Daily Routine
Fixed day
4:45 AMFajr
5:00 AMMeditation
5:15 AMGet ready Chicken freezer → fridge
5:45 AMRide out
6:00 AMSLOT 1 · Training
7:30 AMHome → shower + wash gym clothes
7:45 AMBreakfast
8:10 AMSkin care
8:20 AMCafe (until 4:00 PM)
11:30 AMApple
3:00 PMBanana
4:00 PMHome → bike to roommate
4:15 PMSLOT 2 · Afternoon (1 hr)
5:15 PMSLOT 3 · Kitchen (30 min)
5:45 PMDinner
6:15 PMWalk
6:45 PMNight routine (shoes, clothes, gym bag)
7:00 PMFree time
8:15 PMPhone away → skin care → read
8:45 PMSleep
Weekly slots
Slot 1 · 6:00 AM
Slot 2 · 4:15 PM
Slot 3 · 5:15 PM
Chicken move · 5:15 AM
Sunday
Slot 1Rest
Slot 2Meal prep 🛒
Slot 3Cook
Chicken move—
Monday
Slot 1Gym A
Slot 2English
Slot 3Cook
Chicken move✓
Tuesday
Slot 1Swim / Cardio
Slot 2English
Slot 3Cook
Chicken move✓
Wednesday
Slot 1Gym B
Slot 2Meal prep 🛒
Slot 3Cook
Chicken move—
Thursday
Slot 1Swim / Cardio
Slot 2English
Slot 3Cook
Chicken move✓
Friday
Slot 1Gym A
Slot 2English
Slot 3Cook
Chicken move✓
Saturday
Slot 1Swim / Cardio
Slot 2Free
Slot 3Cook
Chicken move✓
🛒 Order groceries at breakfast · Gym alternates weekly: A–B–A, then B–A–B
Daily totals
~1,545kcal
~132 gprotein
~40 gfat
~150 gcarbs
Meals
Breakfast
7:45 AM| Food | kcal | Protein |
|---|---|---|
| 2 eggs | 150 | 13 g |
| 1 mince box | 265 | 31.5 g |
| 1 cheese slice | 60 | 3.5 g |
| Oil brushed on pan | 10 | — |
| ½ onion + ½ tomato | 33 | 1 g |
| Choco coffee: 200 ml full-fat milk + cocoa + stevia | 140 | 7 g |
| Ispagol in water + multivitamin | 15 | — |
| Total | 673 | 56 g |
Snacks
11:30 AM · 3:00 PM| Food | kcal | Protein |
|---|---|---|
| Apple (11:30 AM) | 95 | 0.5 g |
| Banana (3:00 PM) | 105 | 1.3 g |
| Total | 200 | 1.8 g |
Dinner
5:45 PM| Food | kcal | Protein |
|---|---|---|
| 1 chicken breast (~200 g raw) | 240 | 45 g |
| 1 skinless thigh (~120 g raw) | 145 | 23.5 g |
| Spice marinade (no oil) | 10 | — |
| 200 g cooked rice (70 g raw) | 260 | 5.5 g |
| Cucumber | 15 | 0.5 g |
| Total | 670 | 74.5 g |
Recipes
Mince mix · 4 boxes
- 500 g minced chicken breast (no skin)
- 400 g frozen mixed veg
- 1 onion, ginger, spices
- 1 tbsp oil
- Fry onion + ginger in the oil, 3 min
- Add mince, break it up, 6–8 min until no pink
- Add veg + spices, 4–5 min
- Split into 4 boxes
Each box: 265 kcal · 31.5 g protein
Chicken pack · 1 per dinner
- 1 breast (cut in half sideways) + 1 skinless thigh
- Spices + ½ tsp salt + lime, no oil
- Zip bag, pressed flat
- Air fryer 190°C, flip halfway
- Breast out at 15 min, thigh out at 20 min
- Cut the breast: no pink = done
Rice · daily
70 g raw rice in the small rice cooker → 200 g cooked.
Storage
- Mince boxes: 2 in fridge, rest in freezer
- Chicken packs: prep-day pack in fridge, rest in freezer
- Every morning: 1 chicken pack (tonight) + 1 mince box (tomorrow) freezer → fridge
Shopping · per prep
| Item | Sunday | Wednesday |
|---|---|---|
| Minced chicken breast | 500 g | 500 g |
| Frozen mixed veg | 400 g | 400 g |
| Chicken breasts + thighs | 3 + 3 | 4 + 4 |
| Eggs | 6 | 8 |
| Cheese slices | 3 | 4 |
| Cucumbers | 2 | 2 |
Weekly
7 apples · 7 bananas · 1.4 L UHT milk · 500 g rice · onions · tomatoes · ginger · spices · coffee · unsweetened cocoa · stevia · ispagol · multivitamin
Supplements
| What | When |
|---|---|
| Multivitamin + mineral | Daily with breakfast |
| Ispagol, 1 tsp → 2 tsp after 2 weeks | Daily, full glass of water |
| Vitamin D3 | Only if blood test shows low |