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12-Week Aesthetic Plan (Follow-Along Document)
How to use
- Training split: Push, Pull, Legs, Rest/Cardio+Core, Upper, Lower, Rest/Mobility.
- Build weeks: Weeks 1–3, 5–7, 9–11. Add 1 rep or a small load weekly and let effort rise from
RIR 3 → 2 → 1.
- Deload weeks: Weeks 4, 8, 12. Do about half the sets, keep reps similar, use easy loads, RIR
4–5.
- Arms: Direct biceps and triceps sets are built into Pull, Push, and Upper days.
- Steps and cardio: 7–10k steps daily; 150–300 min/week moderate cardio on non-leg days or
after Upper.
Weekly schedule
- Mon: Push (6:00 pm)
- Tue: Pull (6:00 pm)
- Wed: Legs (6:00 pm)
- Thu: Rest or light cardio + core
- Fri: Upper (6:00 pm)
- Sat: Lower (6:00 pm)
- Sun: Rest or light cardio + mobility
Workout plan: exact sets and reps
Use the same exercises for each 4-week block. Progress: when all sets reach the top of the rep
range with target RIR, add the smallest load next week and reset reps to the low end.
Push (Mon)
- Incline press: W1 3×8, W2 3×9, W3 3×10; W4 2×8 easy
- Flat DB press: 3×8, 3×9, 3×10; W4 2×8 easy
- Cable fly: 3×12, 3×13, 3×14; W4 2×12 easy
- DB shoulder press: 3×8, 3×9, 3×10; W4 2×8 easy
- Cable lateral raise: 3×15, 3×16, 3×17; W4 2×15 easy
- Rope pressdown: 3×10, 3×11, 3×12; W4 2×10 easy
- Overhead cable extension: 2×12, 2×13, 2×14; W4 1–2×12 easy
Pull (Tue)
- Pull-up/Assisted or Pulldown: 3×6, 3×7, 3×8; W4 2×6 easy
- Chest-supported row: 3×8, 3×9, 3×10; W4 2×8 easy
- 1-arm cable lat row: 3×10, 3×11, 3×12; W4 2×10 easy
- Rear delt cable fly: 3×15, 3×16, 3×17; W4 2×15 easy
- EZ-bar curl: 3×10, 3×11, 3×12; W4 2×10 easy
- Incline DB/Cable curl: 2×12, 2×13, 2×14; W4 1–2×12 easy
Legs (Wed)
- Hack/Back squat: 3×6, 3×7, 3×8; W4 2×6 easy
- Bulgarian split squat: 3×8, 3×9, 3×10/leg; W4 2×8 easy
- Romanian deadlift: 3×6, 3×7, 3×8; W4 2×6 easy
- Seated ham curl: 3×10, 3×11, 3×12; W4 2×10 easy
- Leg extension: 3×12, 3×13, 3×14; W4 2×12 easy
- Calf raises: build weeks 4×10–15; deload 2×12 easy
Rest or light cardio + core (Thu)
- Cardio: 30–45 min easy–moderate
- Core: Pallof press 3×12–15; cable crunch or hanging leg raise 3×10–15
- Mobility: 8–10 min hips, hamstrings, t-spine
Upper (Fri)
- Heavy flat press: 3×5, 3×5–6, 3×6; W4 2×5 easy
- Heavy pull-up/pulldown: 3×5, 3×5–6, 3×6; W4 2×5 easy
- Seated row: 3×8, 3×9, 3×10; W4 2×8 easy
- Cable lateral raise: 3×15, 3×16, 3×17; W4 2×15 easy
- Incline cable fly: 2×12, 2×13, 2×14; W4 1–2×12 easy
- Cable curl: 2×10, 2×11, 2×12; W4 1–2×10 easy
- Rope pressdown: 2×10, 2×11, 2×12; W4 1–2×10 easy
Lower (Sat)
- Deadlift/Trap bar: 3×3, 3×4, 3×5; W4 2×3 easy
- Front/Hack squat: 3×5, 3×6, 3×6; W4 2×5 easy
- Hip thrust: 3×8, 3×9, 3×10; W4 2×8 easy
- Leg curl: 3×10, 3×11, 3×12; W4 2×10 easy
- Tibialis raise: 3×15 across build weeks; W4 2×15 easy
- Calf raise: 3×12–15 across build weeks; W4 2×12 easy
Optional cardio + mobility or rest (Sun)
- Cardio: 30–45 min easy
- Mobility: 10–15 min
Block structure
- Weeks 1–3: Build (RIR ≈ 3 → 2 → 1)
- Week 4: Deload (about 50% sets, RIR 4–5)
- Weeks 5–7: Build (repeat same pattern, aim to beat Week 3 slightly by Week 7)
- Week 8: Deload
- Weeks 9–11: Build (aim to beat Week 7 slightly by Week 11)
- Week 12: Deload/Taper
Effort and progression rules
- Compounds: stop 1–3 reps before failure on build weeks; avoid repeated failure.
