Morning (fasted or light breakfast): Only eat when hungry then the body will be your guide!

1. Third Eye Breathing (3–5 min) → oxygen loading.
    
2. Full-Body Muscle Tension Flow (8–10 min)
    
   • Tense → hold 5–10 sec → release → repeat through major muscle groups (arms, chest, core, legs).
      
   • With or without weighted vest/dumbbells.
      

1. Finisher (2–5 min)
    
   • Horse stance + breathing OR isometric push/pull (pushing against wall, pulling band).
      

Evening (optional):

• Light walking/stretching OR a second 10 min round of tension with breathwork.
   

• Mon / Wed / Fri → Max Tension Days
   
  • Push for harder contractions, longer holds, add weight.
     
  • Burns ~100–125 kcal in 10 min.
     
• Tue / Thu → Flow & Flexibility
   
  • Lighter tension with breathing sequences, mobility.
     
  • Focus on recovery + fat oxidation.
     
• Sat → Combo Day
   
  • Mix max tension + flow + breathwork.
     
• Sun → Restorative
   
  • Walk, meditate, deep breathing (reset stress hormones).

🎯 Goal: Small calorie deficit (300–500 kcal/day) while keeping protein high to protect muscle.

Meal Timing (example 12–14 hr eating window):

• Breakfast: Skip or keep light (tea, coffee, or water + fruit).
   
• First Meal (midday):
   
  • Protein (chicken/fish/eggs/beans) + vegetables + small carbs (rice, oats, potatoes).
     
• Snack (afternoon):
   
  • Greek yogurt, nuts, fruit.
     
• Dinner (evening):
   
  • Protein + vegetables + healthy fat (avocado, olive oil).
     
• After Dinner: Only water or tea.
   

• Hydration: 2–3 liters water/day.
   
• Steps: Aim for 8–10k steps/day.
   
• Sleep: 7–8 hrs.
   
• Stress reset: 5 min deep breathing before bed.
   

• Week 1–2: Feel lighter, better sleep, stronger contractions.
   
• Week 3–4: Noticeable fat loss around waist, sharper muscle lines.
   
• Month 2–3: Visible definition (statue-like), if nutrition stays consistent.

 👉 This plan burns fat while preserving Yogkungfu muscle density → giving that carved, lean, warrior look. 

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