Member 1 · Age 19

Key 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.