- Isolations: last set may go to 0–1 RIR on Week 3/7/11 if joints feel good.
- Stall rule: if a lift stalls for 2 weeks at target RIR, add 1 set next week or swap to a similar
variation in the next block.
Diet schedule (83 kg; lunch fixed 2:30 pm; 6:00 pm training)
Targets
- Protein: 135–180 g/day (1.6–2.2 g/kg)
- Fat: 50–80 g/day (0.6–1.0 g/kg)
- Calories: ~15–25% below maintenance (adjust by results)
- Hydration: 2.5–3.3 L/day
Training day timing
- 8:00 am Breakfast: 30–40 g protein + moderate carbs
- 11:30 am Snack: 15–25 g protein (keeps hunger steady)
- 2:30 pm Lunch (fixed): 35–45 g protein + moderate carbs
- 4:45 pm Pre-workout: 25–50 g carbs + 20–30 g protein, low fat/fiber
- 7:30 pm Post-workout: 30–40 g protein + 25–50 g carbs
- 10:00 pm Dinner: 25–35 g protein; carbs adjusted to target
- 11:15 pm Optional: small protein top-up if short
Whey-free protein ideas
- Greek yogurt/skyr, cottage cheese/curd, paneer/tofu/tempeh, chicken/fish/lean meats,
eggs/egg whites, soy milk, lentils/beans/chickpeas with rice/roti.
Rest day timing
- 8:00 am, 11:30 am, 2:30 pm, 7:30–8:00 pm, 10:00 pm; slightly fewer carbs at night, more
veg/protein.
Weekly checklist
- Training: complete all 5 sessions; Thu/Sun are flexible for life schedule.
- Cardio: reach 150–300 min/week; keep easy on leg-fatigued weeks.
- Steps: 7–10k daily.
- Progress: add 1 rep weekly until top of range, then add a small load and reset reps low.
- Recovery: sleep 7–9 h, hydrate 2.5–3.3 L/day, keep deloads easy.
- Adjustments: if weight loss stalls for 2 weeks, drop 100–150 kcal/day or add 30–60 min/week
cardio; if performance dips, shift more carbs to pre/post or add one maintenance-calorie day
weekly.
my weight is 83 kg and i can only eat my lunch around 2.30 pm
Great—here’s a simple 6:00 pm training-day schedule tailored to 83 kg bodyweight with lunch
fixed at 2:30 pm and no whey required. The focus is consistent protein, carbs placed
before/after training, and steady meal timing for energy and recovery.
Daily macro targets for cutting at 83 kg
- Calories: start ~15–25% below maintenance; adjust weekly by results.
- Protein: 1.6–2.2 g/kg = about 135–180 g/day.
- Fat: 0.6–1.0 g/kg = about 50–80 g/day.
- Carbs: remainder of calories, biased around training.
- Hydration: 30–40 ml/kg = ~2.5–3.3 L/day; more on training days.
Fixed-time 6:00 pm workout day (lunch at 2:30 pm)
- 8:00 am — Breakfast
- Goal: 30–40 g protein, moderate carbs, low-moderate fat.
- Options:
- Greek yogurt/skyr 300 g + 40 g oats + berries + 1 tsp honey.
