12 Weeks Vegetarian Indian Muscle Gain Meal Plan

If you’re vegetarian and serious about building muscle, you do not need to switch to chicken and eggs. A smart, tasty, fully Indian plan can give you all the protein and calories your body needs. This guide is your step‑by‑step playbook for the next 84 days—what to eat, when to eat, how much to eat, and how to tweak your plan when progress slows. It’s written in simple, plain English with real Indian foods you already know, and it packs in everything you need for a sustainable Indian vegetarian muscle gain diet.

You’ll also find swap lists, grocery guides, cooking tips, a training outline, recovery tips, and a big FAQ at the end. If you follow this plan and train consistently, you’ll have a realistic, enjoyable muscle gain diet veg routine you can actually stick to.

What You Actually Need to Build Muscle (Vegetarian or Not)

Muscle growth depends on a few basics done well, every day:

Calorie surplus: eat a little more than you burn. This is the foundation of a calorie surplus vegetarian diet.
Sufficient protein: hit your daily target. You can get there with dairy, soy, dals, and other high protein veg foods.
Progressive overload: gradually lift heavier or do more total work.
Recovery: sleep, hydration, stress management, and rest days.
5. Consistency: small wins, repeated for weeks.

When you cover these five, plant or dairy protein works just fine. In fact, paneer, tofu, soya chunks, dals, milk, curd, and peanuts are all powerful vegetarian protein foods → muscle gain diet in the real world, when portioned correctly.

Step 1: Set Your Calories (Your Surplus)

Think of calories as your fuel budget. To add muscle, you need a small surplus—not a junk-food binge, just a controlled bump up.

Maintenance calories = what keeps your weight stable.
Surplus = maintenance + 300 to 500 kcal/day.

Quick starting points (adjust in 10–14 days):

Lightly active desk job + 3–4 gym days/week: bodyweight (kg) × 33–36 = maintenance.
Active job/student + 4–5 gym days/week: bodyweight × 36–38 = maintenance.

Example (70 kg, lightly active):

Maintenance ≈ 70 × 34 = 2380 kcal
Surplus target ≈ 2680–2880 kcal

If your weight doesn’t rise by \~0.25–0.5 kg per week across 2–3 weeks, add 150–200 kcal/day. If your waistline jumps too fast, trim 100–150 kcal/day.

> Goal pace: 2–4 kg gain per month is the upper limit for most; 1–2 kg/month is a safer, leaner rate for many lifters.

Step 2: Set Your Macros (Protein, Carbs, Fats)

Protein: 1.6–2.2 g/kg bodyweight. For many lifters, 2.0 g/kg is easy to remember.
Fats: 0.8–1.0 g/kg. Necessary for hormones and joint health.
Carbs: Fill the rest. Carbs fuel hard training and recovery.

Example (70 kg, 2800 kcal target):

Protein: 70 × 2.0 = 140 g (≈ 560 kcal)
Fats: 70 × 0.9 = 63 g (≈ 567 kcal)
Carbs: remaining kcal = 2800 − (560 + 567) = 1673 kcal ≈ 418 g carbs

These are starting numbers. Your performance, hunger, and weekly progress tell you how to adjust.

Step 3: Build Your Vegetarian Protein Toolbox

Here are high protein veg foods that slot perfectly into a muscle gain diet veg plan. Values are typical ballparks (cooked unless noted):

Paneer (raw): \~18 g protein per 100 g. *Paneer for muscle building* is fantastic—casein digests slowly, making it great for evenings.
Tofu (firm): \~12–15 g/100 g. Easy on the stomach, super versatile.
Soya chunks (dry weight): \~50–52 g/100 g dry; \~16 g per 100 g cooked. Absorbs flavors well.
Milk (500 ml): \~16–18 g protein. Choose toned or full-fat based on your calorie needs.
Curd/Greek curd (200 g): 12–18 g. Thick, filling, and gut-friendly.
Dals (moong, masoor, toor): \~7–9 g per 100 g cooked.
Chickpeas/Rajma/Black beans: \~7–9 g per 100 g cooked.
Peanuts: \~25–26 g/100 g (raw). Great as peanut butter too.
Almonds: \~21 g/100 g. Also add healthy fats and minerals.
Pumpkin seeds: \~30 g/100 g. Easy protein boost for salads/curd.
Oats: \~10–12 g/100 g dry.
Quinoa/Amaranth: \~13–15 g/100 g dry; also provide minerals.

