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psychologymiss · 21 days ago

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2 0 2 5 Goal Tracking

January

read 5 books : 1/5 books

study italian : 5/12 days

work : 0/12 days 0/hr(s)

Eat diet for 2 weeks straight : 6/12 days

Gym mon-friday : 0/12

TOLC-PSI : 2/12

drink 2 l water everyday : 3/12

vitamins 2/12

Sleep at 9pm (total 8hrs) : 2/12

no sugar for 2 weeks : 4/12

February

read 5 books : /5

study italian : /28

work : 0/28

Diet: 1/28

Gym : 1/28

TOLC-PSI : 1/28

drink 2 l water everyday : 1/28

vitamins 2/28

no sugar 1/28

Food Diary

📌 Daily Macro Goals

Calories: 1515 kcal

Protein: 105-110g (muscle growth & fat loss)

Carbs: 150-160g (energy & toning)

Fats: 45-50g (hormone balance & skin health)

1515 KCAL Balanced Macros

🗓️ Monday (1515 kcal, 108g protein, 155g carbs, 48g fat)

🥑 Breakfast (350 kcal, 20g protein, 40g carbs, 10g fat)

2 boiled eggs

1 slice whole wheat toast

½ avocado

🍏 Snack (220 kcal, 5g protein, 30g carbs, 8g fat)

1 apple

1 tbsp peanut butter

🍗 Lunch (450 kcal, 40g protein, 50g carbs, 10g fat)

120g grilled chicken breast

½ cup white rice

1 cup broccoli

🧀 Snack (190 kcal, 12g protein, 15g carbs, 6g fat)

100g Greek yogurt

1 tbsp chia seeds

🥘 Dinner (305 kcal, 31g protein, 20g carbs, 14g fat)

120g lean beef

1 cup roasted zucchini

1 tbsp olive oil

🤸‍♀️ (Dynamic Stretches - 5 min)

Leg Swings – 10 per leg Hip Circles – 10 per side Bodyweight Squats – 10 reps Walking Lunges – 10 per leg

👟Exercise : Booty & Legs (Glute Focus)

Squats – 4x12

Glute Bridges – 3x15

Hip Thrusts - 3x12

Romanian Deadlifts – 3x12

Lunges - 3x10 (10 /leg)

Bulgarian Split Squats – 3x10 per leg

Donkey Kicks – 3x15

Calf Raises (15 reps) x 3

🧘‍♀️ After Workout (Cool-Down & Deep Stretching - 5 min)

✅ Standing Quad Stretch – 30 sec per leg ✅ Seated Glute Stretch – 30 sec per leg ✅ Hamstring Stretch – 30 sec ✅ Butterfly Stretch – 30 sec

🗓️ Tuesday (1515 kcal, 110g protein, 155g carbs, 45g fat)

🍳 Breakfast (350 kcal, 22g protein, 40g carbs, 8g fat)

3 scrambled egg whites + 1 whole egg

½ cup oats

🥜 Snack (200 kcal, 6g protein, 25g carbs, 10g fat)

15 peanuts

🍗 Lunch (450 kcal, 40g protein, 50g carbs, 10g fat)

120g lean turkey

½ cup quinoa

1 cup spinach

🥤 Snack (180 kcal, 30g protein, 5g carbs, 2g fat)

1 protein shake

🥗 Dinner (335 kcal, 30g protein, 35g carbs, 12g fat)

120g grilled chicken

1 cup sweet potato

🤸‍♀️ Before Workout (Dynamic Stretches - 5 min)

✅ Arm Circles – 10 forward & 10 backward ✅ Shoulder Rolls – 10 reps ✅ Wrist Rotations – 10 per hand ✅ Jump Rope or Jumping Jacks – 1 min

