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Dhanvi & Manav

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💍 Married 3 months ago
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6-Month Body Reset · Pure Veg
Current Weight
90 kg
Starting weight
Lost So Far
0 kg
Keep going! 💪
To Goal
20 kg
~25 weeks away

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📈 Dhanvi's Progress Chart

📋 Log History

01

Foundation — Machine-Only, Back-Safe

All machine-based exercises to protect your back. Learn correct form. 4 gym days/week. Focus on consistency over intensity.

90→87
Target kg
~3 kg
Fat loss
Easy
Intensity
4 days
Gym/week
01
Chest + Triceps — Push DayPUSH · BUST + ARMS · 45 MINS
Gym
▾
🌸 BUST FOCUS: Incline + Cable Fly
⚠️ Back Safe: NO barbell bench press in Month 1. Use dumbbells/cable only.
🚶Treadmill warm-up10 min
🏋️Flat Dumbbell Press3 × 12
📐Incline Dumbbell Press3 × 12
🔄Cable Fly (mid-chest)3 × 15
⬆️Overhead Tricep Extension (cable)3 × 15
⬇️Tricep Pushdown (rope)3 × 15
🧘Plank Hold3 × 30 sec
02
Legs + GlutesTHIGH SCULPT · 50 MINS
Gym
▾
🦵 THIGH + INNER THIGH + GLUTE
🚶Incline Treadmill Warm-up8 min
🦵Leg Press4 × 15
↔️Hip Abductor Machine3 × 15
↔️Hip Adductor Machine3 × 15
⬇️Lying Leg Curl3 × 15
🍑Hip Thrust (bodyweight)4 × 20
🧍Standing Calf Raises4 × 20
03
Active RecoverySTRETCH · WALK · REST
Rest
04
Back + Biceps — Arm TonePULL · 45 MINS
Gym
▾
💪 BICEP SCULPT + BACK STRENGTH
🚶Treadmill warm-up10 min
⬇️Lat Pulldown (wide grip)3 × 12
🪑Seated Cable Row3 × 12
🦾Dumbbell Row (arm on bench)3 × 12 ea
💪Dumbbell Bicep Curl3 × 15
🔨Hammer Curl3 × 12
🦟Dead Bug (core)3 × 8
05
Shoulders + CoreUPPER + CORE · 45 MINS
Gym
▾
🪑Seated Dumbbell Shoulder Press3 × 12
↔️Lateral Raises (light!)3 × 15
🔄Face Pulls (cable)3 × 15
⬆️Front Raises3 × 12
🧘Plank Hold3 × 30 sec
🦟Dead Bug3 × 10
🦵Lying Leg Raises3 × 12
06
Cardio — Incline WalkFAT BURN · 35 MINS
Cardio
▾
🚶Incline Treadmill Walk (4°, 5.5 kmph)30 min
🔄Flat cool-down walk5 min
✅ Incline walking = max calorie burn, zero joint stress, completely back safe.
07
Full RestEAT WELL · SLEEP 8 HRS
Rest
02

Build & Burn — Supersets Intro

Add supersets: two exercises back-to-back. Increase weight 10–15% from Month 1. Introduce interval cardio once a week.