- Paneer/tofu scramble 200 g + 1 roti + veggies.
- 11:30 am — Mini snack (keeps hunger steady until 2:30)
- 15–25 g protein, light carbs.
- Options: 150–200 g curd/cottage cheese + fruit, or soy milk 300 ml.
- 2:30 pm — Lunch (fixed)
- 35–45 g protein, moderate carbs, modest fat.
- Options:
- Chicken 180–200 g or tofu/paneer 220 g + 250–300 g cooked rice or 2 rotis + mixed veg + 1
tsp oil.
- Dal (1.5 cups) + 200–250 g cooked rice + 150 g curd + salad.
- 4:45 pm — Pre-workout snack (75 min before)
- 0.3–0.6 g/kg carbs (25–50 g) + 20–30 g protein, low fat/fiber.
- Options: Banana + 200 ml egg whites scramble; or 2–3 rice cakes + light peanut butter + 250
ml soy milk.
- Optional: caffeine 1–3 mg/kg at 5:15 pm if tolerated.
- 6:00–7:15 pm — Training
- Water + electrolytes; sip as needed.
- 7:30 pm — Post-workout meal
- 30–40 g protein + 0.3–0.6 g/kg carbs (25–50 g), low-moderate fat.
- Options:
- Chicken/fish 180 g or tofu/paneer 220 g + potatoes/rice 250–300 g cooked + veg/salad.
- 10:00 pm — Late dinner
- 25–35 g protein, higher veg, carbs adjusted to daily target.
- Options: Cottage cheese/curd 200 g + 1 roti + veg; or tofu stir-fry 200–220 g + quinoa/rice
120–150 g cooked.
- 11:15 pm — Optional topper (only if protein short)
- 150 g curd or a cup of soy milk.
Rest-day timing (no workout)
- 8:00 am, 11:30 am, 2:30 pm (fixed lunch), 7:30–8:00 pm, 10:00 pm.
- Slightly reduce carbs at the evening meals; keep protein/veg high for satiety.
Portion cheat-sheet for 83 kg
- Pre-workout carbs: ~25–50 g.
- Post-workout carbs: ~25–50 g.
- Protein anchors: 30–40 g each at breakfast, lunch, post-workout, dinner.
- Fats: spread across breakfast/lunch/dinner; keep lower pre/post workout.
Sample day (cut, ~2300–2400 kcal as a starting point)
- 8:00 am: Greek yogurt 300 g + oats 40 g + berries.
- 11:30 am: Cottage cheese 150 g + apple.
- 2:30 pm: Chicken 190 g + rice 280 g cooked + veg + 1 tsp olive oil.
- 4:45 pm: Banana + egg whites 200 ml.
- 7:30 pm: Tofu 220 g + potatoes 300 g cooked + salad.
- 10:00 pm: Curd 200 g + 1 roti + veg.
Adjustment rules
- If bodyweight isn’t dropping ~0.5–1.0% per week after 2 weeks: reduce 100–150 kcal/day or
add 30–60 min/week cardio.
- If energy/performance dips: shift more carbs to pre/post workout or add one
maintenance-calorie day weekly.
- Keep protein steady daily; tweak carbs/fats to hit calories.
This schedule respects the 2:30 pm lunch, fuels a 6:00 pm workout, and keeps protein
consistent for muscle retention while cutting. Keep meal times steady and adjust portions
gradually based on weekly progress.
can you make it with 1000 ruppees
Yes—here’s a realistic 7‑day cutting plan targeted to about ₹1,000 total for the week by relying
on ultra‑budget staples in India. It keeps protein consistent using eggs, curd, soy/gram options,
and dal/chana; carbs from rice/atta/potatoes; fats from minimal oil and peanuts. Expect roughly
1,900–2,100 kcal/day with ~120–140 g protein if portions are followed. This is bare‑bones but
effective; precise prices vary by city.
Target principles
- Protein anchors: 4 doses/day of 25–35 g from eggs, curd, soy chunks/tofu, chana/dal.
- Carbs: rice/roti/potatoes around the 6 pm workout for energy.
- Fats: minimal oil, small peanut portions for cost control.