Exercise: Arms & Upper Body

Push-ups – 3x10

Tricep Dips – 3x12

Dumbbell Shoulder Press – 3x12

Bicep Curls – 3x12

Lateral Raises – 3x12

Russian Twists (15 reps per side) x 3

Plank Hold (45 sec) x 3

🧘‍♀️ After Workout (Cool-Down & Deep Stretching - 5 min)

✅ Cross-Body Shoulder Stretch – 30 sec per arm ✅ Triceps Stretch – 30 sec per arm ✅ Wrist Flexor Stretch – 30 sec per hand ✅ Chest Stretch – 30 sec

🗓️ Wednesday (Abs & Waist Slimming)

🥑 Breakfast (350 kcal)

3 scrambled egg whites + 1 whole egg

½ cup oats

1 tbsp honey

🍌 Snack (200 kcal)

1 banana

10 peanuts

🍗 Lunch (450 kcal)

120g grilled fish (tilapia or cod)

½ cup mashed potatoes

1 cup asparagus

🥤 Snack (180 kcal)

1 protein shake

🥗 Dinner (335 kcal)

120g lean turkey

1 cup steamed carrots & green beans

🤸‍♀️ Before Workout (Dynamic Stretches - 5 min)

✅ Torso Twists – 10 reps ✅ Side Bends – 10 per side ✅ Cat-Cow Stretch – 10 reps ✅ Jump Rope or Jumping Jacks – 1 min

Workout : Abs & Waist + full body toning

Plank – 3x30 sec

Bicycle Crunches – 3x15

Russian Twists – 3x20

Leg Raises – 3x12

Kettlebell Swings (12 reps) x 3

Dumbbell Rows (10 reps per side) x 3

Bulgarian Split Squats (10 reps per leg) x 3

Dead bug core exercise 3x12 HIIT: 20 min (Example: 30 sec sprint, 1 min rest x 10 rounds)

🧘‍♀️ After Workout (Cool-Down & Deep Stretching - 5 min)

✅ Cat-Cow Stretch – 30 sec ✅ Cobra Stretch – 30 sec ✅ Seated Side Stretch – 30 sec per side ✅ Lower Back Stretch (Hug Knees to Chest) – 30 sec

🗓️ Thursday (Booty & Legs - Glute Isolation)

🍳 Breakfast (350 kcal)

2 boiled eggs

1 slice whole wheat toast

1 tbsp peanut butter

🥜 Snack (200 kcal)

1 small handful of cashews

🍗 Lunch (450 kcal)

120g chicken breast

½ cup white rice

1 cup broccoli

🥒 Snack (180 kcal)

100g Greek yogurt

1 tbsp chia seeds

🍽️ Dinner (335 kcal)

120g grilled salmon OR lean beef

1 cup roasted zucchini

🤸‍♀️ Before Workout (Dynamic Stretches - 5 min)

✅ High Knees – 30 sec ✅ Bodyweight Squats – 10 reps ✅ Leg Swings – 10 per leg ✅ Walking Lunges – 10 per leg

Workout: Booty & Legs (Glute Focused)

Step-Ups – 3x12 per leg

Glute Kickbacks – 3x15

Goblet Squats – 3x12

Side-Lying Leg Raises – 3x15

Sumo Deadlifts (10 reps)

Glute Bridges (12 reps)

Seated Abduction Machine (15 reps)

Hamstring Curls (12 reps)

🧘‍♀️ After Workout (Cool-Down & Deep Stretching - 5 min)

✅ Hip Flexor Stretch – 30 sec per leg ✅ Seated Glute Stretch – 30 sec per leg ✅ Hamstring Stretch – 30 sec ✅ Standing Calf Stretch – 30 sec per leg

🗓️ Friday (Full Body HIIT & Fat Burning)

🥑 Breakfast (350 kcal)

3 scrambled eggs

1 slice whole wheat toast

½ avocado

🍏 Snack (200 kcal)

1 apple

1 tbsp peanut butter

🍗 Lunch (450 kcal)

120g lean turkey

½ cup quinoa

1 cup roasted cauliflower

🥤 Snack (180 kcal)

1 protein shake

🥘 Dinner (335 kcal)

120g grilled fish (tilapia or cod)

1 cup sweet potato fries (baked, not fried!)

