"When something is important enough, you do it even if the odds are not in your favor."
— ELON MUSK
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DAY STREAK
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WEIGHT GOAL · 90→70 KG
90kg current
KEYSTONE HABITS
DAILY · NON-NEGOTIABLE
TODAY'S DEEP WORK
PEAK HOURS
TODAY'S TIMELINE PREVIEW
CLICK A BLOCK FOR FULL VIEW
SECTION 02 · DAILY PROTOCOL
06:00 → 23:00 · 17 OPERATIONAL HOURS
The protocol that builds empires.
Block-based. Realistic. Engineered around your peak biology — willpower decays through the day, so the heaviest cognitive lifts go first. Skip nothing, but if a block fails, recover in the next one. Don't chase a broken day.
SECTION 03 · BODY FORGE
6 DAYS / WEEK · HYBRID HYPERTROPHY + FAT LOSS
90 kg → 70 kg. Six pack. Real.
Push/Pull/Legs split twice a week with cardio integration. Built for fat loss without losing muscle, plus heart health. Each session 60–80 minutes including warm-up & cardio.
HEART CHECK BEFORE YOU START
You mentioned possible heart issues. Get an ECG and a quick cardiac consultation before week 1. If your doctor clears you, start with weeks of moderate intensity (60–70% effort) before pushing hard. Strength + cardio is the best long-term protection for the heart — but only after a green light.
SECTION 04 · FUEL PLAN
HOSTEL-OPTIMIZED · CUTTING PHASE
Real food. Real fat loss.
Engineered around your hostel realities (dal-bhat 3x daily, eggs available, light snacks). Two main meals + strategic snack — sustainable for fat loss and muscle retention. No fancy supplements required.
CALORIES · TARGET
1850
kcal/day · ~600 deficit
PROTEIN
140
g/day · 1.6g per kg
CARBS
180
g/day · brain fuel
FATS
55
g/day · hormones
HYDRATION + SUPPLEMENT PROTOCOL
DAILY
💧
Water · 3.5–4 L
Big glass on wake-up. 500ml before each meal (kills hunger). 600ml during gym.
🍵
Green Tea · 2x
Morning + 30min before gym. Boosts fat oxidation, mild thermogenic.
☕
Black Coffee · pre-workout
No sugar. Caffeine increases lift performance ~10%. Cut after 2 PM.
💊
Vitamin D + Multivitamin
Hostel diet lacks variety. Cheap insurance for energy & immunity.
2x/week fish if hostel allows. Otherwise fish oil capsules. Heart + brain.
THE GOLDEN RULE FOR YOUR HOSTEL DIET
Eat the rice. Add 3 eggs. Bangladeshi hostel food is mostly carbs. Adding 3–4 eggs daily transforms dal-bhat into a complete physique-building meal. Eggs are ৳12 each, give 6g protein, perfect amino acid profile. Ask your hostel kitchen if you can keep eggs/cook them, or get a cheap induction cooker (₹1500). Worth every taka.
SECTION 05 · SKILLS LAB
DAILY SKILL STACK · COMPOUNDING DAILY
Become unkillable in the market.
These are the high-leverage skills. IELTS 8.0 unlocks the global door. Coding builds your business. Communication multiplies everything. 1 hour daily on each compound silently — by year 3 you're untouchable.
SECTION 06 · VISION
THE MISSION · 10-YEAR HORIZON
From a hostel in Dhaka to aerospace research labs abroad — building wealth through technology, building the body of an athlete, building a life nobody from your village dared to imagine.
SECTION 07 · SLEEP PROTOCOL
NATURAL SLEEP · ZERO MELATONIN
Sleep is the cheat code.
7-8 hours of quality sleep recovers everything: muscle growth, fat loss, memory consolidation, hormone balance, mental clarity. Skip melatonin. Build a protocol. Your body will fall asleep on schedule within 2 weeks.