Sample report · fixture user, real engine output
Priya's 90-day map
Your numbers
- BMI28.1obese, Asian-Indian cut-offs
- BMR1,414kcal at rest
- Maintenance1,793activity ×1.2
- Target1,430-363 kcal a day
- Protein125 g1.7 g per kg
- Carbs136 gremainder of the target
- Fat43 g25 % of calories
- Water2.5 L3 L on training days
- Steps7,000from about 3,500 now
- Sleep7–9 hsleeping 6 h now
- Protein0 g35%
- Carbs0 g38%
- Fat0 g27%
Expected change -0.2 to -0.3 kg a week. At day 90 the band runs 69.5 kg (60 % adherence) to 67.8 kg (100 %), from 72 kg today.
Problems we found → what to do
- fuelenters week 1
Protein gap of about 67 g a day
Get to 125 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)
F.MET.PROTEIN_G · F.NUT.PROTEIN_NOW
- recoverenters week 1
About 3,500 steps a day
Build to 7,000 steps a day; it is the cheapest calorie burn you have.
- Add 1,000 steps a week
- A 10-minute walk after lunch and dinner
- Stairs at the office
F.IN.STEPS · F.MET.STEPS_TARGET
- recoverenters week 1
Sleeping 6 h a night
Move to a fixed 7-hour sleep window before adding training load.
- Fix the wake time first, then pull bedtime earlier by 15 min every 3 days
- Phone out of the bedroom, or on the far side
- No caffeine after 3 pm; chai counts
F.IN.SLEEP · F.MET.SLEEP_TARGET
- fuelenters week 1
Waist 88 cm is above the Indian cut-off of 80 cm
Waist is the number to track, not just weight; measure every Monday.
- Same time, same tape position, after the toilet, before breakfast
F.IN.WAIST · F.MET.WAIST_CLASS
- recoverenters week 2
Stress rated high
Keep training volume moderate and add a 10-minute daily walk without your phone.
- Walk after dinner
- Two-minute breathing before bed (4 s in, 6 s out)
- Skip the extra set on weeks that feel heavy; the plan already allows it
F.IN.STRESS
- fuelenters week 2
Plant protein needs pairing
Pair dal or chana with rice or roti in the same meal, and use soya, paneer or tofu daily.
- Dal + rice or roti completes the amino-acid profile
- Soya chunks and tofu are the only plant sources close to egg quality
- Curd or milk at breakfast if your diet allows
F.IN.DIET · F.MET.PROTEIN_G
- recoverenters week 3
Evening training with short sleep
Finish training 2 hours before bed or move it to the morning on short-sleep days.
F.IN.PREFERRED_TIME · F.IN.SLEEP
- fuelenters week 4
7 festival periods inside the 90 days
Each festival has a protocol in the calendar; the reset week after is already scheduled.
- Fasting days: protein still matters (curd, paneer, peanuts, makhana)
- Feast days: eat the sweets, skip the second helping of the main
F.CAL.FEST.ekadashi_recurring · F.CAL.FEST.navratri_2026_sharad · F.CAL.FEST.dussehra_2026 · F.CAL.FEST.karva_chauth_2026 · F.CAL.FEST.diwali_2026 · F.CAL.FEST.chhath_2026 · F.CAL.FEST.guru_nanak_jayanti_2026
Train · Glute-emphasis full body 3x (gym, women)
beginner · gym · 3 days a week, 55 minutes · 36 sessions in 12 weeks
Session A
| Movement | Sets | Reps | Rest | RIR | First cue |
|---|---|---|---|---|---|
| 45° back extension | 4 | 8-12 | 120s | 2 | Pad just below the hip bones so you can hinge |
| Leg press | 3 | 8-12 | 120s | 2 | Feet shoulder-width mid-platform, back and hips flat on the pad |
| Machine / T-bar row | 3 | 8-12 | 90s | 2 | Chest firmly on the pad |
| Hip abduction machine | 3 | 15-20 | 45s | 2 | Sit tall or lean slightly forward for more glute |
