Date Day of the week Type of Workout Link/ workout in Detail Warm Up Cool Down Expected time in minutes

Expected time in minutes Status Comments

28 Jan Mon Cardio Brisk Walking - - 30 min Done
https://youtu. https://youtu. 45min(10min for warmup
be/Xm1bxAkgV be/TcSUK- and moving ur cycle
29 Jan Tue Cardio Cycling qk whh_g downstairs) Missed due to body pains
Running HIIT
15sec run Done
15 sec walk without HIIT
Set intervel tier for 15 Brisk walked & jogged for
min https://youtu. https://youtu. 5min
Just brisk walk for be/Xm1bxAkgV be/TcSUK- 45min Completed coold down
30 Jan Wed Cardio another 15 min qk whh_g Act: 38min missed warm up
Running HIIT
15sec run
15 sec walk
Set intervel tier for 15 https://youtu. https://youtu. 40min work time
min be/Xm1bxAkgV be/TcSUK- 5 min for switching from Not done due to lack of
31 Jan Thu Cardio+ JR 600 JR qk whh_g outdoor to indoor energy

Done , took 35 mins with 1 we donot have

min break between the 3 those weights..
workouts. Kick boxing was so lets chage
https://youtu. https://youtu. really good nead to have and incorprate
https://youtu. be/Xm1bxAkgV be/TcSUK- small weights atleast 1/2 lil heavy
1 Feb Fri KB be/6g3BE11bR4s qk whh_g 25min worktime kg to do this . workouts
https://youtu. https://youtu.
be/Xm1bxAkgV be/TcSUK-
2 Feb Sat Cardio Cycling qk whh_g 1 hr
Had a great
walk after a
mild walking if possible in how was the walk long time ,
3 Feb Sun Rest - - - the morning with ur wife!!! baaaabeeyyyy??? timeless talks...
https://youtu. https://youtu. Not done , i wasn't feeling
https://youtu. be/Xm1bxAkgV be/TcSUK- well had running nose and
4 Feb Mon HIIT Leg day + push
be/3ru8I7LU3Dc
up ch qk whh_g 30 min workout headache
https://youtu. https://youtu.
https://youtu. be/Xm1bxAkgV be/TcSUK-
5 Feb Tue JR + push up ch be/dRhlnvY01N4 qk whh_g 30 min workout Done
Pushup-26 ,
jump rope 500
https://youtu. https://youtu. and work out
https://youtu. be/Xm1bxAkgV be/TcSUK- feeling really
6 Feb Wed HIIT Leg day + push
be/3ru8I7LU3Dc
up ch qk whh_g 30 min workout Done , 6:45-7:25 good