Carb staples for lifting days: rice, roti, paratha (use ghee mindfully), idli/dosa, poha, upma, dalia, millets (jowar/bajra/ragi).

Fat sources: ghee, butter, peanut oil, mustard oil, sesame oil, coconut, avocado (if available), nuts and seeds.

Micronutrients That Matter (Vegetarian Edition)

Iron & Zinc: Beans, dals, nuts, seeds, jaggery, green leafy veggies. Pair iron-rich foods with a vitamin C source (lemon, amla, guava) to boost absorption.
Vitamin B12: Dairy and fortified foods. Vegans should consider a B12 supplement.
Iodine: Iodised salt; seaweed if available.
Calcium: Dairy, ragi, soy, sesame (til), leafy greens.
Omega‑3s: Flaxseed, chia, walnuts. (Optional algae oil for DHA if vegan.)

Your 84-Day Roadmap (3 Practical Phases)

Splitting 84 days (12 weeks) into three phases keeps things fresh and progressive.

#Phase 1 — Weeks 1–4: Foundation & Routine

Focus: hit calories and protein every day, practice meal prep, learn portions.

Training: full-body 3×/week or Upper/Lower 4×/week.

Diet notes: keep recipes simple, repeatable, and quick.

Daily template (Phase 1):

Early Morning: water + lemon or jeera, 5 soaked almonds, 2 walnuts.
Breakfast (Option A): Moong dal chilla (2–3) with paneer filling + curd.
(Option B): Oats cooked in milk with banana, peanut butter, and a scoop of whey/plant protein if you use supplements.
(Option C): Poha with peanuts + glass of milk.
(Option D): 2–3 idlis + sambar + curd.
Mid‑Morning: fruit (banana/guava/apple) + roasted chana or peanuts.
Lunch: 2–3 chapatis + 1 cup rice + dal (1–1.5 cups) + paneer/tofu sabzi + salad.
Pre‑Workout (60–90 min before): banana or homemade peanut butter toast; coffee/tea optional.
Post‑Workout (within 60 min): milk + whey/plant protein or thick curd bowl with jaggery + banana.
Dinner: soya chunks curry or palak paneer + 2 chapatis + veggies.
Before Bed: warm milk or curd bowl with a spoon of flaxseed.

Progress checks (end of Week 2 & 4): bodyweight, waist, photos, strength log. If weight is flat, add 150–200 kcal/day.

#Phase 2 — Weeks 5–8: Build & Variety

Focus: small calorie bump, recipe variety, stronger training performance.

Training: Push/Pull/Legs (3–5×/week) or Upper/Lower (4×/week).

Diet notes: introduce higher‑calorie add‑ons (more ghee, paneer, peanut butter) if progress is slow.

Daily template (Phase 2):

Early Morning: warm water + chia; 5 almonds + 2 walnuts.
Breakfast (Option A): Besan chilla with cheese/paneer + green chutney.

(Option B): Dosa with sambar + podi + a glass of lassi.
(Option C): Overnight oats (milk/curd, oats, dates, nuts).
(Option D): Vegetable upma + bowl of curd.

Mid‑Morning: buttermilk + roasted makhana/peanuts.
Lunch: 3 chapatis + rajma/chole + paneer bhurji + salad; add rice on heavier leg days.
Pre‑Workout: banana + jaggery + pinch of salt (quick electrolytes); or peanut butter sandwich.
Post‑Workout: whey/plant protein + dates; or thick lassi if you prefer whole foods.
Dinner: quinoa/jeera rice + soya–paneer curry + veggies.
Before Bed: cottage cheese (paneer cubes) with pepper; or warm haldi milk.

Progress checks (end of Week 6 & 8): aim for steady weight gain and stronger lifts. Adjust calories if needed.

#Phase 3 — Weeks 9–12: Peak & Polish

Focus: keep protein high, dial in digestion, maintain a modest surplus to avoid excess fat.

Daily template (Phase 3):

Early Morning: water + lemon; 2 dates if training early.
Breakfast –

(Option A): Moong dal chilla + paneer + avocado/peanut chutney.
(Option B): Millet porridge with milk, nuts, and raisins.
(Option C): Paratha (aloo/paneer) cooked with measured ghee + curd.
(Option D): Sprouts + veggie poha + glass of milk.

