whoop
HRV · strain · recovery · sleep
🍎
Apple Health
Heart rate · HRV · sleep · steps
🔵
Google Fit
Activity · heart points · sleep
📱
Samsung Health
Stress · sleep stages · SpO2
🟢
Garmin Connect
Body battery · VO2 max · sleep
✏️
Manual Entry
Log your own metrics
Enter today's metrics
Recovery / Readiness (%)
HRV (ms)
Resting Heart Rate (bpm)
Strain / Activity Score
Sleep Score (%)
Sleep Duration (hrs)
Stress Level (1–10)
Blood Pressure (systolic)
Blood Sugar fasting mg/dL
Sleep impact on results — why sleep is your biggest lever
✅ Good sleep (7–9 hrs) does this
Liver repairs + detoxifies during deep sleep — 11pm–3am is peak repair window
Growth hormone peaks at night — builds muscle AND burns fat simultaneously
Cortisol drops — less belly fat storage, better insulin sensitivity all day