P
WELCOME BACK
PRATIK 💪
Goal: 53 → 59 kg · Build muscle
Complete workouts, meals & habits to earn XP
Your Journey
DAY 1
OF 60
PHASE 1 · RESTART
Regain form. Light weights. Perfect technique.
59 days to go!
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⚡ WEEKLY CHALLENGE
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⚠️
You may have missed a meal!
🧠
"Eat big. Lift big. Sleep big. Grow big."
— DAILY REMINDER
⏰ SUPPLEMENT SCHEDULE
POST GYM · 7:15 AM
🥛 Whey Protein (1 scoop) · ⚡ Creatine (5g)
WITH MEAL · 3 PM
🌿 Multivitamin (1 tablet)
BEFORE SLEEP · 7:45 AM
🥛 Milk + peanut butter · 🌿 Ashwagandha (optional)
🚀 Bulk Rules
🕐Eat every 2.5–3
hours
🍚Ghee on rice —
clean calorie hack
🥤Mass shake at 5:30
PM — non-negotiable
❌No junk food — clean
bulk only
💊If weight stalls 10 days: add
extra shake
PHASE 1 · DAY 1–14
RESTART YOUR BODY
Light weights · Perfect form · 4 days/week
⏱️ REST
TIMER
60–90 sec between sets
01:30
⚡ Total Volume Today
0 kg
⚡ Training Rules
🕕Gym time: 6:00–7:00
AM
⏱️Rest 60–90 sec
between sets
📈Progressive
overload — increase weight weekly
🚫No ego lifting — form
first!
🍗Whey + eggs within 15
min after gym
🧬 BODY FAT ESTIMATE
Based on your measurements
—
% BODY FAT (EST.)
WEIGHT HISTORY
📊 Log weight to see chart
😴 SLEEP QUALITY
Rate today's sleep quality
HOURS: —
QUALITY: —
📋 WEEKLY CHECK-IN
How did this week feel overall?
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📸 PROGRESS PHOTOS
📷
BEFORE
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⚙️ ACCOUNT
⚡ Core Rules
🍽️Eat 7–8 meals
daily
🥩100g+ protein
daily minimum
💧Drink 3–4
litres water daily
😴Sleep 6–7
hours (8AM–2:30PM)
⚖️Weigh in once
weekly
🕐 Night Shift Schedule
🏋️Gym: 6:00–7:00
AM
😴Sleep: 8:00 AM – 2:30
PM
🌅Wake up: 2:30
PM
🥤Mass shake: 5:30
PM
🌃Night shift meal: 1:30
AM
🎯 60-Day Targets
📈Weight: 53 → 59 kg
💪Visible muscle — arms, chest,
shoulders
😊Fuller face, dark circles
reduce
🔋Better strength & energy at
gym
💊 Supplements
🥛Whey protein —
1 scoop post workout (7:15 AM)
⚡Creatine — 5g
daily (any time)
🌿Multivitamin —
fills gaps
🌱Ashwagandha —
before sleep (optional)