Settings

Backup

Everything lives on this device and nowhere else. This file is the only way back if the browser clears its storage or you switch phones. 0 days logged.

Restoring replaces everything currently on this device — it is an exact restore, not a merge.

Storage

Checking…

Worth remembering

The reasoning behind the plan. Kept here so it outlives the conversation that produced it.

Protect the 10,000 steps

Those steps are load-bearing in your calorie maths — about 280 kcal a day, already counted in your target. This is not a lever to add to, it is one you must not drop. Stop walking and your deficit nearly halves without a single change to your food.

Weigh three things, once

Nuts 15 g, peanuts 25 g, roasted chana 60 g. Eyeballed, these swing about 250 kcal a day — roughly 6 kg of fat over six months. Weigh them one time, look at the portion, then eyeball forever. No daily scale needed.

Start lighter than your ego wants

Three or four inconsistent months bought you familiarity with the movements, not strength. For the first two weeks pick weights you could do for the top of the rep range with 3 reps left over. The +2.5 kg rule will climb you fast from there, and climbing from clean form beats grinding from day one.

How hard each set should be

Weeks 1-2: stop 3 reps short of failure everywhere. Week 3 onward: compounds 2 reps short, isolations 1-2. That last part matters — at 12-15 reps with lighter loads, stopping too far from failure leaves the big fast-twitch fibres unrecruited, so high-rep work has to be taken closer in than heavy work does.

The scale will lag, and that is fine

New-ish to lifting and eating 2.2 g of protein per kg is the exact profile where muscle goes on while fat comes off. A 5-month study of 304 adults found the resistance-training group was the only one to do both: men lost 8.9 kg of fat and gained 0.8 kg of lean. Judge by the 7-day line and how clothes fit, never by one morning.

Why a DB RDL but no deadlift

Conventional deadlifts and barbell squats punish a rounded back under heavy load, which is the failure mode training alone. The DB Romanian deadlift is a different animal: starts standing, stops below the knee, load beside your legs not in front, a fraction of the weight. It stays in because leg curls only train knee flexion — without a hinge, the long head of the hamstring never gets worked.

You train fasted now

Nothing before the gym since the dates came out. Fine for fat loss. If strength stalls in week 2 or 3, move the whey scoop from after the session to before it — same calories, same day, different timing.

If you find toned curd, add it back

Full-fat dahi was dropped: 400 g of it was 392 kcal for only 14 g protein. Toned or low-fat dahi is a different food — add 200 g at dinner for +120 kcal and +7 g protein, and you get the volume and probiotics back cheaply.