Chart A — Ages 19 & 23

Muscle gain & body recomposition

Member 1 · Age 19

Male · 60 kg

Maintain + lean muscle

Protein target~108g protein/day

Recomp — lose belly fat + build muscle (skinny-fat)

Protein target~120g protein/day

Calories~2200 kcal (slight deficit)

View personal plan →

Shared philosophy: The base meal is eaten by both members. Coloured pills show individual portion adjustments.

M1 — Member 1, Age 19M2 — Member 2, Age 23

Early Morning

Warm water + honey + cinnamon

Metabolism kickstart, lemon optional

antioxidant

Breakfast~24g

Paneer paratha + curd + pickle

Whole wheat paneer parathas, curd, 1 tsp pickle

proteincarbs

M1:2 parathas

M2:1 paratha, 1.5 cups curd, skip pickle

Mid-Morning~26g

Whey + dry fruits

1 scoop whey, almonds + cashews

proteinhealthy fat

M1:1 scoop + dry fruits

M2:1.5 scoops, fewer cashews (calorie watch)

Lunch~18g

Chole + rice + kachumber salad

1 cup chole, rice, kachumber with lemon

proteinfibercarbs

M1:1 cup rice

M2:½ cup rice, extra chole

Evening Snack~8g

Fruit bowl + curd

Papaya, guava, watermelon, 1 cup curd

vitamins

M1:Full fruit bowl

M2:1 fruit only, keep curd

Dinner~26g

Tofu palak + chapati + moong dal

100g tofu in palak gravy, moong dal

proteiniron-rich

M1:2 chapatis

M2:1 chapati, extra tofu palak

Group Notes

•M1 (Age 19): Higher calorie target (~2400 kcal) to support active metabolism and lean muscle growth. Larger carb portions.
•M2 (Age 23): Mild caloric deficit (~2200 kcal) for body recomposition — reduce belly fat while building muscle. Prioritise protein over carbs.
•Both take whey protein mid-morning. M2 uses 1.5 scoops and may add creatine 3–5g for performance.
•All protein from lacto-vegetarian sources: paneer, tofu, curd, whey, dal, soy, legumes.
•M1 keeps full rice and chapati portions; M2 halves carbs and adds extra protein (dal, paneer, soy).
•Shared evening snacks (roasted chana, sprouts, makhana) suit both goals — no adjustment needed.