Your 24 hours
- Sleep
- Gym
- Meals
Veg meals: paneer, curd, dal and sprouts carry the protein. No egg, chicken or soya.
These are meal times and example meals. For exact PG portions, calories and protein, use the Diet tab.
Rules for every plan
- CaloriesEat about 300–500 kcal/day below maintenance. This drives fat loss more than anything done in the gym.
- ProteinAbout 65–70 g a day, spread over 3–4 meals. Include a protein source in every meal. It keeps you full, protects muscle while losing fat, and helps you recover from training.
- ProteinAbout 1.6 g per kg of body weight daily (around 120 g at 75 kg), spread over 3–4 meals. Include a protein source in every meal. It keeps you full, protects muscle while losing fat, and helps you recover from training.
- Protein sourcesEggs, chicken, roasted chana, sprouts, dal, toned milk and soya chunks. Aim for at least two of these every day.
- Veg proteinPaneer, curd or Greek yogurt, dal, rajma, chole, sprouts, besan, milk and buttermilk. Aim for at least two of these every day.
- Cook onceMake one common base (dal, sabzi, rice or roti) and add your protein side: eggs or chickenpaneer or curd.
- PortionsFill half the plate with vegetables, a quarter with protein, a quarter with rice or roti.
- WaterAround 3 litres a day, more on gym days. Keep a bottle at your desk.
- Steps8,000–10,000 a day. On long work days, take calls while walking.
- Desk breaksStand up once an hour for a minute. Do 5 chin tucks and 5 shoulder-blade squeezes.
- Sleep7–8 hours. Short sleep raises hunger and makes fat loss harder.
- Cut firstSugary drinks, fried snacks, and late-night ordering. These usually make the biggest difference.
- TrackWeigh yourself once a week, same day and time, after waking up. Aim for about 0.50.3–0.4 kg a week. Measure your waist every 2 weeks.
Workouts by day
How to lift for fat loss
Won't bulk
In a calorie deficit, weights protect your existing muscle so the weight you lose is mostly fat.
Main lifts
3 sets of 10–15 reps, 60–90 sec rest. Pick a weight where the last 2–3 reps are hard but form stays clean.
Circuit
Lighter weights, 15–20 reps, 20–30 sec rest. Keeps heart rate up. Adds roughly 50–100 kcal per session, so it helps but doesn't replace the diet.
Don't go too light
If every set feels easy, muscles get no challenge and you can lose muscle along with fat.
Lower back arch
Sitting all day tightens the hip flexors, and weak glutes and abs let the pelvis tip forward. The fix is already in the plan: hip thrusts, bridges, dead bugs and the hip flexor stretch. Tuck your tailbone and keep ribs down on each one. On Thursday and Sunday, do the 2-minute version: hip flexor stretch, glute bridge, dead bug. Back pain? See a physio.
Progress
Add a little weight or a few reps every 1–2 weeks. Never max out.
Belly and love handles
They're usually the last places fat leaves, along with the hips. Crunches and side bends won't burn fat there directly. The calorie deficit removes fat everywhere; core and glute work firm up what's underneath.
First 2 weeks
Skip short-rest circuits or keep them easy. Longer rests help if you feel nauseous.
Every muscle, every week
| Muscle group | Exercises |
|---|---|
| Thighs (front) | 45° leg press, hack squat, leg extension, lunges |
| Hamstrings | Romanian deadlift, lying leg curl |
| Glutes | Hip thrust, Romanian deadlift, lunges, leg press, hack squat, glute bridge |
| Calves | Calf raise machine (3 times a week) |
| Chest | Machine chest press, pec deck, assisted dips |
| Back | Assisted pull-up, lat pulldown, seated cable row |
| Shoulders | Machine shoulder press, reverse pec deck (rear shoulders and posture), plus support from all presses and rows |
| Arms | Biceps curl, triceps pushdown, assisted dips; rows and presses also work them |
| Core | Plank, side plank, cable wood chop, Pallof press, dead bug, bird dog |
| Posture and mobility | Lower back arch: hip flexor stretch, glute bridge, dead bug. Upper back: open book, wall angels, reverse pec deck. Ankles: knee-to-wall stretch |
Your diet: non-veg
Built around normal PG food plus cheap protein add-ons. No curd or buttermilk. Chicken on 4 days a week, eggs every day.
75 → 65 kg
Height 5'6". About 0.5 kg a week, ~20 weeks. 62–65 kg is a healthy goal; don't push much lower.
≈2,100 kcal
A day. Not losing in 2 weeks? Drop one chapati at dinner.
