Start · ₹99

Train·Fuel·Recover

Ninety days of progressive overload, written down.

A capped surplus, a protein target priced against your budget, and a split matched to the equipment your gym actually has — with every set and rep written out for twelve weeks.

Answer eleven questions

₹99 · one time · ninety days

Rahul, 24 · non-vegetarian · full gym · five days a week

Three rings, all open.

This is day zero, not a promise: what he eats and walks now, against what the plan asks for. Ninety days is how long it takes to close them.

0kcal a day
  • Calories2,612of2,870kcal-258 over the budget
  • Protein62of110g48 g short
  • Steps8,000of10,000steps2,000 short
Weekly training
300 min
Burned training
214 kcal a day

More gym days buy him more food, not fewer steps: the step target comes off their own feet, so that ring holds at 10,000 whatever the slider says.

fact rahul · engine 0.1.0 · Mifflin-St Jeor

Found by the engine, not by a quiz

What the engine found in a 24-year-old's intake

Real output for an intermediate lifter training five days a week with a shoulder that complains. Nothing here is a template line.

Train · week 1

0Conditions

Nothing overhead for four weeks

The plan has already swapped overhead pressing and deep bench work for pain-free angles; that is a detour around the injury, not a demotion.

  • Landmine or neutral-grip dumbbell pressing inside the pain-free range; floor press instead of a deep bench press
  • Keep the elbows below shoulder height while pressing until it is pain-free
  • Pull twice for every push while the shoulder settles

Fuel · week 1

110gProtein target

Protein gap of about 48 g a day

Get to 110 g a day using the cheapest sources for your diet.

  • Add one protein anchor to every meal (see the Fuel section)
  • Front-load protein at breakfast where most Indian diets have almost none
  • Cheapest for you: Soya chunks (Nutrela), Masoor dal (red, split), Roasted chana (bhuna chana, with skin)

Train · week 1

0Conditions

Shoulder: the cuff work is the session that matters

Daily light rotator-cuff and scapular work is what settles an impinged shoulder; the pressing can wait a month without costing you anything.

  • Band external rotations, pull-aparts, face pulls, prone Y-T-W: 2-3 sets of 12-15, light
  • Keep the pain at or under 3/10 during and after
  • Do it daily - this is the one item that should not be skipped

One time · no account · seven-day refund

Ninety days for the price of one protein bar.

₹1999999 rupees

Answer eleven questions

Blocked by the safety gate? You are not charged at all, and you keep the numbers.

  • 60 sessionsUpper/Lower + PPL 5x (gym, intermediate), dated
  • 110 g proteinOn ₹180 of food a day
  • 90 daysYour festivals and travel already in it
  • 588 factsEvery number with its working

Before you pay

Questions about this plan.