1. https://youtu.
be/sYrIMdOBHkg
streches(morning) 2. https://youtu. mor: 10min
18th Feb Mon evening(upper bodybe/sYrIMdOBHkg
with weights) - - evng: 35min
https://youtu. https://youtu.
https://youtu. be/Xm1bxAkgV be/TcSUK-
19th Feb tue jump rope be/dRhlnvY01N4 qk whh_g 30min
https://youtu. https://youtu.
https://youtu. be/Xm1bxAkgV be/TcSUK-
20th Feb Wed core be/SRd9LOwsQBE qk whh_g 30min
 fill in time for fill in time for fill in time for fill in time for fill in time for fill in time for fill in time for Reply on
Date Day of the week Person Meal 1 meal 1 Meal 2 meal 2 Meal 3 meal 3 Meal 4 meal 4 Meal 5 meal 5 Meal 6 meal 6 Meal 7 meal 7 Comments Comment
40gms 2 roti+ 1
Oats(40 gms) cup sprouts+1 fist full of
+chocolate pow cup aratikaya peanuts+fist full great meal srujan Thank youuuu
(2 tbsp) perugu of badam+2 exp: 4:00pm. 2 idly+ cup full exp: 7:30pm. thanks for making my for the lovely
exp: 6:30. +jaggery*(1 tsp) exp: 8:30 pachadi+ half exp: 12:30. dates+4 wall actual : 6:30 p. of cauliflower, actual : 8:30p. day healthy..... Love comment..love
28 Jan Mon Momo Coffee actual 6:00 +half guava actual 8:30 cup brinjal curry actual 1:45 nuts m. - - peas, capsicum m. Milk tea glass exp: 9:30pm nil you*... u tooo momo...
40gms 2 roti+ 1
cup sprouts+1
Milk+ 10gms of cup aratikaya 2 dates +4
oats+ chocolate perugu exp: 12:30 wallnuts+10 2 idly+ cup full
pow+ 2 tbsp exp: 8:30 pachadi+ half correction: 12: badam + half exp: 4:00pm of cauliflower, buttermilk 1 exp: 9:30pm need to work on the
Sruju - - jaggery correction: 9:30 cup brinjal curry 45 guava act: 5:00pm - - peas, capsicum exp: 7:30pm glass Missed timings
this might be
due to irregular
time patterns
was sick in the morning and the gap
bread-4slices + fist full of but got well till afternoon between each
1wheat rusk 40gms 2 roti+ peanuts+fist full , felt very hungry in the meal. once u
toasted in ghee moong dal+ of badam+2 Curd rice with evening tried to dodge get into track ur
exp: 6:30 and honey on anapakai allam exp: 12:30 dates+4 wall exp: 4:00pm 1 banana-Not carrot and kaju exp: 7:30pm Milk tea glass- nill due to the on some foods but cravings will get
29 Jan Tue Momo Coffee actual-6:45 the top exp: 8:30 kharam actual-12:35 nuts actual: 4:15pm available Not available fried Actual:8:30p.m. Not available heavy meal controlled somehow. down.
1 pongaram+
carrot, green
Oats+flax meal 20gms 1 roti+ 4 wallnuts+10 peas, beans exp: 9:30pm
+half banana+ moong dal+ badam + half act: Curd rice act: skipped
exp: 6:30 seeds+ chia anapakai allam guava+ half exp: 4:00pm with carrot and exp: 7:30pm buttermilk 1 due to heavy
Sruju Milk actual: 6:40 seeds exp: 8:30 kharam exp: 12:30 banana act: skipped - - kaju fried act:8:30pm glass meal
40 gms roti+ 1 n half
tomato pongaram+
Oats(40 gms) kandipappu(40 Cauliflower,
exp:6:30 +tomato upma+ exp: 8:30 gms)+ 1 cup peas, carrot
30 Jan Wed Momo Coffee act: 5:45, 6:45 glass buttermilk act: 8:40 carrot curry exp: 12:30 4 wallnuts+ exp:4:00pm - - boiled exp: 8:00pm 1 tea glass milk exp:10:00pm
20 gms roti+ 1 n half exp: 8:00pm
oats+flax meal tomato pongaram+ act: had a Un expected heavy
+2 tbsp kandipappu(40 4 wallnuts+10 exp:4:30pm Cauliflower, heavy meal with exp:10:00pm meal with high caloric
exp:6:30 bornavita+ chia exp: 9:30 gms)+ 1 cup exp: 12:30 badam+ 1 act: had 1 chikki peas, carrot cups of sweet 1 glass of act: nill due to sweets. which can
Sruju Milk act: 6:45 seeds act: 9:40 carrot curry act: 1:00pm guvava at 6:00pm - - boiled by 9:30. buttermilk meal should be deficit on sat
40 gms roti+
chickpeas+
baingan ka
Moong ka chilla bartha+ 1
(2)+ half guava cucumber
Act: oats + Act: 1 Guava+10
banana+ flax daliya+paneer+ badam+ 4
exp: 5:30, 6:30 meal+chia exp: 8:30 peas, capsicum, exp: 12:30 act: wallnuts+ fistfull exp: 4:00pm exp:8:00pm act:
31 Thu Momo Coffee act:6:45 seeds act:8:35 grated carrot 1:15 of peanuts act:2:45 , 4:15 1 banana exp:6:30 4 idly+ sambar 8:45 1 tea glass milk exp:10:00pm
20gms roti+
chickpeas+
Moong ka chilla baingan ka
(2)+ half guava bartha
Act: oats + Act: 10 badam+ 4 exp: 4:30pm
banana+ flax daliya+paneer+ exp: 12:30 wallnuts+ fistfull act: 5:30pm
exp: 6:00 act:6: meal+chia exp: 9:00 peas, capsicum, act:1:30pm of peanuts+ peanuts before exp: 8:00pm 1 glass of
Sruju Milk 45 seeds act: 9:40 grated carrot had 2 laddoos!! banana workout. 1 Ladoo act:6:00 4 idly + sambar act:8:45 buttermilk exp:10:00pm

