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Saturday + Sunday

Full Biological Reset

2,700 kcal · 175g protein · 290g carbs · 75g fat · 5 meals + whey · 4L water

Foods

  • 1 scoop Whey Isolate in 250ml water (drink first)
  • 1 tender coconut OR 250ml coconut water
  • Mixed fruit: papaya + watermelon + pomegranate + kiwi + lemon + black salt
  • 10g dark chocolate (85%+ cacao — Lindt or Amul Dark)

Supplements

Whey Isolate · 1 scoopAlgae Omega-3 · 2g (2 caps)

Coconut water = natural electrolyte restore. Weekend only.

Recovery Activities

🌅

Sunlight 10–15 min

7:00 AM

Stand in direct morning sun, balcony/terrace

🚶

Light Walk 20–30 min

9:00 AM

Easy pace, around building or park

🧘

Foam Roll + Stretch 15 min

11:00 AM

Full body static stretch

😴

20 min Nap (optional)

2:30 PM

Set alarm, no longer than 25 min

🍳

Batch Cook 60 min

6:00 PM Sun

Prep week: rice, rajma, chilla batter

Strictly Avoid

  • Fried food (samosa, pakoda, puri) — undoes 48 hrs of omega-3 work
  • Maida items (naan, pizza, white bread) — crashes HDL
  • Late dinner after 9 PM — shrinks GH window
  • Alcohol — suppresses testosterone 24–48 hrs, 20% less protein synthesis
  • Skipping supplements — B12/D3/Creatine need daily consistency