Time Schedule
Sleep Preparation (Create a relaxing bedtime routine to help you unwind. Avoid screens and
3:30 AM – 4:00 AM bright lights.)
Sleep(Aim for 7-8 hours of quality sleep. Make your sleep environment as dark and quiet as
4:00 AM – 11:00 AM possible to simulate nighttime.)
11:00 AM – 11:30 AM Wake Up (Start your day with hydration. Drink a glass of water)
Prepare for Gym (Get ready for your workout. Ensure you have enough energy for your exercise
11:30 AM – 12:00 PM session)
Workout (Engage in a combination of cardio and strength training. Aim for at least 45-60 minutes
12:00 PM – 1:00 PM of exercise)
Breakfast (Have a balanced meal to kickstart your metabolism (e.g., oats with milk and dry
1:00 PM -1:30 PM fruits))
1:30 PM – 3:00 PM Bath, prepare your meal for day and night
Lunch (Enjoy a nutritious meal with a balance of protein, carbs, and vegetables (e.g., Roti with
3:00 PM – 3:30 PM vegetable sabzi and dal)
Relax or Leisure Activity (Use this time to unwind before your shift. Engage in activities you
3:30 PM – 4:00 PM enjoy, such as reading or watching TV)
4:00 PM – 5:00 PM Get ready for your shift and pack any meals or snacks you’ll need.
6:00 PM – 7:00 PM Start of Shift Begin work and have a light snack if needed (e.g., a small handful of nuts or fruit).
Dinner (Have a balanced meal to keep your energy levels stable (e.g., stir-fried veggies with tofu
9:00 PM – 10:00 PM and a side of yogurt).
12:00 AM – 1:00 AM Snack (Eat a healthy snack to keep hunger at bay (e.g., fresh fruit or a small handful of chana fry).
3:00:00 AM -3:30 AM End of Shift (Wrap up your shift and have a light snack if you’re hungry before bed)
Day Breakfast Lunch Snacks Dinner
Oats
cooked
with water
and a
sprinkle of
cinnamon
/ Oats Stir-fried
cooked vegetables
with milk with tofu
and a few Roti with mixed vegetable sabzi Coffee with a handful of and a side
Monday nuts and dal makhana of yogurt
Poha with
peas and a Sprouts
side of salad with
boiled egg cucumbers
/ Poha ,
with peas tomatoes,
and a side Roti with chana sabzi and a side Green tea with a small and
Tuesday of yogurt of rice handful of peanuts onions
Stir-fried
vegetables
with a
Chilla with small
Wednes schewan Dal with rice and a side of Coffee with a handful of portion of
day chutni steamed vegetables chana fry fried rice
Muesli
with
milk/Mues
li with low-
fat yogurt Wrap with
and a stir-fried
Thursda splash of Roti with vegetable curry and a Green tea with a small vegetables
y milk side of rice handful of makhana and tofu
Egg white
omelet
with Tofu stir-
veggies fry with a
and a side of
small sautéed
piece of Roti with mixed bean sabzi and a Coffee with a small handful greens
Friday bread side of rice of peanuts and yogurt
Oats with
chopped
apple and
a spoonful
of chia
seeds/Ver
micelli
cooked Chana
with salad with
vegetables a side of
Saturda and a side Roti with lauki (bottle gourd) Green tea with a fresh fruit sautéed
y of yogurt sabzi and dal (like an apple) vegetables
Vermicillie
/Dosa with Chicken
a side of stir-fry
yogurt and with
a small vegetables
portion of Chicken curry with rice (use Coffee with a small handful (Sunday
Sunday chutney chicken once a week) of makhana special)
Days Exercise
Warm-Up (5-10 minutes): Light cardio (e.g., brisk walking or jogging)
and dynamic stretches.