≈120 g
Protein a day, mostly from eggs and chicken. Drop to ~105 g near 65 kg.
₹90–130
Extra a day on top of PG food (≈₹3,000–3,500 a month).
A typical day
| Meal | What to eat | kcal · protein |
|---|---|---|
| Breakfast (PG) | 3 idli or 2 plain dosa with sambar (skip vada) + 3 boiled eggs | ≈520 · 27 g |
| Before or after gym | 1 banana + 1 glass (200 ml) toned milk | ≈220 · 7 g |
| Lunch (PG) | 1 cup rice or 2 chapati + dal/sambar + sabzi + 150 g chicken (curry or grilled). No-chicken days: 3 boiled eggs instead | ≈730 · 50 g |
| Evening snack | 40 g roasted chana + black coffee or tea with less sugar | ≈160 · 8 g |
| Dinner (PG) | 2 chapati + dal + sabzi + 2-egg omelette or 30 g soya chunks (boiled, added to the sabzi) | ≈500 · 25 g |
| Total | ≈2,130 · 117 g |
Your diet: veg
No egg, chicken or soya. Curd, milk, paneer, dal and chana carry the protein.
55 → 48–50 kg
Height 4'9" (145 cm). About 48 kg is the top of the healthy range for Indian adults at this height (BMI 23), so this is a sensible goal. Don't go below 42 kg.
~15–20 weeks
About 0.3–0.4 kg a week. Smaller bodies lose more slowly; that's normal.
≈1,300–1,400
kcal a day. Don't go below 1,200. Not losing in 2 weeks? Cut 100–150 kcal, about half a chapati.
≈65–70 g
Protein a day, from curd, milk, paneer, dal and chana. ₹70–90 extra a day (≈₹2,400 a month).
A typical day
| Meal | What to eat | kcal · protein |
|---|---|---|
| Breakfast (PG) | 2 idli or 1 plain dosa with sambar, or 1 bowl poha/upma (skip vada) + 1 glass (200 ml) toned milk | ≈320 · 12 g |
| Mid-morning | 1 fruit: guava, apple or a bowl of papaya | ≈70 · 1 g |
| Lunch (PG) | ½ cup rice or 1 chapati + 1 bowl dal + sabzi + 1 bowl curd (150 g) | ≈420 · 18 g |
| Evening snack | 30 g roasted chana + ½ cup moong sprouts, tea with little sugar | ≈160 · 10 g |
| Dinner (PG) | 1 chapati + dal + sabzi + 75 g paneer (bhurji or tikka) | ≈420 · 23 g |
| Total | ≈1,390 · 64 g |
Eating cheap in a PG
- Cheapest proteinEggs, roasted chana, peanuts, moong sprouts, toned milk and soya chunks. Chicken costs the most, so weigh that portion.
- Cheapest proteinRoasted chana, peanuts, moong sprouts, toned milk, curd and dal. Paneer costs the most, so weigh that portion.
- Buy in bulkA tray of 30 eggs, 1 kg roasted chana and Nandini toned milk packets cost far less than buying daily.
- Buy in bulk1 kg roasted chana, 1 kg moong for sprouting and Nandini toned milk and curd packets cost far less than buying daily.
- No kitchen?Boil eggs in an electric kettle (check your PG's rules), or buy boiled eggs from a nearby bakery. On days you can't get chicken, eat 3 extra eggs.
- No kitchen?Sprouts need no cooking: soak moong overnight, drain, and they're ready in a day. Roasted chana and curd need no kitchen either.
- PG thaliOne serving of rice, no refills. Skip fried sides: vada, puri, papad, pickle. Fill up on sambar, dal and sabzi.
- Drinks1–2 teas or coffees a day with less sugar. No juice, soft drinks or sweetened milkshakes.
- Eating outOne outside meal a week. Pick tandoori or grilled chickenpaneer tikka, or dal with roti over biryani, parotta or fried food.
- AdjustWeight not moving in 2 weeks? Cut ½ cup rice or 1 chapati from dinner. Always hungry or tired? Add a fruit or a glass of milk.
Calories and prices are estimates (Bengaluru, 2026). Portions matter more than exact numbers.
Your plan so far
Weight and waist
Weigh in once a week, same day and time, after waking. Measure your waist at the belly button every 2 weeks.
Strength
Your heaviest set each session, from the kg and reps you log in the Workout tab.
Backup
Download a backup now and then and keep it in Drive or send it to yourself. One file holds both Him's and Her's data.