I've gone through your DEXA scan, your workout logs, and your progress photos carefully. What I'm sharing here is not a generic programme — it's built around exactly where your body is right now and where we're taking it.
— Coach Manmeet Singh Ahluwalia · June 2026
60.2kg
Weight
26%
Body fat
42.4kg
Lean mass
1.22
A/G Ratio
1,333
RMR kcal
DEXA Analysis
What your body is telling us
I want to walk you through every number from your scan, because understanding it is half the battle. Let me explain what I actually see and what it means for us.
💬
The visual change from February to May is real — and I want you to feel good about that. But now we have actual data to work with, and a few numbers here need our immediate attention.
Body Fat — 26%
26.0%
Moderate — needs reduction
This puts you above the "lean" male range of 10–20%. The bigger issue is where that fat is sitting — mostly around your belly, which is the higher-risk location.
0%You: 26%42%+
Lean Mass — 42.4 kg
42.4 kg
Low — ALMI 6.99 kg/m²
Your ALMI (appendicular lean mass index) is 6.99 — just below the healthy floor of 7.0. The DEXA report puts it clearly: build muscle first, or you'll lose it while cutting. I agree completely.
5.5You: 6.9910.5
Where your fat actually is — vs. your peer average
Region
Your fat %
Peer avg
Status
Visual
Arms
22.9%
22.7%
On track
Legs
24.2%
26.2%
Below avg
Trunk
29.2%
26.2%
Above avg
Android (belly)
31.0%
25.3%
High — priority
Gynoid (hips)
25.5%
26.7%
Below avg
Android-to-Gynoid (A/G) Ratio — the number I'm most focused on
1.22
Needs immediate attention
0.8 ideal1.0 borderline1.4 high risk
A ratio above 1.0 means you're storing more fat around your organs (belly) than around your hips — this carries real metabolic risk beyond just aesthetics. Getting this below 1.0 is a genuine health goal, not a vanity one. Our Thursday HIIT sessions are built specifically for this.
Visceral Fat
475g
Normal range
Technically okay, but we're keeping a close eye — the A/G ratio tells a more complete story.
Bone Density T-Score
−0.5
Below average
Bottom 30% of population for your age. Vitamin D3 + K2 and weight-bearing exercise will help this.
Resting Metabolic Rate
1,333
Below expected
Low RMR = your body burns less at rest. Every kg of muscle you add directly raises this number.
My honest read on your training history
✓
The push/pull/legs split you ran in May (Blr) with cross-trainer between sets was genuinely good. Cardio acceleration keeps your heart rate elevated and burns more fat than standard rest periods. We're keeping this.
✓
Badminton and squash 2–3x per week is excellent. High-intensity sport directly attacks visceral fat through EPOC (post-exercise oxygen consumption). This stays in the programme.
!
Malaysia period — 2x/week inconsistency limited your gains significantly. Muscle protein synthesis needs consistent stimulus every 48–72 hours. Good food choices weren't enough on their own.
!
2–3 hour sessions: too long. Beyond 75 minutes, cortisol rises and you start breaking down muscle. Our sessions will be 50–60 minutes, maximum. Tighter, more focused, more effective.
✗
No structured nutrition tracking. With 26% body fat and low lean mass, the kitchen is where this transformation happens. This is the single biggest gap, and the first thing we're fixing.
Goals
What we're building — and why in this order
I want you to understand the reasoning behind the sequence, not just follow instructions blindly.
⚠️
Why we're not cutting calories immediately: At 42.4 kg lean mass, if we put you in a deficit now, your body will lose fat and muscle simultaneously. The DEXA report literally says this. We spend 8 weeks building muscle first — then cut. You end up with a better body composition than if we just chased the scale down.
Primary goal
Add lean muscle
42.4 kg → 46 kg lean mass. This raises your RMR, takes ALMI out of the risk zone, and creates the athletic look. Every kg of muscle you add also burns an extra 13–16 kcal at rest — so you become a better fat-burning machine automatically.
42.4 kg → 46 kg · 3.6 kg to add
Secondary goal
Reduce belly fat
Android fat from 31% → below 26%. A/G ratio from 1.22 → below 1.0. This is Phase 2, starting at Week 9 once the muscle base is established. Expect the waist to visibly narrow and the scale to drop steadily.
