fitness journey

                
🔁 Weekly Routine (Upper / Lower Split)
Day 1 – Upper Body (Push + Pull)
Push-ups – 3x max
Dips (bench or chair) – 3x max
Pull-ups (or rows under table) – 3x max
Plank – 3x 30 sec
Day 2 – Lower Body + Abs
Squats – 3x20
Pistol squats (or lunges) – 3x each leg
Calf raises – 3x20
Leg raises – 3x15
Plank – 3x 30 sec
Day 3 – Rest or light walk
Day 4 – Upper Body (Same as Day 1)
Day 5 – Lower Body + Abs (Same as Day 2)
Day 6 – Rest or light stretching
Day 7 – Optional full body or rest
Mix push-ups, squats, dips, abs – light & fun
🍽️ Food Guide (No calorie counting needed yet)
Stick to whole foods:
Protein: eggs, Greek yogurt, chicken, tuna, cottage cheese
Carbs: oats, rice, potatoes (yes, oven fries allowed), bananas
Fats: olive oil, almonds, peanut butter
Veggies: cucumber, broccoli, spinach, etc.
🧠 Tip: Just make sure every meal has a protein source, eat until satisfied, not stuffed.