Body Weight
16-week blockDown 1.2 kg since block start · 0.6 kg/week pace
Calories
Lean cut · recompMacros
2.2 g/kg proteinVegetarian split — paneer, rajma, soya and whey carry the protein. Tick a meal to log it.
Today's Session
Knee-safe buildFinish with 35 min incline walk or cycle — low impact only. No running, no skipping while the quad tendon settles.
Water Intake
400 ml each90 kg, six sessions a week, Delhi heat — 4 L is the floor, not the stretch.
Fuel Plan
Vegetarian · North IndianSleep Cycle
Goal 7h 30mActivity
Whoop + HealthSupplements
0 / 4Coach Forge — read this before you train
The 16-week number is a lie
75 kg by 12 December means 15 kg in 16 weeks — a 1,030 kcal daily deficit while you train six days. I set you at 2,400, a 580 deficit, about 0.6 kg/week. That's ~81 kg on 12 Dec, 75 kg in late February. Slower on paper. The fast version costs you the exact muscle you're cutting to reveal.
Protein is the whole game
195 g at 2.2 g/kg, and you have no chicken to fall back on. Dinner alone carries 61 g — skip the paneer tikka and you land near 138 g with nothing left in the day to fix it. Veg cuts don't fail on calories. They fail here.
Sleep is your bottleneck, not cardio
6h 18m last night, 6h 42m of debt across seven days. Under 7 hours in a deficit shifts more of the loss to lean tissue and drives evening hunger straight at your carb-heavy dinner. Bed at 11:45 PM beats any extra session you could bolt on.
The wall sits aren't a warm-up
Isometric quad holds are the actual treatment for quad tendinopathy — they blunt pain for hours afterward, which is why they're first, not last. Leg press depth stops where pain stays under 3/10 and is gone by morning. No deep squats, no jumping, no running. Every shoulder movement is neutral-grip, wrist-neutral, for the median nerve.