Your numbers

Used to set your calorie and macro targets.

Food rules

• Eat about 500 calories under maintenance. If weight stalls for 2 weeks, trim rice or oil a little.
• Protein at every meal: fish, chicken, eggs, paneer, dal, doi, chana.
• One small bowl of rice or 2 roti per meal. Mustard oil is fine, 2–3 teaspoons per dish.
• Telebhaja, mishti, rolls, biryani and sugary drinks: one treat meal a week.
• Optional 16:8 eating window (10 am–6 pm) if it helps you eat less.

Supplements

• Whey protein: 1 scoop a day, only to fill your protein gap. Pick a lab-tested brand.
• Creatine monohydrate: 3–5 g daily, any time. Drink plenty of water.
• Fish oil 1–2 g a day, optional. Vitamin D3 only if your test shows you're low.
• Avoid fat burners, mass-gainer tablets, steroids and anything promising quick muscle.

Training

• Mon and Thu: Push. Tue and Fri: Pull. Wed and Sat: Legs and core. Sun: rest.
• Warm up 5–10 min, then 3–4 sets of 8–12 reps, 60–90 s rest, then 10–15 min cardio.
• Light weights for two weeks. Then when you hit 12 reps on every set, add 2.5 kg next time.
• Soreness is normal. Sharp pain means stop.

Skin and hair

• Sleep 7–8 hours, enough water, fruit and vegetables every day.
• Sunscreen SPF 30+ daily, a simple face wash and moisturiser.
• For hair fall, see a dermatologist rather than buying tablets.

Account

After the wedding

Keep training 3–5 days a week and eat at maintenance. Muscle never turns into fat.