Nadims Workout Plan

Mission

60 DAY CUT & REBUILD

Built around halal meals, sweet tooth control, the two YouTube workouts, pool conditioning, sprint work and strength sessions. Keep Bannatyne unless access times are genuinely stopping training because the pool is a big fat loss advantage.

Target calories: 2,300 kcal Protein: 185g Water: 3.5L Steps: 10,000+ Sleep: 7.5 hrs

Start103.2kg

Stretch Goal94.0kg

Minimum Goal96.5kg

Rule48hGet back on plan fast

Today

LIVE DAY SUMMARY

These update as you make choices below.

No day selected yet

Meal day: not selected
Training day: not selected
Sweet treat: not selected
Adherence score: 0/10
Metrics: not logged

The 5 important metrics

COMPREHENSIVE DAILY LOG

This is the engine. Log the 5 key metrics, tick the daily standards, add notes, then export what you actually achieved.

Log date

Morning weight (kg)

Calories

Protein (g)

Water (L)

Steps

Sleep (hrs)

Calories

Stay around your cut target.

Target: 2,300 kcal

Protein

Protect muscle and control hunger.

Target: 185 g

Water

Hydration keeps performance high.

Target: 3.5 L

Steps

Daily calorie burn without overthinking.

Target: 10,000+

Sleep

Recovery drives fat loss and discipline.

Target: 7.5 hrs

Weight

Optional daily marker. Judge weekly average.

Use trend, not panic

Completed planned trainingGym, pool, sprints, video workout, or active recovery was done as planned.

Sweet tooth stayed on planNo random sugar spiral. Treat was controlled and chosen deliberately.

Meals stayed on structureYou followed the selected meal day or stayed very close to it.

Recovery respectedMobility, stretching, cool down, or recovery walk was completed.

Mental discipline stayed strongNo quitting talk. Even if the day was not perfect, you stayed in the fight.

What went well today?

What was hard today?

Generated report

DAY REPORT PREVIEW

This is what will be saved out as your daily file.

Select your day, meal plan, training and treat, then fill in the daily log to generate your report.

Recent saved days

Interactive

HALAL MEAL DAY SELECTOR

Pick the meal day you want to follow today. Your selection saves and feeds into the daily report.

Interactive

TRAINING DAY SELECTOR

Select the session you are doing today. Pool work and sprint work stay in because they make your plan more complete, not less.

Interactive

SWEET TREAT SELECTOR

Choose one planned sweet option for the day. This makes the sweet tooth part of the system instead of the thing that breaks it.

Weight targets

WEEKLY WEIGHT TRACKER

Average Monday to Wednesday mornings. Save directly in the app.

Start

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Day 60

Measurements

BODY CHANGE MARKERS

Waist tells the truth. Use these every 30 days.

Waist Day 1

Waist Day 30

Waist Day 60

Chest Day 1

Chest Day 30

Chest Day 60

8 x 25m avg

60m sprint PB

5 top tips

THE NON NEGOTIABLES

1. The pool stays unless lack of hours is actually costing sessions. Access to swimming is a big edge at your current weight.

2. Protein first at every meal. This is the fastest way to keep hunger and cravings under control.

3. Plan the sweet treat instead of trying to white knuckle it.

4. Judge the week, not one imperfect day.

5. If you come off plan, the 48 hour rule applies. No drama, just reset.

5 quotes

READ THESE DAILY

Discipline is choosing what you want most over what you want now.Unknown

You do not rise to the level of your goals. You fall to the level of your systems.James Clear

The pain of discipline is far lighter than the pain of regret.Unknown

Every workout is a vote for the body you want.Unknown

It always seems impossible until it is done.Nelson Mandela