Diet Plan – Stay Fit (Not Bulking)

🎯 Goal: Maintain a fit, lean, healthy body
🧘‍♂️ Focus: Balanced nutrition, moderate protein, healthy carbs & fats, more veggies

🕒 Daily Meal Timetable

🌅 Morning (Breakfast)

1 scoop protein powder
~250ml milk (mixed with protein)
2 scoops muesli
Small portion of rice (optional, depending on hunger)
🍌 (Optional) 1 fruit – banana for energy & fiber

☀️ Midday (Lunch)

Small portion of rice
A little curd (for probiotics)
Steamed or boiled vegetables (carrots, beans, spinach, beetroot, etc.)
Dry fruits:
- 5 almonds
- 5 cashews
- Some walnuts
- Some raisins

🌇 Evening Snack (Optional)

Herbal or green tea
🥑 (Optional) 1 fruit juice with very less sugar – Avocado

🌙 Night (Dinner)

Small portion of rice
Steamed vegetables (lightly salted or spiced)
3–4 eggs:
- 1 whole egg (with yolk)
- 2–3 egg whites

🛌 Before Bed (Optional)

Warm water or caffeine-free tea or water with chia seeds

🏋️ Gym Weekly Plan

Goal: Balance upper and lower body
Current Upper Body = Overdeveloped
Focus: Improve Lower Body, Core, and Mobility
Gym Days: Thursday to Sunday
Running: Saturday Morning

🗓️ Weekly Schedule

Thursday – Back + Abs + Glute Activation

Lat Pulldown or Pull-Ups
Barbell or Dumbbell Rows
Hyperextensions or Deadlifts (Moderate)
Hanging Leg Raises or Cable Crunches
Planks
Band Glute Kickbacks or Clamshells

Friday – Upper Body Maintenance + Mobility

Pull-Ups (Assisted if needed)
Seated Cable Row or Dumbbell Row
Lateral Raises (Light)
Overhead Press (Light)
Stretching + Shoulder/Back Mobility (15 mins)
Optional: Core (Planks, Deadbugs)

Saturday AM – Running

Outdoor Running 5K

Saturday PM – Leg Day (Quads + Hamstrings)

Barbell Back Squats
Walking Lunges or Bulgarian Split Squats
Leg Press
Seated Leg Curl Machine
Calf Raises

Sunday – Glutes + Chest

Barbell Hip Thrusts
Romanian Deadlifts (RDLs)
Cable Kickbacks or Glute Bridges
Bench Press (Moderate)
Incline Dumbbell Press
Chest Fly Machine

✅ Notes

Avoid heavy upper body volume; maintain strength
Emphasize glutes and legs for lower body development
Core and mobility included for structural balance

🧭 Weekly Upskilling Timetable

Work From Home: Monday to Wednesday (10:30 AM – 6:00 PM)
Office: Thursday & Friday (includes gym, no study)
Weekends: Full-day upskilling (8 hours)

🎯 Focus Areas

Interview Preparation

Python
Leetcode
FastAPI
Kubernetes
AWS (SNS, SQS, Lambda, EC2, Dynamo, S3, VPC, CloudWatch, OpenSearch)
SQL
Redis
AsyncIO
Flask
Celery
Docker
Nginx
High Level Design
Low Level Design
Monitoring (Prometheus, Grafana)
Testing (PyTest, unittest, mocking)
Jenkins

Personal Learning

Computers
C++
Go
OS Development
CTFs
Reverse Engineering
Compiler Internals
Network Internals
Computer Architecture
Linux Internals
Cryptography
Kernel Internals

🗓️ Weekly Structure

Monday – Wednesday (WFH)

Time	Focus
6:00 – 8:00 AM	Leetcode
8:00 – 10:00 AM	Interview Study
10:30 AM – 6:00 PM	Office Work
6:00 – 10:00 PM	Personal Learning

Thursday – Friday (Office Days)

Time	Focus
6:00 – 10:00 AM	Office Prep / Travel
10:30 AM – 6:00 PM	Office Work
6:00 – 10:00 PM	Gym + Rest

Saturday – Sunday (Full Study Days)

Time	Focus
6:00 – 8:00 AM	Leetcode
8:00 – 10:00 AM	Interview Study
10:00 – 6:00 PM	Break / Gym / Lunch
6:00 – 10:00 PM	Personal Learning

✅ Notes

Decide topics per slot based on goals
Focus on consistency and rhythm
Thursday & Friday for office and rest
8 hours/day on weekends = 40+ weekly study hours

“Small steps daily lead to massive results over time.”