Weight
Cal
Protein
Steps
Waist
Knee
All Entries
The Plan
Transformation Phases
Phase Weeks Goal
1 — Foundation 1–4 Reduce pain flare-ups, lock food routine, begin fat loss 2 — Volume 5–8 Increase cardio tolerance and training volume 3 — Strength 9–16 Push work capacity without irritating knee 4 — Lifestyle 17–24 Make the physique change sustainable
Weekly Protein Rotation
Day Protein Source Notes
Mon 🍗 Chicken breast Lean day, easier deficit Tue 🥦 Meat & egg free Whey, yogurt, tofu, lentils Wed 🍖 Chicken thigh Tastier day, reduce carbs slightly Thu 🍗 Chicken breast Lean day Fri 🍖 Chicken thigh Satisfaction day Sat 🍗 Chicken breast Lean day Sun 🍖 Chicken thigh Enjoyable prep day
Nutrition Targets
Day Type Calories Protein Carbs Fat
🍗 Breast day 1850–1950 190–205g 145–170g 40–55g 🍖 Thigh day 1850–2000 185–200g 110–145g 55–70g 🥦 Tue meat-free 1800–1950 180–195g 120–155g 45–60g 😴 Rest day 1800–1900 185–200g 100–135g 50–65g
On thigh days keep rice/potatoes a bit lower. On breast days slightly more carbs is fine. Tuesday hits protein via dairy, whey, tofu, and legumes.
Meal Templates
A. Breast Day
Meal Food Protein
Breakfast 80g oats, 1 scoop whey, 250ml skim milk, 2 eggs 45g Lunch 250g cooked chicken breast, 150g rice, veg 60g Snack 250g low-fat Greek yogurt 20–25g Pre/Post WO 1 scoop whey + banana 25–30g Dinner 250g cooked chicken breast, potatoes or rice, veg 60g
B. Thigh Day
Meal Food Protein
Breakfast 4 egg whites, 2 whole eggs, 200g Greek yogurt 40–45g Lunch 220g cooked skinless chicken thigh, smaller rice, veg 45–50g Snack 1 scoop whey 24–25g Pre/Post WO 1 scoop whey + banana 25–30g Dinner 220g chicken thigh, veg, optional small potato 45–50g
C. Tuesday Meat & Egg Free
Meal Food Protein
Breakfast 80g oats, 1.5 scoops whey, 250ml skim milk 45–50g Lunch Lentils/chickpeas with rice + 200g tofu 35–40g Snack 300g low-fat Greek yogurt 25–30g Pre/Post WO 1 scoop whey + banana 25–30g Dinner 250g tofu stir fry + veg + smaller carb 30–35g
Meal Prep Schedule
Day Prep Task
Sunday Prep Mon breast, Tue veg meals, Wed thigh Wed night Prep Thu breast, Fri thigh, Sat breast Sat night Prep Sun thigh and restock breakfast items
Weekly Training Split
Day Focus Time
Mon Upper Body A + cardio 60–75m Tue Lower Body Rehab + core 50–65m Wed Cardio + mobility 35–50m Thu Upper Body B + cardio 60–75m Fri Lower Body Strength + core 50–65m Sat Long low-impact cardio 45–70m Sun Rest, mobility, meal prep 20–30m
Cardio Progression
Phase Target Options
Wk 1–2 15–20 min, 4–5×/wk Bike, pool walk, flat walk Wk 3–4 20–25 min, 5×/wk Bike + flat walk combo Wk 5–8 25–35 min, 5×/wk Bike, swimming, brisk walk Wk 9–16 35–45 min, 5–6×/wk Mixed low-impact Wk 17–24 45–60 min, 5–6×/wk Walks, bike, pool
Step Goals by Phase
Weeks Daily Steps
1–2 4,000–5,000 3–4 5,000–6,000 5–8 6,000–7,500 9–16 7,500–9,000 17–24 8,500–10,000+
💪 Workout Plan Tracker
Har session ke baad exercises tick karo. Weekly reset hota hai.
Weekly Checklist
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🚨 Red Flags — Stop & See a Doctor
Pain Rule: Keep knee pain ≤ 3/10 during exercise. If higher and still worse next day — stop that movement and see a physio.