The Food
Choose one option from each group every day. The bar under each option shows how its calories split between protein, carbs and fat.
Sweet Cravings
Choose one if you need itThe daily targets at the top are the plan's benchmark. Because every option is a slightly different size, a real day lands within roughly 100 calories either side of 2,030 depending on which four you pick — that's expected, and close enough to keep working.
The Training
Six working days and one rest day. Week 2 repeats the same movements with more work — switch the week below and every set, rep and rest time updates.
Tips for success
- Form over speed — a slower clean rep beats three sloppy ones.
- Breathe out on the effort, in on the way down.
- Hit your protein first. The rest of the food is easier after that.
- Log the weight in the backpack. That number is your progress.
- Walk on every day, including the rest day.
- Stop any movement that causes sharp or radiating pain.
Always consult your physician or healthcare provider before starting a new exercise or nutrition program. These animations are simplified diagrams of the movement pattern, not a substitute for hands-on coaching. Calorie and macro figures are estimates and will vary with brands, portion sizes and preparation.