Body fat 26% → 20% · Phase 2 goal
How the body composition math works — simply explained
Right now
60.2 kg
42.4 lean · 15.7 fat · 2.1 bone
After Phase 1 (Week 8)
~62 kg
~45 lean · ~15 fat · slight gain ok
After Phase 2 (Week 20)
~58–59 kg
~46 lean · ~11–12 fat · 20% BF
You might temporarily weigh more at Week 8 — that's lean mass going up. Don't panic. The number that matters is the one on the DEXA scan, not the bathroom scale.
Nutrition
How we're going to fuel this
I've built your calorie targets from your actual DEXA data — not an app estimate. Let me show you the working so it makes sense.
The DEXA report said 1,871 kcal TDEE — that assumed you were sedentary. You're not. With 5–6 activity days per week, your real burn is closer to 2,100–2,200 kcal. I've adjusted accordingly.
Phase 1 target · Weeks 1–8
2,400 kcal
Muscle surplus
+267 kcal above TDEE
A mild surplus to fuel muscle growth. Not a bulk — we're not eating everything in sight. Controlled and calculated.
150g
Protein
290g
Carbs
72g
Fat
Phase 2 target · Weeks 9–20
1,750 kcal
Fat loss deficit
−383 kcal below TDEE
A controlled deficit. Protein stays high to protect every kg of muscle we built in Phase 1.
155g
Protein
170g
Carbs
50g
Fat
A sample day — Phase 1 · 2,400 kcal
Morning · 7–8 AM
6 egg whites + 2 whole eggs
Scrambled or boiled — doesn't matter
2 slices multigrain toast + banana
Energy to start the day right
32g P52g C10g F~400 kcal
Pre-workout · 12–1 PM
1 scoop whey + 1 banana
Fast protein + simple carbs before training
OR: small curd rice + chicken
Indian option works just as well
30g P45g C5g F~350 kcal
Post-workout lunch · 3 PM
200g chicken breast or 150g paneer
This is your muscle-building window — hit protein hard
Rice (150g cooked) + dal/sabzi
Replenish glycogen, keep energy up
52g P65g C12g F~650 kcal
Evening snack · 5–6 PM
Greek yogurt (200g) + mixed nuts (20g)
Casein protein + healthy fats combo
OR: boiled chana + lemon
Plant protein option, works great
18g P20g C14g F~280 kcal
Dinner · 9 PM
Fish or chicken (200g) + vegetables
Lighter on carbs at night — no need for big rice portion
1 cup dal + 1–2 small rotis
Vegetarian option — dal counts as protein
40g P68g C18g F~720 kcal
📊
Day total: ~2,400 kcal · ~172g protein · ~250g carbs · ~59g fat. This is a framework, not a rigid script. Rest days: reduce carbs by 50–70g. Hard training days: add a small carb snack before the session.
Malaysia / travel protocol — non-negotiable minimums
I know eating gets erratic when you're abroad. So here's the absolute minimum I need from you on travel days. Everything else can slip — these cannot.
✓
Always travel with whey protein. 2 scoops + water = 50g protein with zero effort. This is your insurance when meals go sideways.
✓
Hit 150g protein minimum, every single day. Even if everything else is off, protecting protein protects your muscle. That's 5 meals × 30g — easily doable even at food stalls.
✓
Protein-first at any restaurant. Order the protein component first — chicken rice, grilled fish, tofu, eggs — and build around it. Malaysian cuisine actually makes this easy.
!
Never skip breakfast before training. With an already-low RMR, training fasted without proper nutrition accelerates muscle catabolism. Even a protein shake + banana is enough.
✗
No 2 consecutive days of low protein. One off day is fine — life happens. Two days in a row starts losing muscle. Compensate aggressively the day after.
Interactive Tool
Macro Calculator
Adjust the sliders to recalculate your macros for any scenario — travel days, heavier training weeks, or if your weight changes. Everything updates live.
Live Macro Calculator
Built on your DEXA data · Adjust any input and the numbers update immediately
These numbers are estimates based on the Katch-McArdle formula, which is the most accurate RMR formula for people with known body fat %. Your DEXA-measured RMR of 1,333 kcal confirms the formula is working correctly for you.
Training
Your training week
I've kept your push/pull/legs structure — it was working — but made it tighter, added a dedicated A/G ratio day, and capped sessions at 55 minutes.
