Physical
1Two workouts — 45 min each, every day
2Calorie deficit — 500 kcal below TDEE
3Protein — 1g per lb of goal weight
4Fiber — 15–25g daily
5Water — 90–120 oz daily
Mindset & Growth
6Gratitude & reflection — 3–5 entries daily
log, devotional, prayer, or quiet reflection
7Progress photo — front, back & side every day
8Self-care ritual — 10 min daily
skin care, mindfulness, massage, recovery stretching