2,050kcal / day
A gentle calorie deficit
THE NEXT CHAPTER STARTS WITH YOUFeel your best.
Feel your best.
For your forever.
Your 8-week pre-wedding fitness & nutrition plan.
Small, intentional steps. A stronger, healthier you.
8
WEEKS TO
A BETTER YOU
A BETTER YOU
MADE FOR YOUR MOMENTBUILT AROUND YOU
Your goals.
Your pace.
72kg / 170cm
28 years · Some gym experience
Comfortable 5 km runner
Moderately active · Eggetarian
A leaner waist. More strength.
Confidence for your wedding day.
Confidence for your wedding day.
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125g / day
Fuel strength & recovery
3 + 2sessions
Strength + running
7–9hours / night
Progress happens here too
CONSISTENCY OVER INTENSITY
Repeat for 8 weeks ↻Your weekly rhythm
TUE↗Easy run5 km · conversational
THU☀Walk + mobility30–45 min · gentle
SAT↗Run5 km · comfortable
SUN☾Rest & resetRecover well
✧
Your goal is to feel fitter, stronger, and more at home in your clothes. Overall fat loss can reduce waist size; abdominal exercises build core strength but do not selectively burn tummy fat.
SHOW UP. MOVE WELL. GET STRONGER.
45–60 min / sessionYour strength sessions
Five focused movements. Three days a week. Built around you.
Build your foundation
Legs, chest, back, hamstrings & core
Legs / Barbell & squat rack
Squats
3 sets×8–12 reps
Chest / Barbell & flat bench
Bench Presses
3 sets×8–12 reps
Back / Lat pulldown machine
Lat Pull-Downs
3 sets×10–12 reps
Legs / Seated leg curl machine
Seated Leg Curls
3 sets×10–12 reps
Abs / Exercise mat
Side Bridge
3 sets×30–45 sec / side
Strength with balance
Legs, upper chest, back, shoulders & core
Legs / Leg press machine
Angled Leg Presses
3 sets×10–12 reps
Chest / Incline bench & weights
Incline Presses
3 sets×8–12 reps
Back / Cable row machine
Seated Rows
3 sets×10–12 reps
Shoulders / Dumbbells & bench
Seated Dumbbell Presses
3 sets×8–12 reps
Abs / Exercise mat
Bodyweight Crunch
3 sets×12–15 reps
Finish the week strong
Legs, chest, back, hamstrings & direct biceps
Legs / Dumbbells
Dumbbell Lunges
3 sets×8–10 / leg reps
Chest / Dumbbells & flat bench
Dumbbell Presses
3 sets×8–12 reps
Back / Dumbbell & bench
One-Arm Dumbbell Rows
3 sets×10–12 / side reps
Legs / Seated leg curl machine
Seated Leg Curls
3 sets×10–12 reps
Biceps / Dumbbells
Curls
3 sets×10–15 reps
01 / PREPARE
Ease into it
Warm up for 6–10 minutes with easy movement, then use light practice sets before your first big lift.
02 / RECOVER
Give each set space
Rest 90–120 seconds after compound lifts and 60–90 seconds for curls and core. Finish with 5 minutes of easy movement.
03 / PROGRESS
Earn the next weight
Reach the top of the rep range on all sets with good form and 1–3 reps left, then add the smallest available increment.
How your plan fits the exercise catalog
Every strength movement and alternative comes from your database, with its own images and available video. Side Bridge replaces the forearm plank, Bodyweight Crunch replaces the reverse crunch, and Seated Leg Curls provide hamstring work in place of the unavailable Romanian deadlift. Dumbbell Lunges replace reverse lunges. Bench and incline presses use the catalog’s documented versions. No hip thrusts or dead bugs are included. Alternatives are substitutions, not extra exercises.
NOURISH THE WORK YOU PUT IN
Vegetarian + eggsEat well. Feel well.
Familiar Indian food. Enough protein. Room to enjoy your life.
A good plate. A good place to start.YOUR STARTING TARGETS
Fuel your next chapter.
For your profile, assuming male: estimated BMR 1,628 kcal and maintenance 2,350–2,500 kcal. Start around 2,050 kcal and adjust with your energy, recovery, and real progress.
Target macros provide about 2,040 kcal. These are estimates, not a fixed prescription.8:00 AMBreakfast
A strong start
3-egg vegetable omelette · 2 slices whole-wheat bread · 200 ml toned milk
Ingredient estimates
Eggs, 3216 kcal · 18.9 g protein
Bread, 2 slices150 kcal · 6 g protein
Toned milk, 200 ml100 kcal · 6.6 g protein
Vegetables, 50 g18 kcal · 1 g protein
Oil, 3 g27 kcal · 0 g protein
511kcal33 g protein
41 g carbs · 23 g fat
41 g carbs · 23 g fat
11:00 AMMid-morning
Something fresh
170 g high-protein curd · 1 small banana (100 g edible portion)
Ingredient estimates
High-protein curd, 170 g110 kcal · 17 g protein
Banana, 100 g89 kcal · 1.1 g protein
199kcal18 g protein
30 g carbs · 2 g fat
30 g carbs · 2 g fat
1:30 PMLunch
The everyday Indian plate
40 g dry soy chunks · 2 rotis (60 g atta) · 100 g cooked dal · 100 g salad / sabzi · 5 g oil
Ingredient estimates
Dry soy chunks, 40 g138 kcal · 20.8 g protein
Atta, 60 g204 kcal · 7.8 g protein
Cooked dal, 100 g116 kcal · 7 g protein
Vegetables, 100 g35 kcal · 2 g protein
Oil, 5 g45 kcal · 0 g protein
538kcal38 g protein
82 g carbs · 7 g fat
82 g carbs · 7 g fat
5:00 PMEvening
Refuel simply
200 ml toned milk · 1 apple (150 g). No supplement required.
Ingredient estimates
Toned milk, 200 ml100 kcal · 6.6 g protein
Apple, 150 g78 kcal · 0.4 g protein
178kcal7 g protein
31 g carbs · 3 g fat
31 g carbs · 3 g fat
8:00 PMDinner
A comforting finish
100 g paneer · 2 rotis (60 g atta) · 200 g cooked vegetables · 5 g oil
Ingredient estimates
Paneer, 100 g265 kcal · 18 g protein
Atta, 60 g204 kcal · 7.8 g protein
Vegetables, 200 g70 kcal · 4 g protein
Oil, 5 g45 kcal · 0 g protein
584kcal30 g protein
58 g carbs · 27 g fat
58 g carbs · 27 g fat
YOUR SAMPLE DAY TOTAL2,010 kcal125 g protein242 g carbs62 g fat
YOUR MOVEMENT TOOLKIT
A movement for every muscle.
Browse 149 database exercises. Choose a substitute when you need one.
Library movements are optional swaps, not additions to every session. Use 2–3 sets of 8–15 controlled reps for most strength substitutions, or 20–45 seconds per side for Side Bridge. Open a movement for its individual positions and available video. Match equipment and muscle group to your original exercise; ask a trainer if unsure.