Member 1 · Age 19

Male · 60 kg

Maintain + lean muscle

Protein

~108g protein/day

Calories

~2400 kcal

Early Morning

5 soaked almonds, 2 walnuts, 1 tsp flaxseeds

omega-3

Breakfast~22g

2–3 chillas, 1 cup curd, onion-tomato stuffing

proteincarbs

Your portion:3 chillas + 1 glass milk

Mid-Morning~25g

1 scoop whey + water

protein

Your portion:1 scoop whey

Lunch~18g

1 cup rajma curry, rice, cucumber-tomato-onion salad with lemon

proteincomplex carbsfiber

Your portion:1 cup rice

Evening Snack~10g

½ cup roasted chana, 1 apple

proteinfiber

Dinner~28g

100g paneer bhurji, toor dal, sautéed spinach or methi

proteinfiber-rich

Your portion:2 chapatis

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.