🏠 Dashboard

Daily Overview

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Target Calories
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kcal/day
Water Target
0/4L
Daily hydration goal
Checklist
0/—
Daily tasks done
Current Weight
95
kg · Goal: 75kg
📅 Daily Timeline
💧 Hydration Tracker

Click to log cumulative water intake

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2L
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💪 Workout Completed Today?
Mark workout as done
🧠 Mood & Energy Check-in

6-Month Diet Plan

Telugu traditional · Thyroid-safe · 95 → 75 kg journey

⚠️ Chicken Only Wed & Fri
⚡ Telugu Kitchen Rules — All 6 Months
  • Eating window: 9:30 AM – 8:00 PM (16:8 intermittent fasting) · Thyronorm at 6:30 AM on empty stomach
  • Chicken max 2x/week (Wed & Fri only) · Soyabean cooked max 100g, 2–3x/week
  • All cruciferous veg (cauliflower, beans, broccoli) must be FULLY COOKED — never raw

Telugu Traditional Recipes

31 authentic Telugu recipes — thyroid-safe, weight-loss friendly, 6-month diet plan

6-Month Workout Plan

Spinal-safe · Home dumbbells/barbells · Progressive overload

⚠️ Spinal Safety Protocol — Always Active
  • NO heavy conventional deadlifts or barbell back squats (axial loading banned)
  • Core bracing (Cat-Cow → Bird-Dog → Dead Bug) MANDATORY before every session
  • Stop immediately if sharp lower-back pain occurs. Substitute with floor-based variation
  • All pressing done floor or incline (no overhead axial compression)

Cardio Plan

Low-impact progressive · Back-safe · Fat-burning

🚶 Phase 1 (Weeks 1–4): Foundation Walking

Fasted morning walks before breakfast. Primary fat-burning tool. Zero spinal compression.

CURRENT PHASE
📅 Weekly Cardio Schedule
DaySessionDurationIntensity
📈 Phase Progression
🎯 Heart Rate Zones

Progress Tracker

Weight loss journey · 95kg → 75kg · 6-month program

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Workout Streak
💧
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Water Streak (3L+)
📋
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Avg Checklist Done
⚖️
-kg
Weight Lost
📉 Weight Loss Chart

Green dashed line = 75kg target

🏆 Milestones
⚖️ BMI Tracker
29.9
Overweight
Height: 178cm · Current: 95kg
Target BMI at 75kg: 23.7 (Normal range <25)
Obese >30Overweight 25–30Normal <25
📊 Last 30-Day Stats

Medical Guidelines

Clinical guardrails · Thyroid, Fatty Liver, Lumbar Spine

🔴 Thyroid (Hypothyroid · Thyronorm 12.5mg)
  • Take Thyronorm at 06:30 AM on empty stomach · Wait 45–60 min before eating
  • Zero Soy/Soya — blocks hormone absorption (soy milk, tofu, soya chunks ALL banned)
  • Cruciferous vegetables (cauliflower, broccoli, cabbage) — ALWAYS fully steamed/cooked to deactivate goitrogens
  • Avoid raw cruciferous in any form (salads with raw cabbage, uncooked cauliflower)
  • High selenium foods encouraged: eggs, brazil nuts (1–2/day max)
  • Recheck thyroid levels every 3 months
🟡 Fatty Liver (Early Stage)
  • Zero refined sugars, jaggery, glucose, fructose syrups
  • Zero processed foods, packaged snacks, bread, rice, wheat
  • Limit alcohol completely
  • Apple Cider Vinegar (with mother) 1 tsp in warm water every morning — aids liver detox
  • Prioritise natural fats (ghee, eggs, nuts) over refined seed oils
  • Turmeric + black pepper daily — potent anti-inflammatory for liver
🔵 Lumbar Spine (Mechanical LBP)
  • No heavy axial loading — barbell back squats & conventional deadlifts BANNED
  • Core stability work (Cat-Cow, Bird-Dog, Dead Bug) before every gym session
  • Motorcycle commuting: use lumbar support cushion, limit rides >30 min
  • Sleep posture: side-lying with pillow between knees recommended
  • Desk setup: monitor at eye level, lumbar-supported chair
  • Glute activation (bridges) daily — weak glutes = primary cause of mechanical LBP
🌱 Daily Seed & Nut Allocation (30g MAX)

250g stock each. 30g combined daily cap to prevent caloric surplus.

💡 Tip: Weigh daily on a kitchen scale. Mix all 8 seeds in a jar = custom trail mix. Pumpkin seeds = highest magnesium for thyroid support.
⏰ Daily Medication & Supplement Timing
🍽️ Foods Recommended vs Banned
✅ EAT FREELY
  • Eggs (all forms)
  • Chicken (all cuts)
  • Paneer (full fat)
  • Ghee, Butter
  • Coconut oil/milk
  • Leafy greens
  • Cucumber, Zucchini
  • Bell peppers
  • Green tea, Herbal tea
  • ACV (with mother)
❌ BANNED
  • ALL soy products
  • Raw cruciferous veg
  • Sugar / Jaggery
  • Rice / Wheat / Bread
  • Processed snacks
  • Fruit juices
  • Refined seed oils
  • Alcohol
  • High-sugar fruits
  • Packaged foods

Monthly Grocery List

Telugu kitchen essentials · Budget ₹5,000–6,000/month · Thyroid-safe

🔬 Thyroid Shopping Rules: Always buy iodized salt. Choose full-fat paneer. Buy eggs in bulk (min 30/week). Soyabean: max 100g cooked 2x/week. All cruciferous veg must be cooked, never raw. Ghee preferred over refined oils.