3-Month Body Recomposition
BUILD MUSCLE
BURN FAT
BURN FAT
iFITNESS HUB · DAY SHIFT
75.5kgWeight
173cmHeight
~163gProtein/Day
2200Cal Target
5×/wkTraining
12 WksDuration
Today's Schedule
5:30 AM — WAKE UP
Rise + 500ml Water
Light stretch · Get ready for gym
6:00 – 7:00 AM
GYM SESSION
60 min · See Workout tab
7:15 AM — POST-WORKOUT
Recovery Meal
Whey + Eggs 3 + Rice 150g + Curd 100g
~50g protein
9:30 AM — MEAL 2
Breakfast
Whey 1 scoop · Eggs 4 · Oats 60g · Curd 200g
~55g protein
11:00 AM — SHIFT STARTS
Day Shift Begins
1L bottle · Stay hydrated through shift
2:00 PM — MID-SHIFT
Main Meal
Chicken 150g · Rice 200g · Veg
~45g protein
5:30 PM — LATE SHIFT
Snack
Curd 200g + Banana 1
~8g protein
8:00 PM — SHIFT ENDS
Wind Down
Light meal if needed · Sleep by 10 PM
8:30 PM — POST-SHIFT
Final Snack (Optional)
Nuts / fruit / protein bar
~5–8g protein
Monday
Chest + Triceps
Tuesday
Back + Biceps
Wednesday
Legs
Thursday
Shoulders
Friday
Upper + Abs
Saturday — Active Rest
No office this week — all weekday gym sessions are done.
Use today to recover smart.
Use today to recover smart.
Easy 20–30 min walk — keep the 8–10K steps habit going
10 min full-body stretch or foam rolling for muscle recovery
Hit 3–4L water — recovery is nutrition + hydration
Still hit your 140–150g protein target on rest days
Protect 8 hrs sleep — this is when muscle is actually built
Sunday — Full Rest
Complete rest day. Zero training. Your body needs this.
Week starts fresh tomorrow.
Week starts fresh tomorrow.
Meal prep for the week — proteins and carbs batch cooked
Grocery run — restock for 5 training days ahead
Check next week's schedule — plan any potential office days
Mental reset — no guilt, no overthinking. You showed up this week.
Meal Plan
Post-Workout Meal
7:15 AM
~50g protein
Whey Protein1 Scoop
Whole Eggs3
Rice (cooked)150g
Curd100g
Breakfast (After Sleep)
9:30 AM
~55g protein
Whey Protein1 Scoop
Whole Eggs4
Rolled Oats60g
Curd200g
Mid-Shift Main Meal
2:00 PM
~45g protein
Chicken Breast150g
Rice (cooked)200g
Vegetables1 Large Bowl
Late-Shift Snack
5:30 PM
~8g protein
Curd200g
Banana1
Post-Shift Snack (Optional)
8:30 PM
~5–8g protein
Nuts / Fruit1 handful
Protein Bar (opt.)1
Supplements
Whey ProteinPost-gym · 7:15 AM
Creatine Monohydrate5g daily · Meal 1
Current
Week 1
12-Week Body Recomposition
Body Composition — Baseline
Enter your baseline readings manually below
Body Weight
Current
kg
Body Fat %
Enter from your device reading
%
Muscle Mass
Skeletal muscle from device
kg
Lean Body Mass
Protect this — feed it protein
kg
Body Water
Target 3–4L daily
%
Biological Age
BMR from device
yrs
Visceral Fat Index
Ideal range: keep below 9
index
Goal Physique — Target
12-Week Target
~67kgTarget Weight
~15%Body Fat Goal
−8.5kgFat to Lose
55+kgMuscle to Keep
Your goal: Visible 6-pack + full chest + wide shoulders — the physique in your reference image. You already have the muscle (52.2 kg) and bone structure. The only thing between you and that look is 26.5% → 15% body fat. Recomp works — drop fat, keep every gram of muscle.
Weekly Measurements
Body Weight
Morning, fasted
——kg
Waist
At navel
——cm
Arms
Flexed, mid bicep
——cm
Chest
At nipple line
——cm
Mindset Rules
Trust The Process
Body recomposition is slow. Judge by how clothes fit, not just weight. The mirror tells the real story.
Progressive Overload
Add 1–2 kg or 1–2 reps each week. If the weight feels easy, it is time to go heavier.
Consistency Beats Perfection
Missing one session is not failure. Missing a week is. Show up imperfectly rather than not at all.
Mohan's Golden Rule
Shift starts at 11 AM — gym is 6 AM sharp. You have the whole morning. No excuses. That 60-minute window before the world wakes up is yours. Protect it.
Protein Is Non-Negotiable
Hit 163g every single day — 2g per kg bodyweight. Your muscle mass (52.2 kg) cannot grow without raw materials. Water is also low at 49.3% — 3–4L daily is mandatory.
Weekly Grocery List
Proteins
Chicken Breast (1 kg)
Whole Eggs (2 dozen)
Curd / Greek Yogurt (2 kg)
Soya Chunks (500g)
Whey Protein (restock)
Paneer (optional, 200g)
Carbs & Grains
Rice (2 kg)
Rolled Oats (500g)
Bananas (12–14)
Seasonal Fruits (1 kg)
Sweet Potato (optional)
Whole Wheat Bread
Veg, Fats & Extras
Broccoli / Spinach (500g)
Mixed Vegetables (1 kg)
Olive Oil / Coconut Oil
Almonds (100g)
Creatine Monohydrate
Peanut Butter (200g)