Mid‑Morning: fruit + handful of nuts/seeds.
Lunch: 3 chapatis + dal tadka + paneer tikka + salad; add rice on heavy training days.
Pre‑Workout: banana + whey/plant protein in water if you need a quick option.
Post‑Workout: oats made with milk + jaggery + nuts; or curd rice + pickle + a side of grilled paneer.
Dinner: soya–paneer bhurji + 2 chapatis + roasted veggies.
Before Bed: curd or milk; magnesium‑rich seeds (pumpkin/til) if sleep is restless.

Weeks 11–12 tip: if you feel “puffy,” hold calories steady for 10–14 days (not a cut, just no further increases). Keep training quality high.

Example Full-Day Menus by Calorie Target

Below are three complete sample days with estimated macros. Use them as starting templates and swap items freely with the options earlier.

#2,200 kcal (smaller frames or rest days)

* Breakfast: 2 moong dal chillas (paneer filling, \~60 g paneer total) + curd (150 g).

*Macros ≈* 35 g P / 60 g C / 18 g F

* Mid‑Morning: banana + roasted chana (40 g).

*Macros ≈* 12 g P / 50 g C / 4 g F

* Lunch: 2 chapatis + 1 cup rice + dal (1 cup) + tofu/paneer sabzi (\~120 g tofu or 80 g paneer) + salad.

*Macros ≈* 40 g P / 110 g C / 18 g F

* Pre‑Workout: peanut butter toast (2 bread, 1 tbsp PB) + tea/coffee.

*Macros ≈* 12 g P / 45 g C / 12 g F

* Post‑Workout: milk (300 ml) + whey/plant protein.

*Macros ≈* 30 g P / 18 g C / 8 g F

* Dinner: soya chunks curry (80 g cooked soya) + 2 chapatis + veggies.

*Macros ≈* 32 g P / 60 g C / 10 g F

* Before Bed: warm milk (200 ml) or 100 g curd.

*Macros ≈* 7–10 g P / 10 g C / 5 g F

Totals ≈ 168–171 g P / 353 g C / 75 g F (≈ 2,200–2,250 kcal)

#2,700 kcal (average active lifter)

* Breakfast: oats (80 g dry) cooked in milk (300 ml) + banana + 1 tbsp peanut butter + optional scoop whey/plant protein.

*Macros ≈* 45–50 g P / 95 g C / 18 g F

* Mid‑Morning: buttermilk (300 ml) + roasted peanuts (30 g) + guava.

*Macros ≈* 12 g P / 25 g C / 14 g F

* Lunch: 3 chapatis + rajma (1.5 cups) + paneer bhurji (80–100 g paneer) + salad.

*Macros ≈* 55 g P / 120 g C / 25 g F

* Pre‑Workout: banana + jaggery (10 g) + pinch of salt; OR PB sandwich.

*Macros ≈* 10 g P / 55 g C / 10 g F

* Post‑Workout: milk (400 ml) + whey/plant protein + 2 dates.

*Macros ≈* 35 g P / 35 g C / 10 g F

* Dinner: quinoa (1 cup cooked) + palak paneer (120 g paneer) + veggies.

*Macros ≈* 45 g P / 55 g C / 22 g F

* Before Bed: cottage cheese/paneer (80 g) + flaxseed (1 tsp).

*Macros ≈* 17–20 g P / 3 g C / 8 g F

Totals ≈ 219–227 g P / 388 g C / 107 g F (≈ 2,650–2,800 kcal)

#3,200 kcal (hardgainer / high‑volume training days)

Breakfast: paratha (2, moderate ghee) + curd (200 g) + paneer bhurji (80 g paneer).

*Macros ≈* 40 g P / 95 g C / 30 g F

* Mid‑Morning: smoothie (milk 400 ml, oats 50 g, banana, dates x2, peanut butter 1 tbsp).

*Macros ≈* 30 g P / 105 g C / 20 g F

* Lunch: 3 chapatis + chole (1.5 cups) + paneer tikka (120 g paneer) + salad + 1 cup rice.

*Macros ≈* 65 g P / 150 g C / 30 g F

* Pre‑Workout: jaggery lemonade (water + 10–15 g jaggery + pinch salt) + banana.

*Macros ≈* 2 g P / 55 g C / 0 g F

* Post‑Workout: whey/plant protein with milk (400 ml) + poha (1 plate) OR idli (3) + sambar.