1
pongaram+caps
icum+
paneer+peas+ Will have 2 cups of
40 gms roti+ 10 badam+ 4 carrots , coffee 10:30 , 3:30 p.m
exp: 5:30, 6:30 Moong ka chilla exp:8:30 act:8: chickpeasl+ exp: 12:30pm. wallnuts+ fistfull exp:4:00pm exp:6:30. actual changed to curd exp: 8:00pm. exp: 10:00pm in office may be black
1 Feb Fri Momo Coffee act:6:55 (2)+ half guava 35 beet with curd actual:1:45 of peanuts actual:2:45,4:00 1 banana 1:45 rice actual -8:30p.m. milk actual-nil from today
1
10 badam+ 4 pongaram+caps
Moong ka chilla wallnuts+ fistfull icum+ need to work on the
(2)+ half guava 20 gms roti+ of peanuts + paneer+peas+ timings
exp: 6:30 act: skipped exp:9:00 chickpeasl+ exp: 12:30pm banana exp:4:30pm - carrots exp: 8:00pm buttermilk felt heavy after
Sruju Milk act:7:00 guava act: 9:30 beet with curd act: 1:30pm act: 5:30 1 banana act: 6:30 Act:curd rice act: 8:30 - exp: 10:00pm breakfast...
2 Feb Sat - Had poha for brunch n idly for dinner
3 Feb Sun Biryaaaaniiiiii is allll we had..... very vry very heavy.
oats+ 10 badam+ 3
banana+flax 40 gms roti+ dates+
Christofer Exp: 4:30, 6:45. meal+chia exp:8:30 soya chunks+ exp: 1:00. peanuts+ exp: 4:30. grapes+ exp:6:30 act:5: 1 pongaram+ exp: 8:00pm
4 Feb Mon Robin Coffee actual:6:55 seeds actual:8:40 potato curry actual-12:30 banana actual-4:00 1regikai 30 cauliflower curry act:8:15 milk exp: 10:00pm
10 badam+ 3
pesarettu+ soya dates+
Milk with exp:9:00 chunks+ potato peanuts+ grapes+ 1 pongaram+
poooh jaggery exp:6:30 pesarettu curry exp: 1:00 banana exp: 4:30 1regikai exp:6:30 cauliflower curry exp: 8:00pm buttermilk exp: 10:00pm
10 badam+ 3
2 rotis+ moong dates+
Christofer Exp: 4:30, 6:00 exp:8:30 act:8: dal + Carrot exp: 1:00 act:1: peanuts+ exp: 4:30 act: grapes+ exp:6:30 act:
5 Feb Tue Robin Coffee Act:6:45 .8:45 pesarettu 25 perugu pachadi 15 banana 4:30 1regikai 6:35 batani char exp: 8:00pm milk exp: 10:00pm feeling bloated!!!!
10 badam+ 3
dates+
peanuts+
oats+ rice+ carrot+ banana
banana+flax moong dal Skipped banana batani chat i feeeling very heavy may
Milk with exp:6:30 meal+chia exp:9:00 felt lil exp: 1:00 and had exp: 4:30 grapes+ exp:6:30 bowl+ half exp: 8:00pm exp: 10:00pm be due to lack of
pooh jaggery act: 7:15 seeds act:9:30 overloaded act:1:00 buttermilk act:5:30 1regikai nill banana act:9:00 buttermilk nill activities during the day
Feeling a bit heavy ,
oats+ even after a good
banana+flax 2 roti+ anapakai workout , may be need
exp:4:45 act:6: meal+chia exp: 8:30 curry+ moong exp: 1:00pm 10 badam+ 3 exp: 4:30 act 4: exp: 6:30 act;6: exp:8:00pm if dinner on time to work on posture and
6 Feb Wed Momo Coffee 00 , 7:30 seeds act: 08:15 sprouts act:12:45 dates+ peanuts 15 banana+ regikai 40 beans + 1 roti act:7:50 then milk exp: 10:00 water intake
oats+
banana+flax 1 roti+ anapakai
meal+chia curry+ moong 10 badam+ 3 if dinner on time
Srujan Milk exp: 5:30 seeds exp: 9:00 sprouts exp: 1:00pm dates+ peanuts exp: 5:00 nil nill Beans+ banana exp:8:00pm then milk exp: 10:01
