75 Hard — core 0/7
Paani 0 / 3800 ml
Reading — 10 pages 0/10
Suggest: Atomic Habits, Can't Hurt Me, Psychology of Money. Non-fiction only (75 Hard rule).
Glow-up extras 0/7
Next reminder
Daily target
88 kg, 5'7", 25 saal, roz 2 workout → maintenance ~2800 kcal. 800 kcal kam = ~0.8–1 kg/week fat loss.
Aaj ka khana
Bilkul band (75 din)
Fatty liver ka sabse bada dushman alcohol + sugar hai. 1 L beer roz = ~430 kcal + liver pe seedha load. Ye band karte hi pehle 2 hafte me 2–3 kg girega.
Haan — ye kha
Cooking: din me max 3 chammach tel. Tandoor, grill, air-fryer. Mutton hafte me 1 baar max. Zomato/Swiggy se "tandoori chicken, no butter" mangwa sakte ho.
Supplements
- Whey protein — 1 scoop/day, protein poora karne ke liye
- Creatine monohydrate 3–5 g/day — strength, safe research wala
- Vitamin D3, Omega-3 — blood test me kam aaye tab
Fatty liver hai, isliye koi bhi "testosterone booster" ya herbal fat-burner doctor se pooch ke. Kuch herbs (jaise ashwagandha, green tea extract capsules) se liver injury ke cases report hue hain.
Week plan — 2 workouts/day
75 Hard rule: dono 45 min ke, ek outdoor hona chahiye. Heavy compound lifts (squat, deadlift, bench, rows) testosterone aur V-taper ke liye best hain.
Gym format
- 5 min warm-up → 4–5 exercises × 3–4 sets × 8–12 reps
- Har hafte thoda weight badhao (progressive overload)
- End me 10 min incline walk ya cycle
- Roz 8–10k steps alag se
Transplant ko 8 mahine ho gaye, heavy lifting ab theek hai. Phir bhi pehli baar surgeon se ek baar OK le lo, aur scalp pe dhoop me cap pehno.
Reminders Nag = kaam hone tak baar baar
Nag kitni baar
Task tick nahi hua to har itne min me notification, 4 ghante tak. Raat 9:30, 10:15, 11:00 pe "Day khatre me" alert alag se.
75 Hard — 7 rules
- Diet follow karo. Koi cheat meal nahi, koi alcohol nahi.
- 2 workout × 45 min. Ek outdoor.
- 3.8 litre (1 gallon) paani.
- 10 pages non-fiction book.
- Roz ek progress photo.
Ek bhi rule miss = Day 1 se dobara. App ye khud check karta hai (Settings me Strict mode).
Strictly follow kaise kare
- Ghar se beer, chips, mithai sab bahar. Jo ghar me nahi, wo khaoge nahi.
- Sunday ko poore hafte ka chicken marinate/prep.
- Workout 1 subah hi — din ke baad excuse banta hai.
- Parties: soda + lime haath me rakho. "75 Hard chal raha hai" bol do.
- Gym clothes raat ko bed ke paas.
- Rohit ya kisi dost ko roz photo bhejo — accountability.
Aaj ka weight subah, toilet ke baad, khali pet
Weight graph
● tumhara weight - - plan line — goal
Reality check
15 kg in 9 hafte = 1.7 kg/week. Itna fast girane se muscle, hair aur testosterone teeno girte hain aur stretch marks badhte hain. Isliye plan 2 phase me hai:
December tak −9 kg + muscle + clean skin = shakal badal jaati hai. Log pehchanenge nahi, wo isi se hota hai.
Measurements har Sunday
Progress photos
Photos sirf is phone me save hoti hain. Same jagah, same light, roz.
Glow-up plan
Har problem ka sach + roz kya karna hai. Sach jaanna zaroori hai, warna paisa aur time dono jaate hain.
Doctor tests — is hafte
Fatty liver + belly fat + gardan pe dark lines + low T — ye chaaro aksar ek saath insulin resistance me dikhte hain. Ek physician / endocrinologist ko ye reports dikhao. Testosterone injection ya pills khud se kabhi mat lena.
Chillata hai, motivate karta hai. Alarm khulte hi bolta hai.
English speaking — 20 min
Aaj ka topic. 2 minute bina ruke bolo, record karo, sun ke 1 galti pakdo.