Your day, made simple.

Measured Nepali meals, smarter training, and the habits that add up. Choose any day—or use today automatically.

DAILY FUEL

Today's meals

Use the option selector to swap meals; totals recalculate automatically.

Weights shown

☕ Drinks rule: Water, sparkling water, and unsweetened black coffee only. No chiya, Coke, sugary drinks or energy drinks. Try to finish caffeine by 1–2 PM to protect sleep.

Rice, dal, meat and vegetables are weighed cooked. Oats, atta, soy chunks and chana are weighed dry. Chicken values use skinless cooked breast. Oils must be measured separately. Meal totals use standard food composition estimates and can vary by brand and cooking.

CONSISTENCY FIRST

Habit checklist

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Your checks save in this browser for each date.

BODY + MOVEMENT

Your activity

Meal library.

These are your meal alternatives. Every option lists ingredient grams and estimated nutrition. Use the Today tab to make a daily selection.

CUSTOMIZE YOUR PLATE

All meal options

Create your own measured meal

Compose a meal from the ingredient database. Calories and macros update as you enter grams. Save it to your library and select it in compatible daily meal slots.

How to measure accurately

Cooked grams: rice, dal, vegetables, chicken. Dry grams: oats, bread as packaged, atta, soy chunks, chana. Log oil as its own ingredient.

Family curry: weigh the total cooking oil and divide by servings. If a curry uses 30 g oil across six equal servings, record 5 g for your portion.

Overnight oats: mix dry oats, milk, dahi and chia if included; refrigerate overnight. Add banana just before eating if preferred.

Chicken breast: boiled or grilled both work. Grilling with oil adds calories; weigh cooked chicken and measure any oil/marinade.

Thursday: all assigned meals are egg-free and meat-free. Dairy and soy are included, consistent with your vegetarian Thursday.

Get stronger every week.

A progressive 24-week circuit plan, two 30–40 minute sessions per week, plus tennis. Adjustable effort and low-impact knee-friendly substitutions.

24-WEEK CIRCUIT CALENDAR

Your 30–40 minute sessions

Choose any week. Monday = Circuit A; Wednesday = Circuit B. Actual exercises, rep targets and weekly challenges evolve.

Knee-aware · Low impact

Training week

Circuit

Safety: Start each session at comfortable effort (RPE 5–6). No jumps or sprints. Stop painful knee movements and use the listed alternative. If you cannot maintain form or conversation, take more rest. A hard tennis drill day can replace an optional circuit, not stack on top of it.

REFERENCE · MOVEMENT FOUNDATIONS

Foundation + full body

REFERENCE · MOVEMENT ALTERNATIVES

Stability + full body

Knee care: Warm up for five minutes. Avoid painful reps, jumping and hard extra sprints. If the knee swells, locks, gives way or pain persists, get clinical assessment.

THE NEXT 24 WEEKS

Progression ladder

Progress when you can complete every prescribed rep with solid technique and 2–3 reps still in reserve. Use bodyweight or lighter alternatives when 10–12 kg is too much. Recovery comes before an optional tennis session.

EXERCISE DATABASE

Explore movements and alternatives

Filter by movement type; each exercise includes cues, progression and knee-friendly substitutions.

ACTUAL COMPLETED TRAINING

Log a workout

Record actual sets, reps and weight. This is separate from the suggested plan, so your analytics reflect what you completed.

Your transformation analytics.

See what your records actually show. Charts update when you log weigh-ins, measurements, workouts or habits. No example data is presented as your progress.

BODY COMPOSITION PROXIES

Weight trend

TAPE MEASURE

Belly and waist

TRAINING CONSISTENCY

Sessions by week

DAILY ROUTINE

Habit completion · last 14 days

How to interpret your trends

Compare weekly average weight rather than individual scale changes. Belly, waist, hips and thigh measurements are best checked every 2–4 weeks at identical landmarks. Training charts show sessions you have logged—not automatically detected Apple Watch workouts. Meal-plan calorie estimates are not actual consumption logs.

Track what matters.

Log daily scale weight and compare seven-day averages. Measure waist, belly, hips, thighs, chest and arms every 2–4 weeks. Compare the same landmarks, not daily tape fluctuations.

SATURDAY CHECK-IN

Add a weekly check-in

Check-in history

Trend chart

Measurement history

MORNING WEIGH-INS

Daily weight journal

MEASUREMENT GUIDE

How to measure consistently

Take measurements every 2–4 weeks in the morning, relaxed, after exhaling. Use the same tape tension and positions.

Waist: narrowest area between ribs and hips; belly: level with your navel. If these are the same location, you can record the same value, but use the same method each time.

Hips: widest area around glutes. Thighs: same distance below hip crease on both legs. Chest: tape at nipple line without inflating chest. Arms: midpoint of relaxed upper arm.

Daily weight is optional; 4–7 mornings per week is useful. Never react to one high weigh-in. Use the 7-day average, and look at changes over several weeks.

Your bigger picture.

Six months of decisions that compound, without the guilt-driven restart cycle.

THE BASELINE

Starting from 118 kg

Height178 cm

Age23

Near-term goal100–105 kg

Long-term80–90 kg

Sleep reset

Week 1

Wake 8:30 AM · target bed 12:30 AM

Week 2

Wake 7:45 AM · target bed 11:45 PM

Week 3

Wake 7:00 AM · target bed 11:00 PM

Week 4+

Wake 6:30 AM · target bed 10:30 PM

Rules that keep you consistent

One big meal never ruins the day. The next meal returns to normal—no compensatory fasting or extra workouts.

Keep snacks out of bed. Have planned protein-rich meals and snacks to reduce evening hunger.

Coffee is black, unsweetened, and preferably before 1–2 PM. No sugary drinks or energy drinks.

Morning daylight and a stable waking time help reset the body clock. Shift gradually; don't chronically cut sleep.

For vaping, track current use and plan a gradual cessation strategy with professional support. Nicotine withdrawal can affect appetite and sleep.

Evaluate the plan after two to three weeks using weight averages, hunger, energy and tennis performance.

This planner provides educational guidance, not individualized medical treatment. With BMI ~37 and intermittent knee pain, consider checking blood pressure, glucose/HbA1c and lipids, and discuss significant symptoms with a clinician.