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MBBS_Model_Goal_Plan

The document outlines a comprehensive master plan for achieving success in MBBS, fitness, and skin clarity through a structured daily routine, skincare regimen, muscle gain diet, and sleep optimization. It includes specific activities, timings, and purposes for each part of the day, as well as detailed skincare products and dietary plans with calorie counts. Additionally, it provides tips for hormonal balance and sleep cycle optimization to support overall health and academic performance.

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8 views5 pages

MBBS_Model_Goal_Plan

The document outlines a comprehensive master plan for achieving success in MBBS, fitness, and skin clarity through a structured daily routine, skincare regimen, muscle gain diet, and sleep optimization. It includes specific activities, timings, and purposes for each part of the day, as well as detailed skincare products and dietary plans with calorie counts. Additionally, it provides tips for hormonal balance and sleep cycle optimization to support overall health and academic performance.

Uploaded by

zhzbzhbszbb
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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MBBS Success, Fitness & Skin Clarity

Master Plan
1. Daily Routine & Time Table
Time Activity Purpose

5:30 am Wake up, hydrate (warm Detox, digestion, skin clarity


water + lemon)

6:00 am Workout (home/gym – Muscle gain, metabolism


strength + HIIT)

7:00 am Post-workout meal + Recovery + start skin


Skincare routine

8:00 am Revision of yesterday’s Academic excellence


topics

9:00 am–5:00 pm College + meals/snacks in Core learning hours


breaks

5:30 pm Walk/stretch + light Refresh + digestion


fruit/snack

6:00 pm Study (new topics) Academic excellence

8:00 pm Dinner + light family time Nutrition + emotional well-


being

9:00 pm Skincare + journaling Self-care + goal focus

10:00 pm Sleep Recovery, muscle growth,


skin repair
Next Sections (To be continued):
- Detailed Skincare Routine with ingredients and effectiveness

- Full Day Anti-Inflammatory High-Calorie Meal Plan with ingredients and calories

- Muscle-Gain Workout Plan for Ectomorphs

- Study Plan for Distinction in MBBS

- Income Sources During MBBS


2. Skincare Routine: Ingredients, Quantities & Effectiveness
Step Product/Ingredients Usage & Quantity Effectiveness

Cleanser (AM/PM) Salicylic acid face Pea-sized amount, Unclogs pores,


wash (e.g. 2x/day reduces acne
Minimalist 2%)

Toner (optional) Rose water / Witch Apply with cotton Soothes skin, anti-
hazel pad inflammatory

Moisturizer Non-comedogenic Pea-sized amount Hydration, skin


gel (e.g. Neutrogena barrier repair
Hydro Boost)

Sunscreen SPF 50+ (e.g. La 2-finger rule Prevents PIH, sun


Shield, minimalist amount damage
SPF)

Night Treatment Niacinamide 10% or 2-3 drops or pea- Fades scars, reduces
Azelaic Acid 10% sized inflammation

Weekly Mask Multani Mitti + 1 tbsp each, mix & Oil control, soothing
Rosewater + apply 15 mins
Sandalwood

Weekly Tool Derma roller (0.5 1x/week on clean Scar fading, boosts
mm) skin collagen

Ice Massage Ice cubes (green tea Wrap in cloth, apply Reduces swelling,
or plain) 2 mins tightens skin
3. Muscle Gain + Anti-Inflammatory Diet Plan
Meal Ingredients Quantity Calories

Pre-Workout Banana + Raisins + 1 banana + 10g 150 kcal


Black Coffee raisins + 1 cup

Post-Workout Oats + Egg whites + 50g oats + 4 eggs + 1 550 kcal


Almond butter + tbsp almond butter
Turmeric + Chia + pinch turmeric + 1
tsp chia

Breakfast Moong chilla + 2 chilla + chutney + 400 kcal


Chutney + Papaya 100g papaya

Mid-Morning Soaked almonds + 7 almonds + 200ml 150 kcal


Coconut water

Lunch Rice + Rajma + Ghee 1.5 cups rice + 1 cup 700 kcal
+ Salad + Curd rajma + 1 tsp ghee +
salad + 100g curd

Evening Snack Boiled eggs + Sweet 2 eggs + 100g sweet 300 kcal
potato potato

Dinner Quinoa + Sautéed 1 cup quinoa + 1 cup 600 kcal


Veg + Paneer veg + 100g paneer

Bedtime Ashwagandha + 1 tsp each in 200ml 200 kcal


Shatavari in almond milk
milk
4. Sleep Cycle Optimization & Hormonal Balance

Sleep Cycle Tips

A good sleep routine is essential for muscle growth, skin repair, memory consolidation, and
hormonal balance.
- Sleep Time: 10:00 PM – 5:30 AM (7.5 hours)
- Avoid screens 1 hour before bed (blue light reduces melatonin).
- Use dim lighting and a cool, quiet room.
- Try journaling or reading before bed to relax the mind.
- No caffeine after 4 PM.
- Keep a consistent sleep-wake schedule even on weekends.

Hormonal Balance: Natural Ingredients & Lifestyle Tips


Ingredient/Practice Dosage/Use Effect on Hormones

Ashwagandha 1 tsp powder in warm milk Reduces cortisol, boosts


at night testosterone

Shatavari 1 tsp powder with milk or Balances estrogen, supports


water skin health

Zinc (from seeds or 10–15 mg/day Improves acne, supports


supplement) testosterone

Pumpkin seeds 1 tbsp daily Rich in zinc and magnesium

Magnesium (leafy greens, Daily in diet or 200 mg Improves sleep and reduces
seeds) supplement anxiety

Omega-3 1–2 tbsp daily Anti-inflammatory,


(flaxseeds/chia/walnuts) supports hormones

Sunlight exposure 15–20 min daily Boosts vitamin D, mood


regulation

Regular exercise 30–45 mins/day Regulates insulin, boosts


growth hormone

Deep breathing/meditation 5–10 mins before bed Lowers stress hormones

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