🤸‍♀️ Before Workout (Dynamic Stretches - 5 min)

✅ Jump Rope or Jumping Jacks – 1 min ✅ Arm Circles – 10 reps ✅ Hip Circles – 10 reps ✅ Leg Swings – 10 per leg

Exercise: Full Body HIIT (Fat Burning & Toning)

Burpees – 3x12

Jump Squats – 3x12

Mountain Climbers – 3x15

Jump Rope – 2 min

🔥 Cardio: Stair Climber or Jump Rope (15 min)

🧘‍♀️ After Workout (Cool-Down & Deep Stretching - 5 min)

✅ Standing Quad Stretch – 30 sec per leg ✅ Chest Stretch – 30 sec ✅ Side Stretch – 30 sec per side ✅ Hamstring Stretch – 30 sec

🔹 Saturday Meal Plan (Running Day & Coffee Treat)

🍳 Breakfast (350 kcal)

2 boiled eggs

1 slice whole wheat toast

½ avocado

Coffee + almond milk (50 kcal treat included!)

🍏 Snack (200 kcal)

1 banana

10 peanuts

🍗 Lunch (450 kcal)

120g grilled chicken

½ cup quinoa

1 cup spinach

🥤 Snack (180 kcal)

1 protein shake

🥗 Dinner (335 kcal)

120g grilled salmon OR lean beef

1 cup roasted zucchini

🤸‍♀️ Before Workout (Dynamic Stretches - 5 min)

✅ Ankle Circles – 10 per foot ✅ High Knees – 30 sec ✅ Leg Swings – 10 per leg ✅ Lunges with Torso Twist – 10 reps

💥 Exercise: Running

30 min steady-pace run OR 20 min HIIT (Sprint 30 sec, walk 1 min)

Dumbbell Shoulder Press (10 reps) x 3

Bicep Curls (12 reps) x 3

Triceps Dips (10 reps) x 3

Russian Twists (15 reps per side) x 3

Plank Hold (45 sec)x 3

🧘‍♀️ After Workout (Cool-Down & Deep Stretching - 5 min)

✅ Standing Hamstring Stretch – 30 sec ✅ Hip Flexor Stretch – 30 sec per leg ✅ Calf Stretch – 30 sec per leg ✅ Butterfly Stretch – 30 sec

🔹 Sunday Meal Plan (Swimming Day & Coffee & Treat)

🥑 Breakfast (350 kcal)

3 scrambled egg whites + 1 whole egg

½ cup oats

Coffee + almond milk (50 kcal treat included!)

🥜 Snack (180 kcal)

15 peanuts

🥗 Lunch (440 kcal) (slightly reduced from 450 kcal to fit dark chocolate)

120g grilled turkey

⅓ cup white rice (instead of ½ cup)

1 cup broccoli

🍎 Snack (180 kcal)

1 Greek yogurt + chia seeds

🍫 Treat (100 kcal)

20g dark chocolate (85% cocoa)

🍽️ Dinner (265 kcal) (slightly reduced to fit dark chocolate)

120g grilled chicken

1 cup roasted zucchini

🤸‍♀️ Before Workout (Dynamic Stretches - 5 min)

✅ Arm Circles – 10 reps ✅ Neck Rotations – 5 per side ✅ Hip Circles – 10 reps ✅ Leg Swings – 10 per leg

💦 Exercise: Swimming

10 min freestyle

10 min backstroke

10 min breaststroke

🧘‍♀️ After Workout (Cool-Down & Deep Stretching - 5 min)

✅ Shoulder Stretch – 30 sec per arm ✅ Lat Stretch – 30 sec per arm ✅ Seated Glute Stretch – 30 sec per leg ✅ Neck Stretch – 30 sec per side

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