Weight Training:
1. Bench Press – 3 sets of 10-12 reps
2. Dumbbell Rows – 3 sets of 10-12 reps
3. Overhead Shoulder Press – 3 sets of 10-12 reps
4. Bicep Curls – 3 sets of 12-15 reps
Day 1: Upper Body + 5. Tricep Dips or Extensions – 3 sets of 12-15 reps
Cardio
Cardio:
HIIT (High-Intensity Interval Training): 20 minutes
30 seconds sprint or fast pace
1 minute walking or slow pace
Repeat for 15-20 minutes
Cool-Down (5-10 minutes): Light stretching
Warm-Up (5-10 minutes): Light cardio and dynamic stretches.
Weight Training:
1. Squats – 3 sets of 10-12 reps
2. Lunges – 3 sets of 10-12 reps per leg
3. Leg Press or Deadlifts – 3 sets of 10-12 reps
4. Leg Curls – 3 sets of 12-15 reps
5. Calf Raises – 3 sets of 15-20 reps
Day 2: Lower Body +
Core:
Core
1. Plank – 3 sets of 30-60 seconds
2. Russian Twists – 3 sets of 15-20 reps per side
3. Leg Raises – 3 sets of 12-15 reps
Cardio:
Steady-State Cardio: 20-30 minutes (e.g., cycling, brisk walking)
Cool-Down (5-10 minutes): Light stretching
Warm-Up (5-10 minutes): Light cardio and dynamic stretches.
Weight Training:
1. Deadlifts – 3 sets of 10-12 reps
2. Bench Press or Push-Ups – 3 sets of 10-12 reps
3. Pull-Ups or Lat Pulldowns – 3 sets of 10-12 reps
4. Goblet Squats – 3 sets of 10-12 reps
Day 3: Full Body + 5. Dumbbell Shoulder Press – 3 sets of 10-12 reps
Cardio
Cardio:
HIIT: 20 minutes
30 seconds high-intensity
1 minute low-intensity
Repeat for 15-20 minutes
Cool-Down (5-10 minutes): Light stretching
Active Recovery: Light activity like walking, yoga, or stretching for 30-45
minutes.
Day 5: Upper Body + Cardio
Warm-Up (5-10 minutes): Light cardio and dynamic stretches.
Weight Training:
Day 4: Active Recovery
or Rest 1. Incline Dumbbell Press – 3 sets of 10-12 reps
2. Seated Rows – 3 sets of 10-12 reps
3. Dumbbell Flyes – 3 sets of 12-15 reps
4. Hammer Curls – 3 sets of 12-15 reps
5. Tricep Kickbacks – 3 sets of 12-15 reps
Cardio:
Steady-State Cardio: 20-30 minutes (e.g., jogging, rowing)
Cool-Down (5-10 minutes): Light stretching
Warm-Up (5-10 minutes): Light cardio and dynamic stretches.
Weight Training:
1. Incline Dumbbell Press – 3 sets of 10-12 reps
2. Seated Rows – 3 sets of 10-12 reps
3. Dumbbell Flyes – 3 sets of 12-15 reps
Day 5: Upper Body +
4. Hammer Curls – 3 sets of 12-15 reps
Cardio
5. Tricep Kickbacks – 3 sets of 12-15 reps
Cardio:
Steady-State Cardio: 20-30 minutes (e.g., jogging, rowing)
Cool-Down (5-10 minutes): Light stretching
Warm-Up (5-10 minutes): Light cardio and dynamic stretches.
Weight Training:
1. Front Squats or Goblet Squats – 3 sets of 10-12 reps
2. Deadlifts or Romanian Deadlifts – 3 sets of 10-12 reps
3. Leg Press or Bulgarian Split Squats – 3 sets of 10-12 reps
4. Seated Calf Raises – 3 sets of 15-20 reps
5. Hip Thrusts – 3 sets of 10-12 reps
Core:
Day 6: Lower Body +
Core 1. Hanging Leg Raises or V-Ups – 3 sets of 12-15 reps
2. Bicycle Crunches – 3 sets of 15-20 reps per side
3. Mountain Climbers – 3 sets of 20-30 seconds
Cardio:
HIIT: 20 minutes
30 seconds high-intensity
1 minute low-intensity
Repeat for 15-20 minutes
Cool-Down (5-10 minutes): Light stretching
Rest Day: Allow your body to recover. Focus on hydration, light
Day 7: Rest
stretching, and relaxation.