Thursday 24 Sep
Walk after ML lab, then stop.
10–15 minutes right after the lab at 16:00. That is the whole assignment.
Still do: nothing else is required today.
How to do the walk
- Leave as soon as ML lab ends. Do not sit down first.
- Walk 10–15 minutes. Home, or one campus loop. Then stop.
- Pace you can talk at. This is not a workout to suffer through.
- Walking between buildings earlier does not count as this walk.
- Do not add a second walk later to make up for anything.
Full walking and cycling rules are on Eat & sleep.
This fortnight
One new focus a day
Earlier habits stay. A missed focus repeats tomorrow and does not add the next one. The table is the ramp if nothing is missed.
| When | Focus | Still do |
|---|---|---|
| Thu 24 Sep | Walk 10–15 min after ML lab, then stop | — |
| Fri 25 | Meals: sit-down breakfast or 2 bananas, a real lunch, one-plate dinner | Walk |
| Sat 26 | Lights out ~01:00, wake ~9:00 | Walk, meals |
| Sun 27 | 6-min mobility. 15–20 min only if the day already went well | Walk, meals, lights out |
| Mon 28 | At most 3 tasks for tomorrow, then stop | Everything above |
| Tue 29 | Eggs if you sit for breakfast. Paneer when the board has it | Everything above |
| Wed 30 Sep | Hold. Same six. No new session | Walk, meals, lights out, mobility, 3 tasks, eggs or paneer |
| Thu 1 – Tue 6 Oct | Strength on-ramp: Thu 1 = Workout A, Sat 3 = Workout B. Two sets, easiest rung, about 30 min | The six. Walk on the other days |
| Wed 7 Oct | Easy cycle 20–25 min instead of the walk, only if all six have landed | The other five. A miss pushes the cycle to the next Wednesday |
| Thu 8 – Mon 12 Oct | On-ramp: Thu 8 = A, Sat 10 = B | The six |
| From Tue 13 Oct | Full plan: strength Tue, Thu, Sat. A-B-A one week, B-A-B the next. About 45 min | Easy cycle on Wednesdays. Walk Mon and Fri. Sunday rest |
Not yet. Football, tennis, and the room circuit stay off until you say otherwise. Sunday becomes a sport day after 4 straight weeks of 3 strength sessions.
Mess today
Thursday plate
Breakfast
Medu wada and sambar, or 2 bananas if you are late.
Lunch
Rice, dal maharaja, millet roti, curd.
Dinner
Palak dal, chhole, and lemon rice. Skip the puri pile, custard, and halwa.
Tea or coffee only after lunch. Skip the fried or chaat snack. One dinner plate: dal, one carb, no second serving.
Tonight
Lights out 23:15
Wake 7:15. Thursday night is before an 8:00 class. About 7 hours. Lights-out becomes a daily focus on Saturday; the target is already this.