75 days MONK MODE
GOAL Lose 7 KGS (85 kg to 78 kgs)
RULES DONT's DO's
No drinking Meditate / Deep breathing + Gratitude
No smoking Workout - 5 days per week
No sugar Drink - 3-4L water daily
No deep fried foods 7-8 HRS quality sleep (9 pm to 5 am ideal)
No Junk food 10k steps daily
No weekend parties Focus sessions of 90 mins (3-4 times/day)
No late nights Remain in calorie deficit - 2k cal per day
No mindless scrolling Eat less / Move more
No phones for 12 hours daily - 8pm to 8 am Track progress - daily weight monitor and record
5:00 AM wakeup MOVE, open sleep
Brush teeth
5:05 AM drink 1L water with 1 fresh squeezed lime, 1 tbs pink salt HYDRATE
5:15 AM read book on pot - no phone
5:30 AM deep breathing, meditation, gratitude practice 30 mins
6:00 AM Get ready for GYM
6:15 AM GYM - stretch for 15 mins sip 1L water in between sets and walk, no phone
6:30 AM Workout of the day Push, pull, legs, rest, upper body, legs, rest
7:30 AM 30 mins cardio - cross trainer / stepper / inclince 6, speed 6 review action items for day, can check phone now
8:00 AM protein shake
8:15 AM Home and cold shower
8:30 AM personal care routine
8:45 AM Action list for the day
6 boiled eggs / spinach / brocolli / 200 ML cold
coffee without sugar / high proetin low carb bread
9:00 AM breakfast with family 60 gms + Omega 3 capsule
10:00 AM leave for office
10:15 AM 90 mins focus session 1
11:30 AM walk for 5-10 mins, sip black coffee / green tea drink 1L water
11:40 AM 90 mins focus session 2
100 gm paneer high protein low cholestrol, green
veggies - 250 gm, 100 gm flour roti / bread, 150
1:30 PM lunch gm curd / yogurt, salad
2:00 PM walk for 10 mins
2:15 PM focus session 3
4:00 PM 10 mins break sip 1L water
4:10 PM Focus session 4
5:40 PM wind up routine, clear desk, action items, checklist
5:45 PM leave for home
6:00 PM family time protein shake - 1 scoop
6:30 PM dinner, walk post dinner, house chores salad / boiled eggs
journal 3 good things about the day, keep phone
8:30 PM bed time routine away
9:00 PM sleep 8 hours of quality sleep, no lights, no phone
7:30 AM wakeup MOVE, open sleep 2.5 hrs
Brush teeth
7:35 AM drink 1L water with 1 fresh squeezed lime, 1 tbs pink salt HYDRATE
7:45 AM read book on pot - no phone
8:00 AM deep breathing, meditation, gratitude practice 30 mins
8:30 AM Get ready for GYM
8:45 AM GYM - stretch for 15 mins sip 1L water in between sets and walk, no phone
9:00 AM Workout of the day Push, pull, legs, rest, upper body, legs, rest
10:00 AM 30 mins cardio - cross trainer / stepper / inclince 6, speed 6 review action items for day, can check phone now
10:30 AM protein shake
10:45 AM Home and cold shower
11:00 AM personal care routine
11:15 AM Action list for the day
6 boiled eggs / spinach / brocolli / 200 ML cold
coffee without sugar / high proetin low carb bread
11:30 AM breakfast with family 60 gms + Omega 3 capsule
12:00 PM leave for office
12:15 PM 90 mins focus session 1
1:45 PM walk for 5-10 mins, sip black coffee / green tea drink 1L water
100 gm paneer high protein low cholestrol, green
veggies - 250 gm, 100 gm flour roti / bread, 150
3:00 PM lunch gm curd / yogurt, salad
3:30 PM 90 mins focus session 2
5:00 PM walk for 10 mins
5:10 PM focus session 3
6:30 PM 10 mins break sip 1L water
6:40 PM Focus session 4
7:40 PM wind up routine, clear desk, action items, checklist
7:45 PM leave for home
8:00 PM family time protein shake - 1 scoop
8:30 PM dinner, walk post dinner, house chores salad / boiled eggs
journal 3 good things about the day, keep phone
11:00 PM bed time routine away
11:30 PM sleep 8 hours of quality sleep, no lights, no phone
