Pakistan Defence

It would be great if you could do this. Thanks

Do you do already training? Whats your time you can use weekly?

No i actually work long hours so hardly find time for training except two days when i am off from work so right now no training or exercise ..i only walk one hour daily when go to work. My job is also nigh shift as i am manager at care centre

hm. I will make a shot TP for you tomorrow. You have acess to Training Equipment?

I dont have tranining equipment at home but may join Gym if needed for two days when off from work but i will appreciate if your plan is more about diet and exercise which can be done without equipment in free time