| Machine chest press | 3 | 8-12 | 90s | 2 | Handles at mid-chest height, back flat on the pad |
| Pallof press | 2 | 20-45s | 45s | 2 | Band anchored at chest height to the side |
Session B
| Movement | Sets | Reps | Rest | RIR | First cue |
|---|---|---|---|---|---|
| 45° back extension | 4 | 8-12 | 120s | 2 | Pad just below the hip bones so you can hinge |
| Dumbbell reverse lunge | 3 | 8-12/side | 90s | 2 | Dumbbells at sides, shoulders back |
| Assisted pull-up machine | 3 | 8-12 | 90s | 2 | Knees on the pad; more weight = more help |
| Cable glute kickback | 3 | 12-20 | 45s | 2 | Ankle strap on low pulley, slight forward lean holding the frame |
| Machine shoulder press | 3 | 8-12 | 90s | 2 | Handles at shoulder height, back on the pad |
| Pallof press | 2 | 10-15 | 45s | 2 | Band anchored at chest height to the side |
Session C
| Movement | Sets | Reps | Rest | RIR | First cue |
|---|---|---|---|---|---|
| 45° back extension | 4 | 10-15 | 90s | 2 | Pad just below the hip bones so you can hinge |
| Leg press | 3 | 10-15 | 120s | 2 | Feet shoulder-width mid-platform, back and hips flat on the pad |
| Machine / T-bar row | 3 | 10-15 | 90s | 2 | Chest firmly on the pad |
| Hip abduction machine | 3 | 8-12/side | 90s | 2 | Sit tall or lean slightly forward for more glute |
| Machine chest press | 3 | 10-15 | 60s | 2 | Handles at mid-chest height, back flat on the pad |
| Dumbbell reverse lunge | 3 | 15-20 | 45s | 1 | Dumbbells at sides, shoulders back |
Work within the rep range at the given RIR. When all sets hit the top of the rep range at 2 RIR, add 2.5 kg (upper body, dumbbells/plates) or 5 kg (lower body / machines) next session and drop back to the bottom of the range. If a set misses the bottom of the range, hold the weight. Two consecutive stalls on an exercise: swap to a substitute for the rest of the phase.
Fuel · day A
1,425 kcal · 132 g protein · ₹102 for the day · ₹3,060 a month against a budget of ₹4,500
| Meal | Item | Portion | kcal | Protein | Cost |
|---|---|---|---|---|---|
| Breakfast | Besan chilla | 1 chilla (30 g besan) | 141 | 6.5 g | ₹6 |
| Tofu (firm) | 100 g | 239 | 26 g | ₹48 | |
| Lunch | Bajra roti (pearl millet) | 1 roti, 35 g flour | 119 | 3.9 g | ₹3 |
| Masoor dal (red lentil) | 1 katori (30 g raw dal) | 65 | 3.7 g | ₹3 | |
| Soya chunk sabzi (jain, no onion-garlic) | 1 katori (50 g dry chunks) | 362 | 40.5 g | ₹18 | |
| Dinner | Bajra roti (pearl millet) | 1 roti, 35 g flour | 119 | 3.9 g | ₹3 |
| Masoor dal (red lentil) | 1 katori (30 g raw dal) | 65 | 3.7 g | ₹3 | |
| Soya chunks (dry weight) | 50 g dry (≈ 1 katori cooked) | 266 | 39.9 g | ₹12 | |
| Curd / dahi (toned milk) | 1 katori (150 g) | 49 | 3.5 g | ₹6 |
Cheapest protein for this diet
- Soya chunks (Nutrela)₹5.6 / 20 g
- Masoor dal (red, split)₹7.8 / 20 g
- Roasted chana (bhuna chana, with skin)₹8.2 / 20 g
- Besan (gram flour)₹10 / 20 g
- Chana dal₹10.1 / 20 g
Ninety dated days
39 training days · 51 rest days · 7 festival windows · check-ins at day 1, 14, 30, 60, 90
This is a fixture, not a person. Yours is computed from your own eleven answers.
Build my 90-day map · ₹99 →Not medical advice. Not a diagnosis. If you are pregnant, under 18, or being treated for a condition, talk to your doctor first — the safety gate will refuse the plan and refund you anyway.