✅ Month 1 To-Do List (Fat Loss + Muscle Building)

🗓️ Daily Habits (Check each day)

• [x] Drink 3–4 liters of water
• [x] Sleep 7–8 hours
• [x] Hit protein target (120–160g)
• [x] Complete today’s workout
• [x] Walk or do cardio (if scheduled)
• [x] Stretch or mobility (optional)
• [x] Track food (MyFitnessPal / HealthifyMe)

🏋️ Weekly Workout Plan

Monday – Upper Body (Push + Pull)

• [x] Warm-up (jumping jacks, arm circles)
• [x] Push-Ups – 3×10–15
• [x] Dumbbell Shoulder Press – 3×10
• [x] Bent-over Rows – 3×10
• [x] Bicep Curls – 3×12
• [x] Tricep Dips – 3×12
• [x] Cool-down stretches

Tuesday – Lower Body + Core