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Chart A — Ages 19 & 23
Muscle gain & body recomposition
M1
Member 1 · Age 19
Male · 60 kg
Maintain + lean muscle
Protein target~108g protein/day
Calories~2400 kcal
View personal plan →
M2
Member 2 · Age 23
Male · 60 kg
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 + soaked almonds
5 soaked almonds, 2 walnuts, 1 tsp flaxseeds
omega-3
Breakfast~22g
Moong dal chilla + curd
2–3 chillas, 1 cup curd, onion-tomato stuffing
proteincarbs
M1:3 chillas + 1 glass milk
M2:2 chillas only, no milk
Mid-Morning~25g
Whey protein shake
1 scoop whey + water
protein
M1:1 scoop whey
M2:1.5 scoops whey + creatine 3–5g
Lunch~18g
Rajma + rice + kachumber salad
1 cup rajma curry, rice, cucumber-tomato-onion salad with lemon
proteincomplex carbsfiber
M1:1 cup rice
M2:½ cup rice, extra rajma
Evening Snack~10g
Roasted chana + fruit
½ cup roasted chana, 1 apple
proteinfiber
Dinner~28g
Paneer bhurji + chapati + toor dal
100g paneer bhurji, toor dal, sautéed spinach or methi
proteinfiber-rich
M1:2 chapatis
M2:1 chapati, extra dal + paneer
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.