💬
The cardio acceleration between sets stays. I looked at this carefully — it's one of the most metabolically effective ways to train for your goals. You burn significantly more calories than standard rest periods, and it's why your May sessions were better than the Malaysia ones even at lower frequency.
Mon
Push Chest + Tris
Tue
Badminton or Squash
Wed
Pull Back + Bis
Thu
Core + HIIT 35 min
Fri
Legs + Shoulders
Sat
Sport optional
Sun
Rest + walk
MondayPush — Chest & Triceps
50 min · cardio acceleration
Exercise
Sets
Reps
Between sets
Bench Press
4
8–10
Cross trainer 45s
Incline Dumbbell Press
3
10–12
Cross trainer 45s
Cable Crossover
3
12–15
Jump rope 30s
Close-Grip Bench Press
3
10–12
Cross trainer 45s
Overhead DB Extension
3
12
Step-ups 30s
Tricep Rope Pushdown
3
15
Running in place 30s
WednesdayPull — Back & Biceps
50 min · cardio acceleration
Exercise
Sets
Reps
Between sets
Barbell Bent-Over Row
4
8–10
Cross trainer 45s
Lat Pulldown
3
10–12
Cross trainer 45s
Seated Cable Row
3
12
Jump rope 30s
Barbell Shrug
3
12–15
Running in place 30s
Barbell Curl
Left arm starts first — 6.7% lean mass imbalance to correct
3
10–12
Cross trainer 45s
Incline Dumbbell Curl
3
12
Step-ups 30s
FridayLegs & Shoulders
55 min · cardio acceleration
Exercise
Sets
Reps
Between sets
Squat
4
8–10
Cross trainer 45s
Romanian Deadlift
3
10
Cross trainer 45s
Bulgarian Split Squat
Continue from your Feb logs — progress the weight
3
8 each
Jump rope 30s
Barbell Shoulder Press
4
8–10
Cross trainer 45s
Dumbbell Lateral Raise
3
15
Running in place 30s
Standing Calf Raise
3
15–20
Step-ups 30s
ThursdayCore & HIIT — A/G Ratio Day
35 min · no gym needed
This day is specifically about your A/G ratio of 1.22. Visceral fat responds to HIIT faster than any other type of training — 10 weeks of this, consistently, can move that number by 0.15–0.2 points. That's the difference between where you are and below 1.0.
From your Feb logs — great deep core work, keep it
3
12 each side
Plank
3
45–60 sec
Hip Thrust (light or bodyweight)
3
20 reps
Roadmap
24 weeks — what happens when
The sequence matters as much as the work itself. Here's why I've structured it this way and what we should see at each checkpoint.
Phase 1
Build the foundation
Weeks 1–8 · June – July 2026
Eating at 2,400 kcal with 150g protein minimum. This is where we take lean mass from 42.4 kg toward 45–46 kg. Three strength sessions per week, sport twice, Thursday HIIT every week without exception. The critical habit here isn't the training — it's the nutrition tracking. Log everything. I need to see your numbers to coach you properly.
Lean mass: ~45 kg
Body fat: ~25%
ALMI: ~7.2 kg/m²
A/G ratio: ~1.15
Phase 2
Cut — fat loss while protecting muscle
Weeks 9–20 · August – October 2026
Calories drop to 1,750 kcal. Protein goes up to 155g — when you're in a deficit, protein is more important, not less. This is where the visible transformation really accelerates. Waist narrows, definition appears, the work from Phase 1 starts to show. We stay on all three strength sessions — they're the signal your body needs to keep the muscle we built. Expect 0.4–0.5 kg of fat loss per week if you hit the numbers.
Weight: ~59 kg
Body fat: ~20%
Lean mass: ~46 kg
A/G ratio: below 1.0
Phase 3
Recomp & second DEXA scan
Weeks 21–24 · November 2026 onwards
Back to maintenance calories (~2,100 kcal). We schedule your second DEXA scan at the same facility — this is the moment we see the exact numbers and compare them to today. From here it becomes a long-term athletic lifestyle: continue building muscle gradually, keep the sport sessions, never let the A/G ratio creep back up. By this point the habits are set.
