PMA Long Course 159 · AS&RC Peshawar

PMA Preparation Tracker

Roz ke task, time tracker, wazan aur diet plan — ek hi jagah. Prep 20 October 2026 se shuru hai; ISSB tests January–March 2027 me hain.

Day 1

Prep ka din (20 Oct se)

0 din

Streak — lagatar mukammal din

0 min

Aaj ki parhai / practice

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ISSB window (Jan 2027) tak din

Aaj ke Task

Timer kisi task se link karo ya azaad chalao

00:00:00

Koi task select nahi

Total aaj0 min

PMA physical ke liye fit rehna zaroori hai — wazan roz subah khaali pait note karo

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Maujooda wazan

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Pehle din se tabdeeli

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BMI (qad ke mutabiq)

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Target tak baqi

~1,450–1,600 kcal / din · desi khana · training ke liye protein pura

Din ka total (taqreeban)

Cheeni aur meetha band — chai baghair cheeni ya sirf 1 chamach; cold drink aur juice bilkul nahi.
Roti naapi hui — har khane me 1 medium roti (ya 6–8 chamach chawal). Zyada bhookh ho to pehle salad.
Protein har khane me — anday, daal, channay, chicken ya dahi. Yehi muscle bachata hai aur bhookh kam karta hai.
Tala hua haftay me 1 dafa — pakoray, samosay, paratha daily routine se bahar.
Raat ka khana 8 baje tak — sone se 2 ghante pehle kuch na khao.
Neend 7–8 ghante — kam neend se bhookh barhti hai aur run ki performance girti hai.
Haftay me 0.5–1 kg se zyada tez wazan kam karna physical test me kamzori la sakta hai — sust magar mustaqil raho.

Har din ke mukammal task aur parhai ka time

Apply se ISSB tak ke marahal