Current Weight
-2.8 kg
↓ from last week
Waist Reduction
-3.2 cm
↓ from last week
Today's Goal
Lower Body
45-60 min workout
Weekly Progress
Today's Tasks
Morning workout (Lower Body & Belly)
Track breakfast (2 eggs + brown bread + fruit)
Drink 8 glasses of water
Evening study session (18:30-21:30)
Dinner by 19:30 (Fish + vegetables)
Calendar
January 2026
Sun
Mon
Tue
Wed
Thu
Fri
Sat
28
29
30
31
1
Lower Body
2
Cardio
3
Glutes & Chest
4
Recovery
5
Belly Focus
6
Full Body
7
Rest Day
8
Lower Body
9
Cardio
10
Glutes & Chest
11
Recovery
12
Belly Focus
13
Full Body
14
Rest Day
15
Lower Body
16
Cardio
17
Glutes & Chest
18
Recovery
19
Belly Focus
20
Full Body
21
Rest Day
22
Lower Body
23
Cardio
24
Glutes & Chest
25
Recovery
26
Belly Focus
27
Full Body
28
Rest Day
29
Lower Body
30
Cardio
31
Glutes & Chest
1
2
3
4
5
6
7
Lower Body Focus
Cardio Day
Glutes & Chest
Active Recovery
Belly Focus
Full Body
Rest Day
Daily Tasks
Today - Monday, January 5
Week 1, Day 5Workout
Lower Body & Belly - 45-60 min
Meals
3 meals planned
Progress
Track measurements
Morning Routine (05:45 - 07:30)
Afternoon/Evening
Workout Details - Lower Body & Belly
Warm-up
- • Brisk walk / treadmill - 15 min
Main Exercises
- • Squats × 20 × 3 sets
- • Glute bridges × 25 × 3 sets
- • Donkey kicks × 20 each leg × 3 sets
- • Leg raises × 15 × 3 sets
- • Plank 30-45 sec × 3 sets
Daily Notes & Comments
Day 4 - Thursday
Active recovery day helped. Feeling calmer and slept better. Hunger is stabilizing.
Yesterday at 9:30 PM
Day 3 - Wednesday
Glutes are sore! Good sign. Chest feels tight from the push-ups. Energy was good throughout the day.
2 days ago
Progress
Week 1 Snapshot
- Weight: 68.2 kg → 66.4 kg
- Waist: 79 cm → 75 cm
- Hip: 97 cm → 95 cm
Week 1 Photo
Same lighting, same clothes, Saturday 07:00 AM
How You Felt
- ✅ Energy stable after Day 4
- ✅ Face less puffy by Day 3
- ✅ Mood uplifted after workouts
- ✅ Jeans noticeably looser
Daily Logs Archive
| Date | Weight | Waist | Hip | Notes |
|---|---|---|---|---|
| Mon, 2026-01-05 | 68.2 kg | 79 cm | 97 cm | Felt hungry late evening |
| Tue, 2026-01-06 | 67.9 kg | 78 cm | 96 cm | Face less bloated |
| Wed, 2026-01-07 | 67.5 kg | 77 cm | 96 cm | Glutes sore (good) |
| Thu, 2026-01-08 | 67.1 kg | 76 cm | 95 cm | Calm, better sleep |
New Weekly Measurement
Measurements
How to Track Progress
❌ DO NOT
- • Weigh daily
- • Mirror-check constantly
- • Cut calories further
✅ DO THIS INSTEAD
- • Once a week (same day, morning)
- • Weight measurement
- • Waist measurement
- • Hip measurement
- • Take ONE photo (same clothes)
Current Measurements
68.2 kg
Weight
-2.3 kg from start
78.5 cm
Waist
-3.1 cm from start
94.2 cm
Hips
-1.8 cm from start
Add New Measurements
Progress Photos
Week 1
Day 1
Week 2
Day 7
+ Photo
Add new
Measurement History
| Date | Weight | Waist | Hips | Notes |
|---|---|---|---|---|
| Week 2 | 68.2 kg | 78.5 cm | 94.2 cm | Feeling stronger |
| Week 1 | 69.5 kg | 81.6 cm | 96.0 cm | Initial measurements |
Notes
THYROID-SPECIFIC NOTES (CRITICAL)
- • Don't skip meals
- • Sleep is NON-NEGOTIABLE
- • Manage stress (study breaks matter)
- • If on medication, take it same time daily
Add Daily Note
What You'll Feel
Days 1–3
- • Hunger waves
- • Slight headache
- • Face already less puffy
Days 4–7
- • Energy stabilizes
- • Waist starts shrinking
- • Mood improves
Week 2
- • Clothes looser
- • Belly softer/flatter
- • Glutes firmer
Week 3
- • People notice
- • Face slimmer
- • Confidence ↑
Week 4
- • 4–6 kg down
- • Stronger body
- • Habits formed
Recent Notes
Day 12 - Wednesday
2 days ago
Energy stabilizing today. Glutes are sore from yesterday's workout - good sign! Face already looks less puffy in the mirror.
Great energy
Day 11 - Tuesday
3 days ago
Cardio day went well. Dance cardio was fun and face yoga helped reduce puffiness. Feeling lighter already.
Moderate energy