Gym + DietMuscle + Fat Loss
Gym + Diet Combo Plan
A powerful mix of gym training and Indian diet strategies to help you burn fat, build lean muscle, and achieve long-term fitness.
10,000+ Gym Clients
Fat loss + Muscle gain
Common Challenges
Not knowing how to balance gym workouts with diet
Protein deficiency in typical Indian meals
Overeating post-workout due to hunger
Relying on supplements instead of whole foods
Skipping meals or following crash diets
Inconsistent workout routines
Sample Diet Plan (With Gym)
High-protein, balanced meals to support fat loss and muscle recovery.
7:00 AM – Pre-Workout
Black coffee/green tea + 1 banana or 2 dates
8:30 AM – Post-Workout Breakfast
3 egg whites + 1 whole egg OR paneer bhurji + 2 multigrain rotis + salad
12:30 PM – Lunch
1.5 multigrain roti + grilled chicken/fish/paneer + dal + sautéed vegetables
4:30 PM – Evening Snack
Sprouts salad / roasted chana + buttermilk
7:30 PM – Dinner
Grilled paneer/tofu/chicken + quinoa or brown rice + stir-fried veggies
10:00 PM – Bedtime
1 cup warm milk (low-fat) + flax/chia seeds
Weekly Gym Workout Routine
Balanced strength training + cardio for best results
Day 1 – Chest & Triceps
Bench press, push-ups, dumbbell fly, tricep dips
Day 2 – Back & Biceps
Pull-ups, bent-over rows, lat pulldown, bicep curls
Day 3 – Legs
Squats, lunges, leg press, calf raises
Day 4 – Shoulders & Core
Overhead press, lateral raises, planks, bicycle crunches
Day 5 – Full Body HIIT
Burpees, kettlebell swings, mountain climbers, jump squats
Day 6 – Active Recovery
Yoga, stretching, light cardio (walking/swimming)
Key Tips for Success
Protein with Every Meal
Include paneer, dal, eggs, fish, or chicken to meet daily protein needs.
Smart Pre-Workout Boost
Coffee or green tea helps with focus and fat burning before gym.
Post-Workout Recovery
Have a protein + carb combo within 30–45 mins after training.
Stay Hydrated
Electrolytes and 3–4 liters of water daily for recovery and performance.
Frequently Asked Questions
Get a Personalized Gym + Diet Plan
Our fitness experts design customized diet and gym workout plans to maximize your fat loss and muscle gain results.
Plan Overview
FocusFat Loss + Muscle Gain
DifficultyMedium
Workout5–6 days/week
Diet TypeHigh Protein Indian
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