My Transform Journey 2026

ABHIJIT DAS

21-year-old on a mission — building an aesthetic physique through disciplined nutrition, progressive training & mindful recovery. 📈

180cm Height

81kg Current

21 Age

~2700 kcal/day

🍽 View Meal Plan 🏋 Training Split

Nutrition

MEAL PLAN

🥣

Meal 1 – Breakfast

Start strong 💪

Oats – 60g
Low fat milk – 150ml
Whole Eggs – 4

~620 kcal P: 35g C: 55g F: 25g

🍚

Meal 2 – Lunch

Main fuel 🔥

Cooked Rice – 300g (2½ bowls)
Chicken 150g OR Fish 200g
Mixed Vegetables – 1 bowl
Ghee – 1 tsp (5g)

~760 kcal P: 40g C: 85g F: 10g

🍞

Meal 3 – Evening

Pre-rest refuel 🌆

Roti – 3 medium
Whole Eggs – 3
Curd – 100g
Ghee – 1 tsp

~700 kcal P: 32g C: 65g F: 20g

🍛

Meal 4 – Dinner

Recovery fuel 🌙

Cooked Rice – 250g (2 bowls)
Fish 200g OR Chicken 150g
Ghee – 1 tsp

~700 kcal P: 40g C: 70g F: 12g

Daily Total

2650–2750

Total Calories

Protein150–155g

Carbs275–300g

Fats~70g

🌾

Meal 1 – Breakfast

Oats – 100g
Milk – 500ml

~750 kcal P: 32g C: 95g F: 20g

🫓

Meal 2 – Lunch

Besan Chilla – 100g
Curd – 200g

~650 kcal P: 32g C: 60g F: 20g

🍌

Meal 3 – Pre-Workout

Banana – 2 medium

~210 kcal P: 2g C: 50g F: 0g

🧀

Meal 4 – Dinner

Roti – 4
Paneer – 200g
Curd – 100g (optional)

~950 kcal P: 55g C: 85g F: 40g

Daily Total

2500–2650

Total Calories

Protein118–122g

Carbs~290g

Fats~80g

Workout Split

5-DAY TRAINING

Push + Pull Day A

Incline DB / Smith Press3×8-12
Bar Dips3×10
Cable Fly Lower ⚡3×10
Lat Pull Down3×12-15
Incline Chest Supported Row3×12-15
Straight Arm Pull Down2×10

Shoulders + Arms

Shoulder DB / Smith Press3×6-10
Cable Side Raise3×15
Rear Pec Fly4×10
Incline Bicep Curl3×10
Tricep Overhead Ext.3×10
DB Preacher Curl2×15
Tricep Push Down2×15

Leg Day 🦵

Barbell Squats3×8-10
Back Down2×15
RDL3×10
Leg Extension3×20
Leg Curl3×15-20
Weighted Calf Raise3×15-20

Repeat Day 1

Same as Day 1
Push + Pull Exercises
Progressive overload focus
Track weights from Day 1

↩ Day 1 Repeat

Repeat Day 2

Same as Day 2
Shoulder + Arms Focus
Drop sets if energy allows
Track weights from Day 2

↩ Day 2 Repeat

Core Work

ABS CIRCUIT

Perform every alternative day at the end of workout 🦍

Lying Leg Raise

Hands under hips, lift legs slowly, 3 sec down — lower abs focus

3–4 × 15 reps

Reverse Crunch

Bring knees toward chest, lift hips slightly — lower abs isolation

3–4 × 15 reps

Lying Toe Touch

Legs straight up, reach toward toes, squeeze upper abs hard

3–4 × 20 reps

Dead Bug

Opposite arm + leg extend, lower back pressed to floor throughout

3–4 × 12 reps/side

Flutter Kicks

Small controlled kicks, keep core braced and tight throughout

3–4 × 30 seconds

🔥

Finisher: Plank Hold

3 rounds of 30–45 sec hold. No compromising form for time.

Lifestyle Stack

SUPPS & CARE

💊 Supplement

⚡

CREATINE MONOHYDRATE

5g daily · Any time with water

The most researched supplement in sports science. Increases strength output, muscle volume via cell volumization, and accelerates recovery. Take every day consistently — no loading phase needed. Works cumulatively so missing days reduces effectiveness.