Step 1 Protein in meals: ✅✅✅ Protein choices: eggs, chicken. Step 2 Stretch done: ✅ How many mins: 4 mins Step 3 Post meal walk: ✅ After: morning,Dinner Minutes: 25 mins Step 4 Steps: 2577 / 2500 ✅ Step 5 Gratitude Day 2 🤍 1. I'm grateful that I completed the day 2. 2. I'm grateful that I ate healthy today. 3. I'm grateful for the support of my family. One win today: walk after meals. How I feel: energetic and proud. Checklist: Protein ✅ Stretch ✅ Walk ✅ Steps ✅ Gratitude ✅

Step 1 No junk today: ✅ Biggest craving: tea with sugar How I handled it: replace it with desi shakkar. Step 2 Mobility: ✅ What I did: stairs. Step 3 Mindful eating: ✅ One thing I noticed: I enjoyed the food. Step 4 Steps: 3564 / 3500 ✅ Step 5 Gratitude Day 3 1. I'm grateful for my health. 2. I'm grateful that I followed the new routine. 3. I'm grateful for all the blessings that I have. Alhumdulillah. One win today: tea without sugar. How I feel: no idea. Checklist: No junk ✅ Mobility ✅ Mindful eating ✅ Steps ✅ Gratitude ✅

Sehri: 2 French toast, Yogurt, 2 boiled eggs + chai. Simple, balanced start. Iftar: Fruit chaat (amrood, apple, banana, cucumber, potato), 200–250g rice + 100g chicken. Good carb reload today 👌 Pre-workout setup: 1 glass water + pinch of salt + half lemon squeeze 🍋 1 banana. Clean desi pre-workout 😅 Gym – Back Day 🏋️‍♂️ Aaj proper push kiya. Har exercise ka weight increase. Full intensity. Control + strength dono on point. Post-gym: 2 chapatis + aloo keema, 3–4 tbsp kheer (balance bhi zaroori hai 😂). Aaj Anabolic Mass skip kiya — kal Sehri mein lunga. Little massage session bhi ho gaya. Ab body fully fatigued… lekin acha wala fatigue 💪 Target: 3–4 hours solid sleep before Sehri. Recovery = Ramadan survival tool. Overall: Carbs better timed today. Performance improved. Progression maintained. Ramadan grind continues 🔥

Step 1 Workout: Walk ✅ Minutes: 10 minutes Step 2 1L before dinner: ✅ (Because of Ramadan) Step 3 Greens added: ✅ What I ate: saag Step 4 Steps: 4568/ 4500 ✅ Step 5 Gratitude Day 4 1. I'm grateful for this achievement. 2. I'm grateful for the Allah Almighty. 3. I'm grateful for this healthy lifestyle. Checklist: Walk ✅ Water ✅ Greens ✅ Steps ✅ Gratitude ✅

Step 1 Yoga: ❌ Not in the position. Meditation: ✅ Minutes: 7 minutes Step 2 Protein snack: ✅ What I ate: yogurt with fruit. Step 3 Balance done: ✅ Seconds: 15 seconds on each side. Step 4 Steps: 5502/ 5500 ✅ (1904 previous hain pic mein) Step 5 Gratitude Day 5 1. I'm grateful that I did a meditation today. 2. I'm grateful for all the support. 3. I'm grateful for the food that Allah pak gaves us. One win today : meditation How I feel : I feel very relaxed today. Checklist: Meditation ✅ Protein snack ✅ Balance ✅ Steps ✅ Gratitude ✅