*Macros ≈* 40 g P / 90 g C / 10 g F

* Dinner: soya–paneer curry (soya 100 g cooked + paneer 100 g) + 2 chapatis + veggies.

*Macros ≈* 55 g P / 60 g C / 25 g F

* Before Bed: milk (300 ml) + handful almonds (20 g).

*Macros ≈* 17 g P / 15 g C / 18 g F

Totals ≈ 249 g P / 570 g C / 133 g F (≈ 3,100–3,300 kcal)

> Tip: Don’t chase huge surpluses. Slow, steady gains help you keep your waist in check while still building muscle.

Pre‑ and Post‑Workout Nutrition (Simple Rules)

1–2 hours before training: a carb‑rich snack with a little protein. Examples: banana + curd; PB toast; poha with peanuts; idli + sambar.
Within 60 minutes after training: protein + carbs. Examples: milk + whey/plant protein; curd + banana + jaggery; oats with milk and nuts; dal + rice + curd.

This timing supports performance and recovery but does not require perfection—consistency over weeks is what matters most.

Meal Prep the Easy Way (Save Time, Eat Better)

Weekly batch ideas (60–90 minutes, twice a week):

Cook 2–3 dals (toor + moong + masoor).
Boil chickpeas/rajma in bulk; freeze portions.
Marinate paneer and tofu; keep ready for quick pan‑sear.
Chop a salad box (cucumber, onion, carrot, tomato, capsicum) and store.
Make chutneys (mint, peanut, coconut) and curd dips.
Cook a pot of plain rice and a pot of quinoa or millets.
Roast a jar of peanuts and makhana.

Smart equipment: pressure cooker, non‑stick/kadhai, rice cooker, lunchbox set, a basic blender.

Storage tips:

Paneer/curd: finish in 2–3 days.
Cooked beans/dals: 3–4 days refrigerated; freeze extra portions.
Pre‑cut salads: 2–3 days; add lemon just before serving.

Grocery List (Core + Optional)

Protein staples: paneer, tofu, milk, curd/Greek curd, soya chunks/granules, moong/masoor/toor dal, chickpeas, rajma, black beans, peanuts, almonds, pumpkin seeds.

Carb staples: wheat flour, rice (white/brown), poha, semolina (rava), oats, millets (ragi/jowar/bajra), bread.
Fats & flavor: ghee, peanut oil, mustard oil, sesame oil, coconut, tahini/peanut butter.
Veggies: spinach, methi, broccoli/beans (if available), capsicum, tomatoes, onions, carrots, cucumbers, bottle gourd, pumpkin, beetroot.
Fruits: bananas, guava, apple, oranges, papaya, seasonal mango/chikoo.
Add‑ons: jaggery, dates, raisins, lemon, amla, spices (turmeric, cumin, coriander, chili), iodised salt, tea/coffee.

Digestion, Lactose, and Feeling Light

If milk bloats you, try curd, paneer, or lactose‑free milk. Many people tolerate fermented dairy better.

Keep fiber moderate (not extreme) on heavy training days to avoid stomach distress.
Use jeera/ajwain and ginger in cooking to support digestion.
Hydrate well; add a pinch of salt and a squeeze of lemon in hot weather or long sessions.

Eating Out Without Derailing Progress

You’ll probably eat out during these 84 days. Here’s how to stay on course:

Choose paneer tikka, dal + rice, rajma/chole bowls, veggie pulao, dosa + sambar, idli, curd rice, paratha + curd.
Ask for less oil/ghee when possible.
Skip deep‑fried sides on training days; save them for a planned treat.
If portions are small on protein, add extra curd or order a side of paneer.

Supplements: Optional, Not Mandatory

Whey or plant protein: convenient way to hit protein targets. Choose based on tolerance and preference.
Creatine monohydrate (3–5 g/day): supports strength and training quality for many lifters. Drink enough water.
Vitamin B12: consider supplementing if you’re dairy‑light or vegan.
Vitamin D: check status; many people are low. Sunlight helps.
Omega‑3 (algae oil) for vegans is optional.

<<<<<NOTE: Food first, supplements second.>>>>>

Training Blueprint (Pairs Perfectly with the Diet)

You don’t need complicated routines. Choose one and stick to it for all 84 days.

