A 3-month, knee-safe plan to lean out and build a more defined, functional body. Training and nutrition in one place — updated as I progress.
Active plans
Knee-safe 6-day split with warm-ups, sets & reps, cardio, and cool-down stretches. Includes a full exercise reference, a daily knee-care routine, and a travel / no-gym plan.
Weekday and weekend meal plans built around fixed breakfast, office lunch, and quick dinners — ~2,150 kcal / ~100 g protein. With grain swaps, portion sizes in grams, and a veg-protein cheat-sheet.
Weekly weight vs target, body measurements, key lifts, and a habit & photo checklist — with a live chart of your trend. Download and log once a week.
Recovery / mobility protocols, knee rehab notes, or supplement guidance can live here.