Day 22/60 | Fat Loss Challenge 🔥 Monday, June 29, 2026 Aaj protein ko theek se pura kiya 💪 --- do protein scoop, boneless chicken aur beef qeema-soya ne mil kar target hit karwa diya, wo bhi fat low rakh kar. Gym mein garmi + light nahi thi, phir bhi Chest + Triceps poora kiya. Calorie deficit ✅ | protein ✅ | gym ✅ | cardio ❌ | bottle skip ✅ 🏋️ Gym: ✅ Chest + Triceps (gym garmi + no electricity mein bhi kar liya) 🏃 Cardio: ❌ --- yahi ek weak spot reh gaya 🍽️ Aaj ki diet: • Morning shake: 120g mango + 120g low-fat cow milk + 400g water + ½ scoop protein (~12.5g) 🥭 • Post-gym: 1 scoop vanilla protein (25g) • Meal 1: 6 eggs (2 yolk) bhujji + 35g white oats (paani mein) + thode mix seeds • Meal 2: 65g raw rice + 150g boneless chicken + salad + thoda yogurt 🍗 • Dinner: 1 bari katori dry beef qeema + soya beans (khushk salan-style, minor oil) • Night: 1 chota poora mango • Bottle? Nahi 📊 Macros: - ~1,690 kcal (target se ~140 neeche, maintenance se bi neeche = solid deficit) - Protein: ~162g 🎯 (target 140–160 ke andar/upar --- gap band) - Carbs: ~145g - Fats: ~48g (low rakha) ⚖️ Weight: 73.3 kg --- start 76.5 se −3.2 kg 📉

Journal Entry Assalamualaikum, Yesterday, I was working late at night and also posted my journal in the community. After that, I offered Fajr prayer and then sat down to attend my classroom lectures, which I continued until around 7:30 AM. After that, I got ready and went out with my sister because her exams are going on. She asked me to go to the center with her, so I accompanied her. While I was there, I also met some of my friends and spent some time with them. Social Time & Thoughts Sometimes I feel like I might be unlucky in certain things in life, but never in friendships. One of my friends had a family event (her sister’s wedding), and she was telling me how her mother said that if I don’t come, no one else will enjoy as much. She also said that her parents often talk about me and miss me. Even though it was extremely hot (around 47°C), and I usually feel very uncomfortable in such heat, I didn’t feel uneasy when she kept hugging me. I felt completely fine. There are things I usually feel insecure about when people mention them, but she never brought them up. Instead, she treated me with so much care and affection. She kept saying, “Noor, you look more beautiful after not meeting for two months.” We ate together, spent a good time, and then came back home. Health & Family After coming home, I offered Dhuhr prayer and went with my mother to the hospital. The doctor said she is taking a lot of stress. When I asked her, she said, “I feel like I’ve put too much burden on you even though you are so young.” Sometimes it becomes hard to understand what she is thinking, but I can feel her worries. After returning home, I cooked food, offered Asr prayer, and then rested for a while. Rest & Routine My plan was to wake up and continue lectures, but I was extremely tired and fell asleep. I woke up around Fajr time the next day, which caused me to miss both Maghrib and Isha prayers. Reflection These days feel emotionally and physically draining, but also meaningful in many ways. I am trying to balance studies, work, family responsibilities, and my own emotions.