Option A — Upper/Lower (4 days/week):

Day 1 Upper: bench/DB press, row, overhead press, pull‑ups/lat pulldown, biceps, triceps.
Day 2 Lower: squats, RDL/hip hinge, lunges, calves, abs.
Day 3 Upper: incline press/DB press, chest‑supported row, lateral raises, pulldowns, arms.
Day 4 Lower: deadlift/leg press, split squats, hamstring curl, calves, abs.

Option B — Push/Pull/Legs (3–5 days/week):

Push: chest + shoulders + triceps.
Pull: back + rear delts + biceps.
Legs: quads + hams + glutes + calves.

Progressive overload rule:

When you hit the top of a rep range for all sets with good form, add a little weight next session. If form breaks, keep the weight and add a rep next time.

Volume guide: 10–20 hard sets per muscle per week (spread across days), 2–3 reps in reserve on most sets, deload if joints ache or sleep tanks.
Cardio: 2× 20–30 min easy sessions/week (walking or cycling) to keep fitness up without killing recovery.

Troubleshooting & Plateau Busters

Scale not moving for 2+ weeks: add 150–200 kcal/day (start with carbs or dairy fat) and keep protein steady.
Gaining too much fat: cut 100–150 kcal/day and add a short walk after meals.
Always full/bloated: shift more calories to liquids (smoothies, lassi), use lower‑fiber carb choices around training, and try curd instead of milk.
Low strength in gym: sleep more, add 20–40 g carbs pre‑workout, and check hydration and sodium.
Digestive issues: rotate protein sources (paneer ↔ tofu ↔ soya ↔ curd), cook dals well, and use spices like jeera/hing/ginger.

The 84‑Day Calendar (At‑a‑Glance)

Weeks 1–2: learn portions, hit protein daily, log workouts.
Weeks 3–4: review progress; adjust calories ±150–200 if needed.
Weeks 5–6: widen recipes; increase carbs on leg days.
Weeks 7–8: mini review; ensure sleep 7–9 hours; consider creatine if not using.
Weeks 9–10: hold calories steady; focus on form and slow eccentrics.
Weeks 11–12: keep consistency high; small refinements only—no drastic cuts or bulks.

<<Print this and keep it on your fridge. Simple plans win.>>

Recipes & Quick Assemblies (No‑Drama Cooking)

Palak Paneer Power Bowl: cooked rice + palak paneer + chopped salad + squeeze of lemon.
Tofu Bhurji Wraps: whole‑wheat roti + tofu bhurji + onions + chutney; roll and go.
Curd Fruit Bowl: thick curd + banana + guava + flaxseed + drizzle of honey/jaggery.
Soya Peanut Masala: cooked soya chunks tossed with onion‑tomato masala + crushed peanuts; serve with roti.
Paneer Dosa: crisp dosa stuffed with paneer bhurji + sambar.
Millet Khichdi: moong dal + millets + ghee tempering; top with curd for protein.

Each of these can be scaled up to hit your macro targets.

Why This Works (and Keeps Working)?

It’s not a crash plan; it’s sustainable.
It’s protein‑centered and uses Indian foods you enjoy.
It respects work schedules and family meals.
It doubles as a best diet for muscle growth guide for vegetarians because it starts with simple rules you can follow for months.

DM @rahulxalpha on Instagram for 1-on-1 Consultation. I’ll help you set up the exact Indian vegetarian muscle gain diet you need.

Most important: you’re in control. If progress slows, you know exactly what to tweak.

Frequently Asked Questions (FAQs)

Q1) Can I really gain muscle without meat or eggs?

Absolutely. A well‑planned Indian vegetarian muscle gain diet with paneer, tofu, soya, milk, curd, dals, and legumes provides more than enough protein and calories for growth, especially when paired with progressive strength training.

Q2) What protein target should I use?

Start at 1.6–2.2 g/kg bodyweight. Most people do great at 2.0 g/kg. Distribute protein over 4–6 meals for better digestion and habit building.

Q3) Is paneer for muscle building really that effective?

Yes. Paneer is rich in casein, a slow‑digesting protein that helps with overnight recovery. It also adds easy calories when you’re in a surplus.

Q4) I’m lactose‑sensitive. What should I do?

Try curd, paneer, or lactose‑free milk. Or lean on tofu, soya chunks, dals, and a plant protein powder. Many people tolerate fermented dairy (curd) better than milk.

