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)

Early Morning

Metabolism kickstart, lemon optional

antioxidant

Breakfast~24g

Whole wheat paneer parathas, curd, 1 tsp pickle

proteincarbs

Your portion:1 paratha, 1.5 cups curd, skip pickle

Mid-Morning~26g

1 scoop whey, almonds + cashews

proteinhealthy fat

Your portion:1.5 scoops, fewer cashews (calorie watch)

Lunch~18g

1 cup chole, rice, kachumber with lemon

proteinfibercarbs

Your portion:½ cup rice, extra chole

Evening Snack~8g

Papaya, guava, watermelon, 1 cup curd

vitamins

Your portion:1 fruit only, keep curd

Dinner~26g

100g tofu in palak gravy, moong dal

proteiniron-rich

Your portion:1 chapati, extra tofu palak

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.