Very very bad delay on updating the schedule
New update in the format
1 roti+ beans
oats+ with
banana+flax 2roti+ ladies sesemeseed
meal+chia finger+ greens 10 badam+ 3 powder+ small glass of
18th Feb Mon Momo Tea seeds with dal dates+ peanuts banana buttermilk milk
1 roti+ beans
oats+ with
banana+flax 40gms rice + sesemeseed
milk with meal+chia ladies finger+ 10 badam+ 3 powder+
Srujana jaggery seeds greens with dal dates+ peanuts banana buttermilk -
oats+
banana+flax
meal+chia 2roti+ brinjal badam+ 3 roti+ carrot with
19th Feb Tue Momo Tea seeds paste + sprouts dates+ peanuts banana curd
oats+
banana+flax 40gms rice +
milk with meal+chia brinjal+ sprouts badam+ 3 roti+ carrot with
Sruju jaggery seeds moong dates+ peanuts banana curd -
oats+
banana+flax roti+ soya
meal+chia chunks+ tomato badam+ 3 roti+ cauliflower
20 Feb Wed Momo Tea seeds with curd dates+ peanuts banana + peas -
oats+
banana+flax
milk with meal+chia rice + soya+ badam+ 3 roti+ cauliflower
Sruju jaggery seeds tomato dates+ peanuts banana + peas -
 Type of
Date Day of the week Workout Link/ workout in Detail Warm Up Cool Down Expected time in minutes Status Comments
https://youtu. https://youtu. Done
be/Xm1bxAkgV be/TcSUK- 30 min Walked aroud 4
28 Jan Mon Cardio Brisk Walking qk whh_g Act: 40min kms
Running HIIT https://youtu. https://youtu.
15sec run be/Xm1bxAkgV be/TcSUK- Missed due to
29 Jan Tue Cardio 15sec walk qk whh_g 30min lazyness
Due to time
Running HIIT constraints
15sec run skipped the rec
15 sec walk workout and
Set intervel tier for 15 completed
min 15 min workout
Just brisk walk for https://youtu. https://youtu. (https://youtu.
Cardio another 15 min be/Xm1bxAkgV be/TcSUK- be/DuV7r2ZvHZ
30 Jan Wed act:HIIT qk whh_g 45min A) from hasfit
Running HIIT
15sec run
15 sec walk
Set intervel tier for 15
min skipped cool
Just brisk walk for https://youtu. https://youtu. down and
another 30 min be/Xm1bxAkgV be/TcSUK- completed
31 Jan Thu Cardio qk whh_g 1 hr in total 45min HIIT run

workout was
moderate...
https://youtu. https://youtu. Completed need to
KB,warmup, https://youtu. be/Xm1bxAkgV be/TcSUK- workout as increase
1 Feb Fri cooldown be/6g3BE11bR4s qk whh_g 30min scheduled intensity
Running HIIT
15sec run
15 sec walk
Set intervel tier for 15
min Skipped the
Just brisk walk for https://youtu. https://youtu. workout due to very sad to skip
another 30 min be/Xm1bxAkgV be/TcSUK- lack of proper it...need to work
2 Feb Sat Cardio qk whh_g 45min planning on proper plan
Mild walk if
possible!!!
Had a great
walk with
momo!!!...
But the
- - - monsoon was
3 Feb Sun Rest Act: 6.5kms walk - - act:1 hr bad...lil cold.
https://youtu. https://youtu.
Leg day(lil https://youtu. be/Xm1bxAkgV be/TcSUK-
4 Feb Mon weights) be/3ru8I7LU3Dc qk whh_g 40min Done
Had a very very
very great
workout after a
looong time!!!
really felt it
HIIT Tabata through thighs
(more towards https://youtu. given in the given in the and hamstrings
5 Feb Tue legs and arms be/Myt9LpQiN0w workout workout 30mins Done n biseps