- Veg: the cheapest seasonal options for fiber and micronutrients.
Approx weekly shopping list (~₹1,000)
- Eggs: 24 pcs (2 trays of 12 if on offer)
- Soy chunks (soya wadi): 500 g
- Chana/Chole (dry): 500 g
- Masoor/Moong/Toor dal (dry): 500 g
- Curd (dahi): 1.5 kg (buy loose/packets; homemade is cheaper)
- Rice (raw): 1 kg (non‑basmati)
- Atta (wheat flour): 1 kg
- Potatoes: 2 kg
- Onions: 1 kg
- Seasonal veg mix: 2–3 kg total (cabbage, carrot, cucumber, tomato, lauki, bhindi as per price)
- Peanuts: 250 g
- Cooking oil: 200 ml (groundnut/sunflower)
- Salt, haldi, mirch, jeera, basic masala (assumed on hand)
Cost notes
- Eggs ₹150–220, soy chunks ₹80–120, chana ₹60–100, dal ₹60–120, curd ₹80–150, rice
₹50–80, atta ₹40–70, potatoes ₹40–70, onions ₹30–60, veg ₹120–200, peanuts ₹40–70, oil
₹60–90. Total typically lands ₹850–1,150. Reduce curd or veg amount slightly if needed to hit
₹1,000.
Daily meal template (no whey, 6 pm training)
- 8:00 am Breakfast
- 3 eggs bhurji + 2 rotis + onions/tomato
- 12:30 pm Mini snack
- 200 g curd + cucumber/carrot
- 2:30 pm Lunch (fixed)
- Chana masala or dal: 1 cup cooked
- Rice: 1 cup cooked or 2 rotis
- Seasonal veg sabzi
- 4:45 pm Pre‑workout
- 2 small potatoes boiled (or 1 banana if affordable) + 1 boiled egg
- 7:30 pm Post‑workout
- Soy chunks curry: 60–70 g dry cooked into curry + rice 1 cup or 2 rotis
- 10:00 pm Dinner
- 200 g curd + simple veg salad + 1 roti
- Optional topper (only if protein short)
- Handful peanuts (15–20 g) or 1 boiled egg
Portion guide to hit protein cheaply
- Eggs: 4–5 per day total across meals.
- Soy chunks (dry): 60–70 g once per day yields ~30–35 g protein after cooking.
- Curd: 350–400 g per day split across 2 meals gives ~20–24 g protein.
- Dal/Chana: 1–1.5 cups cooked daily adds ~12–20 g protein.
- Combined, this reaches ~120–140 g protein/day within budget.
7‑day rotation (keep it repetitive to save money)
- Breakfast: eggs + roti daily.
- Lunch: rotate dal/chana/chole with rice/roti + sabzi.
- Post‑workout: soy chunks curry most days; swap 1–2 days for egg curry if soy runs low.
- Curd: have twice daily most days; if cost tight, reduce to 200–250 g/day and increase
dal/chana.
Ultra‑budget cooking tips
- Pressure cook dal/chana in bulk; temper small batches each day.
- Make a big soy chunk curry twice weekly.
- Use lauki/bhindi/cabbage—usually cheapest per kilo.
- Keep oil to 1–2 tsp per meal total for the day.
- Roast peanuts dry; measure 15–20 g when used.
Adjusting calories
- Need fewer calories: drop 1 roti or half cup rice at dinner.
- Need more energy for workouts: add one extra boiled potato at 4:45 pm.
- Fat loss stalled for 2 weeks: remove 1 roti per day or reduce rice by ½ cup at lunch.
Example day macros (approx)
- Protein 130 g, Carbs 230 g, Fat 50–60 g, ~2,050–2,200 kcal depending on oil/portions.
If city prices push over ₹1,000, switch one of these:
- Replace some curd with extra dal.
- Use more eggs and soy, less paneer/meat.
- Favor rice over rotis if atta cost is higher, or vice‑versa based on local pricing.
This plan is intentionally simple, repetitive, and prep‑friendly to stay near ₹1,000/week while still
supporting fat loss and training performance.