Body fat: 18–20%
DEXA scan 2: November
Lean mass: 46+ kg
A/G ratio: below 1.0
📌
One thing I want you to understand about the scale: You might weigh more at Week 8 than you do today. That's the plan working. Lean mass is heavier than fat by volume — the body is getting denser and better, even if the number goes up slightly. The DEXA in November will show us what actually happened.
Supplements
What I actually recommend
I'm not going to give you a long list of expensive supplements. Here's what the evidence actually supports, graded honestly.
💬
Supplements fill gaps — they don't replace food. The list below is short on purpose. The people selling you 12 different products are not coaching you, they're selling you things.
Non-negotiable (Evidence: A)
A
Creatine Monohydrate
5g daily, any time, with water. No loading phase needed.
Most studied supplement in existence. Directly increases lean mass and strength. Given your ALMI is 6.99 and we need it above 7.0, this is genuinely useful — not optional.
A
Whey Protein Isolate
1–2 scoops daily to fill protein gaps. Post-workout or between meals.
Your travel schedule makes consistent protein intake unreliable. Whey is your safety net. 2 scoops + water = 50g protein in 2 minutes. Myprotein or Optimum Nutrition are fine.
A
Vitamin D3 (2,000 IU) + K2
With breakfast. Take D3 and K2 together — they work better in combination.
Your T-score is −0.5 and bone density is in the bottom 30%. This is directly relevant. D3 also supports testosterone and immune function — relevant for someone training hard.
Worth considering (Evidence: B)
B
Magnesium Glycinate
300–400mg before bed.
Sleep quality and recovery improve with magnesium. Given your erratic schedule during travel, this helps. The glycinate form is absorbed better than oxide.
B
Omega-3 Fish Oil
2–3g EPA+DHA per day with food.
Reduces inflammation, supports cardiovascular health, and has modest evidence for reducing visceral fat. Given your A/G ratio concern, this is a useful addition if budget allows.
Next Steps
What to do from here
In order of urgency. The first two things this week are more important than anything else on this list.
1
This week: start food tracking
Download MyFitnessPal or Cronometer. Log everything for 7 days — don't change your eating yet, just observe. This tells us exactly where the calories and protein are going. Share the weekly average with me. Without this data, I'm coaching you half-blind.
2
This week: buy creatine and whey
These are the two supplements that will genuinely move the needle. Creatine starts working in 2–4 weeks. Any reputable brand works — Myprotein and Optimum Nutrition are good value. Around ₹1,500–3,000 per month for both.
3
Week 2: add the Thursday HIIT session
This is the A/G ratio day. Keep Mon/Wed/Fri exactly as before but cap them at 55 minutes. Add the Thursday session from the training plan above. The week structure becomes: Strength, Sport, Strength, HIIT, Strength, Sport (optional), Rest.
4
Weeks 2–4: dial in to 2,400 kcal
Once you have the tracking baseline from Step 1, adjust to hit 2,400 kcal with 150g protein daily. Focus protein sources first — eggs, chicken, paneer, dal, Greek yogurt — then fill carbs and fats around them.
5
Every 2 weeks: check-in with me
Send me: morning fasted weight (Monday), progress photo if it's a 4-week mark, workout completion log, and weekly protein average. I'll review and adjust the plan if something isn't working. This is how coaching works — not set and forget.
6
Week 8: mini-assessment
We check weight trend, progress photos, and strength numbers in key lifts (bench, squat, row). If lean mass is on track, we move to Phase 2. If not, we extend Phase 1 by 2–4 weeks. Data drives the decision.
7
November 2026: DEXA scan 2
Book the follow-up at the same facility (bodyinsight.in). This is where we see the real numbers — lean mass gained, fat lost, A/G ratio, bone density. Everything in this plan points to that scan. That's the moment we see the transformation in data form.
What I need from you — weekly data
WeeklyMorning fasted weight every Monday — same time, before eating
WeeklyWorkout log — which sessions you did, what weights you used on main lifts
WeeklyWeekly protein average from your tracking app
WeeklyEnergy and mood rating (1–10) — this tells me if calories are too low
WeeklyAny upcoming travel or disruptions so I can prep alternatives
MonthlyProgress photos — same lighting, same time of day, same angle as February
MonthlyWaist measurement at navel level, relaxed, morning before eating
Prepared specifically for Pulkit Chhabra · Based on DEXA scan 22 May 2026