All gym sessions at 8:30–9 PM — timed after office hours.
Click any day to see the full plan
MON
Full Body A
9 PM · 45 min
TUE
LISS Cardio
8:30 PM · 30 min
WED
Full Body B
9 PM · 45 min
THU
Active Rest
Light stretch
FRI
Full Body A
9 PM · 45 min
SAT
LISS Cardio
After 4 PM · 35 min
SUN
Rest + Prep
Meal prep day
Wrist pain protocol: All push-up variations replaced. Every chest exercise uses a machine or neutral-grip dumbbell position. Core uses forearm plank and bird-dog. Never train through joint pain.
Workout A — Full Body Strength (Mon & Fri)
Workout B — Metabolic Circuit (Wed)
Cardio — LISS Zone 2 (Tue & Sat)
Treadmill Incline Walk
Low-Intensity Steady State (LISS) is the most effective fat-burning cardio for pre-diabetics. Staying in Zone 2 heart rate (where you can talk in a sentence but can't sing) burns fat directly and improves insulin sensitivity without spiking stress hormones.
4.5–5.5km/hSpeed range
3–6%gradeIncline (progress up)
30–40minDuration
Zone 2talk testIntensity guide
Warm-Up (All Gym Days) — 8–10 min
Treadmill
5 min at 4.5 km/h, no incline
5 min at 4.5 km/h, no incline
Arm Circles
10 forward + 10 back each arm
10 forward + 10 back each arm
Leg Swings
10 per leg, front-to-back
10 per leg, front-to-back
Hip Circles
10 per direction
10 per direction
Cat-Cow Stretch
8 reps slow, on all fours
8 reps slow, on all fours
Shoulder Rolls
10 forward + 10 back
10 forward + 10 back
Cool-Down (All Gym Days) — 5 min
5 min slow treadmill walk (3.5 km/h) → Child's Pose (30 sec) → Hamstring stretch each leg (20 sec) → Hip flexor stretch each side (20 sec) → Chest doorframe stretch (20 sec)
Progression Guide
The 5% Rule — Weeks 1–4
Add 1 rep per set each week, not more weight. Once you reach 15 reps comfortably, then increase weight by 1–2 kg.
Cardio Progression — Incline Not Speed
Increase incline from 3.0 → 5.0 → 6.0 over 4 weeks while keeping the same walking speed. This is safer on joints and more effective for fat loss.
Week 5+: Add a 3rd Set
Once the habit is locked in, upgrade from 2 sets to 3 sets on all exercises. Same rest time (60–90 sec).
Track Waist, Not Just Weight
Measure waist at navel every 2 weeks. Belly fat (visceral fat) is first to go with LISS cardio + diet. More meaningful than scale number.
No salmon in this plan — replaced with canned tuna, sardines, eggs, tofu, and chicken which are equally effective and significantly more budget-friendly in Perth.
Lentil rotation — Rajma, chana, black beans, thakali dal, moong, red lentils. Rotate weekly so you're never eating the same dal twice in a row.
Protein Alternatives — Salmon Replacements
~$2per tinCanned tuna (springwater) · 95g = 24g protein
~$2per tinSardines (in tomato) · similar to salmon omega-3 profile
~$0.50eachEggs · 1 egg = 6g protein · most versatile
~$4per 500gFirm tofu · great plant protein · batch bake
~$8per kgChicken thighs · cheapest cut · flavourful
Weekly Dal / Lentil Rotation Schedule
| Week | Dal Type | Notes | GI |
|---|---|---|---|
| Week 1 | Moong dal (tarka) | Lightest, easiest to digest — great for beginners | Low |
| Week 2 | Chana dal | Higher fibre, slower digesting — excellent for blood sugar | Low |
| Week 3 | Thakali / red lentil | Thin broth style. Traditional Nepali — quick to cook | Medium |
| Week 4 | Rajma (kidney beans) | Highest protein of all — more filling, soak overnight | Low |
| Week 5 | Black beans | High fibre, anthocyanins — anti-inflammatory. Use canned. | Low |
| Week 6+ | Chana (chickpeas) or cycle back | Versatile — curry, stir-fry or cold salad form | Low |
Standard Portion Sizes — Reference Guide
¾ cupcooked (~180ml)Dal / lentils / beans
½ cupcooked (~90–100g)Brown rice or quinoa
100–120gcooked weightChicken / tofu / tuna
2–3whole eggsEgg protein source
1–1.5 cupcookedVegetables/tarkari
¼ avocadoor 15 almondsHealthy fat serving
Fist rule for carbs: your fist = one serving of cooked rice or quinoa. Plate should be: ¼ protein, ¼ carb, ½ vegetables.
Foods to Avoid
✕
White rice (large portions) — spikes blood sugar fast. Half cup max if using at all.