Q5) Do I need whey protein?

No. You can hit your target with whole foods. Whey/plant protein is just convenient. If you’re short on time or appetite, a scoop is an easy win.

Q6) How fast should I gain?

Aim for 0.25–0.5 kg/week. Faster gains usually mean more fat. Adjust calories by 150–200/day if the scale is stuck for 2 weeks.

Q7) I’m skinny‑fat. Should I cut or bulk first?

If you’re new to lifting, follow this calorie surplus vegetarian diet at the lower end of the surplus (+200–300 kcal/day) while training hard. Recomposition can still happen for beginners.

Q8) Best time to eat carbs and fats?

Carbs around training support performance. Fats can be spread through the day; keep them a bit lower immediately before workouts if they upset your stomach.

Q9) Is soya safe?

Yes for most people. Rotate proteins (paneer ↔ tofu ↔ soya ↔ curd) for variety and digestion. If you have a medical condition, consult your doctor.

Q10) Can I do intermittent fasting while bulking?

You can, but long fasts make it harder to hit calories and protein. If you prefer a compressed eating window, use calorie‑dense meals like smoothies and paneer.

Q11) What’s the best diet for muscle growth if I only eat Indian food?

Exactly this approach: consistent surplus, high daily protein from high protein veg foods, smart pre/post‑workout carbs, and simple recipes you can repeat.

Q12) How do I avoid bloating from beans and dals?

Soak/pressure‑cook thoroughly, start with smaller portions, add hing/jeera/ginger, and rotate protein sources.

Q13) I travel a lot, what are portable options?

Roasted chana/peanuts, protein bars (if you use them), dry fruit, tetra‑pack milk/soy milk, bananas, bread + PB, curd cups, paneer wraps.

Q14) Can I lose fat and gain muscle at the same time?

Beginners and those returning from a break often can. If you’re more advanced, focus on one goal at a time.

Q15) Why do you keep mentioning a small surplus?

Because it limits fat gain while giving your body enough energy to build muscle. That’s the sweet spot of a muscle gain diet veg plan that’s realistic to follow.

Q16) Do spices and pickles matter?

They make food enjoyable—just watch oil and salt if you’re sensitive. Pickles can help appetite; just keep portions moderate.

Q17) What if my appetite is low?

Use liquids (smoothies, lassi), softer foods (khichdi, curd rice), and calorie boosters (peanut butter, ghee, paneer). Split meals into smaller, more frequent portions.

Q18) Do I need to track every gram forever?

No. Track tightly for 2–4 weeks to learn portions. After that, you can eyeball and only track again when progress stalls.

Q19) Where do vegetarian protein foods → muscle gain diet fit in the day?

Spread them across meals: chilla + paneer at breakfast, dal + tofu/paneer at lunch, milk or curd post‑workout, soya/palak paneer at dinner. It’s the daily total that counts.

Q20) Can I hit all this on a budget?

Yes: dal, chana, rajma, soya chunks, curd, milk, peanuts, seasonal fruits, and rice/wheat are affordable protein + calorie sources. Paneer in bulk can be cost‑effective.

Final Words: Keep It Simple, Keep It Moving

This 84‑day plan is not about perfection. It’s about stacking small wins: one high‑protein meal after another, one solid workout after the next. Eat a little more than you burn, train with purpose, sleep well, and adjust when the scale or the gym numbers tell you to.

If you use nothing else from this guide, use these three rules:

Hit daily protein.
Stay in a controlled surplus.
Add a rep or a little weight each week.

Do that for 84 days and you’ll look and feel different—stronger, fuller, and more confident.

Message from Coach Rahul Adhikari (Certified Health & Fitness Coach, 10+ Years)

Hey! I’m Rahul Adhikari, a certified health and fitness coach with over a decade of hands‑on experience helping vegetarians build muscle without giving up their favorite Indian foods. If you want a personalized plan, calories, macros, recipes, shopping lists, and a training routine tailored to your schedule – DM me on Instagram.

Take the first step today by filling out this quick Fitness Assessment Form. It only takes 2 minutes and helps me understand your current lifestyle, eating patterns, and fitness goals.

👉 Click here to fill the form now and let’s build a personalized plan to achieve your 3-month and 1-year fitness goals together!

Your fitness journey starts here with me, Rahul – your dedicated Health & Fitness Coach.

Let’s build real, lean muscle in style.