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βπκ€Λ mourning routineΛκ€πβ
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. During September October March
| Time | Work |
|---|---|
| 6:30 | Drink water.make the bed . Open window |
| 6:35 | Wash face. Brush teeth |
| 6:45 | Praying. Reading Quran. Dhikr |
| 6:55 | Make breakfast |
| 7:15 | Skin and hair care |
| 7:25 | getting dressed |
| 7:40 | Start the day β |
| 7:55 | Write to do list |
Ψ§Ω
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βπκ€Λ night routineΛκ€πβ
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| Time | Work |
|---|---|
| 22:00 | Brush teeth |
| 22:05 | Praying+ Quran |
| 22:15 | Skin care |
| 22:20 | Journaling |
| 22:25 | Make bed, alarm.. |
| 22:30 | Sleep |
<aside> <img src="/icons/alarm_gray.svg" alt="/icons/alarm_gray.svg" width="40px" /> ~Β°β **EVENING ROUTINE β .**πΛβ
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After school»»..
| Time | Work |
|---|---|
| 16:15> 16:25 | Change clothes and arange it |
| 16:25>16:45 | Praying+dhikr |
| 16:45>17:00 | Make dinner |
| 17:00>17:15 | Eat π³ |
| DAY | WORKOUTS |
|---|---|
| One :01 | |
| Two :02 | |
| Three**:03** | |
| Four:04 | |
| Five :05 | |
| Six :06 | Full body+cardio +ABS1h |
| Seven :07 | Full body workout+cardio+ABS1h |
| The meals and time | Protein | Water | Calories | 30% of my food 510_540kcal | 70 % of my food 1190_1260 kcal | | --- | --- | --- | --- | --- | --- | | All the day | 70-130g | 3-3.5l | 1400-1900kcal | Bread π | vegetables | | Breakfast 7:00 | 20-30g | 1l | 400-550 kcal | too much salt | fruits | | Lunch 12:15 | 25-45g | 0.5l | 500-650 kcal | | whole grains | | Dinner 17:30 | 25-50 g | 0.5l | 500-650kcal | refined grains | meat, eggs and fish , protein powder | | Last of the day | | 1l | | processed foods | olive oil |