Body
Gaining 0.25 kg a week, deliberately slowly.
The journey
now
65kg
goal
70kg
1 week of record. Nothing here can go backwards — a bad week costs you time, never ground.
eat
2433kcal
every day
protein
130g
2 g per kg
maintenance
2158kcal
incl. golf
bmi
21.2
healthy 18.5–25
Trend
One week recorded. The trend needs a second week before it means anything.
Not enough history yet — need three weeks of averages.
Weigh in
Daily is fine — only the weekly average is ever read.
Plans
Day 1 — Lower + Pull
Unilateral leg work and horizontal pullingDay 2 — Posterior + Anti-rotation
Hamstrings, glutes, and swing stabilityDay 3 — Full Body (light)
Volume and shoulder-friendly pressingHow to run it
Train on non-consecutive days when possible. Progress by adding reps within the range, then add one set. Next progression is slowing the eccentric tempo by 1s (e.g., 3s to 4s). On weeks with 4 range sessions, skip Day 3 or cut all sets to 2. Drop Pallof Press to avoid overloading rotational demands. Keep thoracic mobility work even on heavy weeks. If lead shoulder feels sore, delete push-ups. Stop 2 reps short of failure on all sets to preserve recovery for golf and practice.
Food
Morning — chiura, curd, banana
723 kcal · 18.1 g
Chiura (dry beaten rice): 80 g (≈1.5 cups) · Curd (thick dahi): 400 g (2 cups) · Banana: 1 large · Jaggery (chaku): 20 g · Peanuts: 5 g (small pinch)
Lunch — dal bhat with chicken
991 kcal · 77.1 g
Rice (cooked): 1.75 cups (≈265 g) · Dal (masoor/mung, cooked): 1.5 cups · Ghee (in dal): 1 tsp (5 g) · Chicken breast (curry, cooked): 170 g · Seasonal vegetable sabzi: 1 cup (cooked with 1 tsp oil)
Afternoon — eggs, milk, dates (pre or post golf)
397 kcal · 20.4 g
Whole milk (buffalo or full-fat): 250 ml (1 glass) · Dates: 5 pieces · Boiled eggs: 2 whole
Dinner — roti, paneer
310 kcal · 14.8 g
Roti (wheat): 2 small (60 g flour total) · Paneer: 50 g (half standard pack)
Plan totals 2421 kcal against a 2433 target — within tolerance.
Prep: Boil 6 eggs every two days; keep chiura airtight. Buy: 1 kg chicken (cook 3 days at once), 2L full-fat milk, 400g paneer block, 1 kg chiura, jaggery. No time/appetite day: Blend 500 ml whole milk with 2 bananas and 2 tbsp peanut butter, drink it alongside 4 boiled eggs; skip everything else.