Day1: plan for the week Fitness - Aiming to go gym ideally after morning prayer or after work. - incorporate swimming either during lunch break or after work - high intensity training Nutrition - meal plan to consist of high protein and green vegetables. Try for 0 carbs. breakfast: hot lemon water, black coffee lunch/dinner : list of green vegetables with salmon, chicken, tuna and beans as primary protein pre/post workout : creatine and pre workout powder. Post work out have smoothies made from whey protein ( spinach kale banana etc) PMO - stay away from porn and masturbation. Do not make eye contact with women at the gym. Don’t think about sex - read NoFap materials on spare time spare time activities reading Educational videos Work Some form of self defence class
Tuesday 12th July 2021 Hello guys Fitness - Aiming to go gym ideally after morning prayer or after work. Went to the gym after work - incorporate swimming either during lunch break or after work. Went swimming during lunch break - high intensity training Went all in leg day, swimming can be better Nutrition - meal plan to consist of high protein and green vegetables. Try for 0 carbs. Pretty much on point, breakfast black coffee and water. Lunch salad with fish. After work was really tired because of issues with network affecting my work I do. Had to travel to get an adapter, so ended up having sainsbury meal deal. Other than the tuna pasta, everything else was healthy. Chose fruit bowl instead of crisps, so big win there. breakfast: hot lemon water, black coffee couldn’t really add lemon water, will have to try Tomorrow, just been really hectic at work lunch/dinner : list of green vegetables with salmon, chicken, tuna and beans as primary protein pretty much on target pre/post workout : creatine and pre workout powder. Post work out have smoothies made from whey protein ( spinach kale banana etc) I took the creatine, but didn’t take the whey protein after workout because I was fairly full after eating the fish PMO - stay away from porn and masturbation. Do not make eye contact with women at the gym. Don’t think about sex - read NoFap materials on spare time Allahamdulliah NoFap has been great didn’t really get any urges throughout the day and hope to continue spare time activities reading hmmm didn’t really get much time today Educational videos like wise no Time Work no time Some form of self defence class still looking there you go guys, been a great day overall, other than the work hiccup. Bracing for a much better day tomorrow! Ideally 0 carbs for the day and a smooth work day! stay safe you all
Thursday 14 July Fitness - Aiming to go gym ideally after morning prayer or after work. disappointed day , didn’t do any form of excersie - incorporate swimming either during lunch break or after work disappointed day , didn’t do any form of excersie - high intensity training disappointed day , didn’t do any form of excersie Nutrition - meal plan to consist of high protein and green vegetables. Try for 0 carbs.Another big fat zero breakfast: hot lemon water, black coffee ok lunch/dinner : list of green vegetableswith salmon, chicken, tuna and beansas primary protein zero pre/post workout : creatine and preworkout powder. Post work out havesmoothies made from whey protein (spinach kale banana etc) zero PMO - stay away from porn andmasturbation. Do not make eyecontact with women at the gym. Don’t think about sex - read NoFap materials on spare time ok spare time activities reading nope Educational videos nope Work nope Some form of self defence class nope just been really stressed at work, anxious about future and what’s going to happen tomorrow will be better!
