⏺ PAGE 1 · 90KG TARGET
🌅 MORNING (08:00 AM) Metabolism Boost
🫓
● 1 Pakistani Roti
Size: 7" square
🍳
● 2 Egg Omelet
Use minimal oil/spray
● 5 Zaitoon (Olives)
Reduced from 10 to cut fat
☕
● 1 Cup Black Coffee
No Sugar
💧
● 1 Glass Water + Chia
Includes 1 tbsp Chia Seeds
💊
● Supplements
Artiflex + Vitamin D
🥗
● Big Salad Bowl
Cucumber, Tomato, Lettuce
🥚
● 1 Boiled Egg
Replaces Omelet
🎃
1 tbsp Pumpkin Seeds
Healthy Fats
🥜
6-8 Cashews (Kaju)
Portion Controlled
📌 Note: We removed the Roti here because you are sitting at a PC. We save those carbs for your workout later!
🖼️ image[[142, 236, 166, 255]] (embedded visual reference)
⏺ PAGE 2 · PRE-WORKOUT & GYM
⚡ PRE-WORKOUT (03:30 PM)
Heavy Fuel for Gym
🫓
2 Pakistani Roti
Your main energy source
🍲
Home Salan
Standard bowl (skim oil off top)
🍌
1 Banana
Potassium for muscles
🌰
1 tbsp Flax Seeds (Alsi)
Omega 3s
🏋️ GYM ROUTINE (08:00 PM)
1. Strength Training (60 Mins)
Focus on heavy compound lifts (Squats, Chest Press, Back Rows). Rest 2 mins between sets.
2. Treadmill Cardio (30 Mins)
Incline: 15%
Speed: 5 km/h
⚠️ Do not hold the handrails! Keep hands swinging freely.
3. Abs / Core (10 Mins)
Planks, Leg Raises, Crunches.
🖼️ image[[139, 179, 870, 608]] (gym posture / illustration)
⏺ PAGE 3 · SUMMARY
🔁 image[[139, 179, 870, 608]] (reference visual – as per original)
✅ Strict adherence required — every meal, every rep. 4 weeks to 90 kg.