✕
Sel Roti & white bread — refined flour, rapid glucose spike.
✕
Fruit juice & sodas — liquid sugar bypasses satiety. Eat whole fruit instead.
✕
Mango & banana daily — high GI. Occasional is fine; choose berries more often.
✕
Sweetened yogurt — get plain Greek yogurt instead.
✕
Chai with sugar & full milk — hidden calories. Use oat milk + monk fruit if needed.
2.5–3L
Water daily target
8h
Sleep target (11 PM–8 AM)
10 min
Post-dinner glucose walk (daily)
Weekday Routine (Mon–Fri · Work 12–8 PM)
8–9 AM
Wake up + 500ml water
No rush. Hydrate immediately. Light movement.
11 AM–12 PM
Meal 1 (Break fast)
High protein + fats. Never start with pure carbs. Use prepped food.
12–8 PM
Work
Keep water bottle on desk. Sip consistently. No snacking needed with IF.
6–7 PM
Meal 2 + Metformin 500mg
Complex carbs + protein. Always take Metformin with food to avoid GI upset.
7–7:15 PM
Post-dinner glucose walk
10–15 min gentle walk. Soaks up blood sugar from Meal 2. Do this even on rest days.
8:30–9 PM
Gym session (Mon/Wed/Fri/Tue)
Partner drop-off timed. Warm-up + workout + cool-down. ~45 min total.
10:30–11 PM
Wind down
Avoid screens 30 min before sleep. Muscle repair happens during sleep.
11 PM–8 AM
Sleep — 8+ hours
Non-negotiable. Sleep resets insulin sensitivity and repairs muscles.
Weekend Routine
Saturday (Work 8 AM–4 PM)
7:30 AM
Early Meal 1 before work
Eat before leaving. Prepped food only — quick.
8 AM–4 PM
Work
Water bottle essential. 8-hour shift.
6–7 PM
Meal 2 + Metformin
Reheat prepped food. Post-dinner glucose walk.
After 4 PM
LISS Cardio — 35–40 min
More flexible timing than weekdays. Incline walk.
Sunday (Day Off)
Late morning
Meal 1 (relaxed timing)
IF window still applies — break fast around 11–12.
Afternoon
Meal Prep (2–3 hours)
Cook all 4 base components. Portion, label, fridge/freeze.
6–7 PM
Meal 2 + Metformin
Enjoy freshly cooked food tonight.
Evening
Rest + Recover
Light stretching optional. Recharge for the week ahead.
Hydration Targets
Morning (wake–12 PM)
~1L
Work (12–6 PM)
~1.2L
Evening (6 PM–sleep)
~0.5L
73→67kg
Already achieved in 5 months
−4 kg
Remaining to target (63–64 kg)
92 cm
Waist — measure every 2 weeks
Medical Reminder: Share this plan with your GP and endocrinologist. Metformin course ends June 2026 — get a fasting glucose check around that time. If you feel dizzy or shaky during a workout, stop immediately and have a small piece of fruit.
Non-Negotiable Rules — Weeks 1–4
Consistency over intensity
3 gym sessions + 2 cardio sessions every week, done consistently, beats any single "big" workout. Habit formation is the goal in Phase 1, not performance.
Post-dinner glucose walk — every single day
10–15 min gentle walk after Meal 2, even on rest days. Reduces post-meal blood sugar spikes more effectively than an hour of morning cardio. Non-negotiable given pre-diabetic status.
2.5–3 litres of water daily
Metformin + exercise both increase fluid requirements. Keep a water bottle at your work desk. Dehydration mimics fatigue and hunger — most people mistake thirst for hunger.
Protect sleep — 8 hours
Late-night gym sessions mean discipline in winding down. Sleep is when insulin sensitivity resets and muscles rebuild. Poor sleep directly worsens blood sugar control.
Always choose machine/forearm over wrist-loaded exercises
If any exercise causes wrist discomfort, immediately switch to the machine equivalent or forearm-supported version. Never train through joint pain — it causes long-term setbacks.
Sunday prep is part of the fitness plan
Meal prep is not optional admin — it's what makes the diet sustainable for a busy trainer. Without prepped food, weeknight decisions get poor and the diet slips. Treat it like a workout.
Hypoglycemia warning signs
Dizziness, sudden weakness, shakiness, unusual sweating mid-workout = stop immediately. Sit down, have a small piece of fruit (not juice). Tell your gym buddy/partner. Don't push through.
Progress Markers — Track These, Not Just Weight
📏
Waist measurement
At navel, every 2 weeks. Start: 92 cm. Visceral fat drops first with LISS.
⚖️
Body weight
Weekly, same time (morning, post-toilet). Target: 63–64 kg. Don't check daily.
🩸
Fasting glucose
Ask GP to check every 6–8 weeks. The real measure of metabolic progress.