87→84
Target kg
~3 kg
Fat loss
Moderate
Intensity
01
Chest + Triceps — SupersetPUSH · BUST + ARMS · 50 MINS
Gym
▾
🔥 SUPERSET: A + B with no rest between
🏋️A: Flat DB Press + B: Pec Deck (superset)3 × 12 each
📐A: Incline Press + B: Cable Fly (superset)3 × 12 each
💪A: Tricep Pushdown + B: Kickbacks (superset)3 × 15 each
⬆️Overhead Tricep Ext. (heavier)3 × 12
🧘Plank (40 sec)3 × 40 sec
02
Legs — SupersetTHIGH SCULPT · 55 MINS
Gym
▾
🦵A: Leg Press + B: Goblet Squat (superset)4 × 12 each
↔️A: Hip Abductor + B: Hip Adductor (superset)3 × 15 each
⬇️Lying Leg Curl (heavier)3 × 15
🍑Hip Thrust (add weight plate)4 × 15
🚶Walking Lunges (bodyweight)3 × 10 ea
03
Active RecoverySTRETCH + BACK RELIEF
Rest
04
Back & Biceps — SupersetPULL · ARM TONE · 50 MINS
Gym
▾
⬇️A: Lat Pulldown + B: Seated Row (superset)3 × 12 each
🦾Dumbbell Row (heavier)3 × 12 ea
💪A: Barbell Curl + B: Concentration Curl (superset)3 × 12 each
🔨Hammer Curl (heavier)3 × 12
🦟Dead Bug + Bird Dog3 × 10 each
05
Shoulders + AbsUPPER + CORE · 45 MINS
Gym
▾
🪑Seated Shoulder Press (heavier)4 × 12
↔️Lateral + Front Raises (superset)3 × 12 each
🔄Face Pulls + Rear Delt Fly (superset)3 × 15 each
🧘Plank (45 sec) + Side Plank3 each
🦵Lying Leg Raises3 × 15
06
Interval Cardio (Intro)FAT BURN · 35 MINS
Cardio
▾
🚶Warm-up walk5 min
⚡Treadmill: 1 min fast walk + 2 min brisk (×8 rounds)24 min
🧘Cool-down walk + stretch6 min
07
Full RestRECOVERY IS GROWTH
Rest
03

Sculpt & Define — Drop Sets + Dedicated ARM Day

Dedicated ARM day added. Drop sets for arms and thighs. Bust work gets more targeted. Midpoint check-in!

84→81
Target kg
~3 kg
Fat loss
5 days
Gym/week
01
Dedicated ARM Day 💪BICEP + TRICEP SCULPT · 50 MINS
Gym
▾
🔥 DROP SETS for arm definition
💪Barbell Curl — DROP SET (heavy→light)4 × 10+8+6
🔨Hammer Curl (heavy)4 × 12
🔄Concentration Curl (squeeze hard)3 × 15
⬇️Tricep Pushdown — DROP SET4 × 12+10+8
⬆️Skull Crushers (EZ bar, light)3 × 12
💪Close-grip Push-ups3 × 12
02
Chest — Bust Sculpt FocusPUSH · BUST LIFT · 50 MINS
Gym
▾
🌸 UPPER CHEST = BUST LIFT
📐Incline DB Press (main bust lift)4 × 12
🏋️Flat Bench Press (heavier)4 × 10
🔄Cable Fly — DROP SET4 × 15+12+10
🤸Full Push-ups (toes)3 × 10
🧘Plank (60 sec)3 × 60 sec
03
Active RecoveryMANDATORY STRETCH + BACK
Rest
04
Legs — Thigh Drop SetsINNER + OUTER + GLUTE · 55 MINS
Gym
▾
🦵Sumo Squat (dumbbell, wide stance)4 × 15
↔️Hip Abductor — DROP SET4 × 15+12+10
↔️Hip Adductor — DROP SET4 × 15+12+10
⬇️Lying Leg Curl (heavier)4 × 12
🍑Hip Thrust (loaded)4 × 15
🚶Dumbbell Walking Lunges3 × 12 ea
05
Back + Shoulders + CoreFULL UPPER · 55 MINS
Gym
▾
⬇️Lat Pulldown (heavier)4 × 12
🪑Seated Cable Row4 × 12
🪑Seated Shoulder Press4 × 12
↔️Lateral + Front Raises (superset)3 × 12 ea
🧘Plank + Side Plank3 × 45 sec each
🦵Leg Raises3 × 15
06
HIIT Cardio35–40 MINS
Cardio
▾
🚶Warm-up incline walk5 min
⚡Elliptical: 2 min medium + 1 min hard (×10)30 min
🧘Stretch cool-down5 min
07
Full RestCELEBRATE MIDPOINT! 🎉
Rest
04

Intensity & Heavy Lifting

Heavier weights, higher volume. Introduce Dumbbell RDL — back is now strong enough. 5 gym days. Visible muscle tone appearing!

81→77
Target kg
High
Intensity
5 days
Gym/week
01
Arms — Heavy DayMAX PUMP · 50 MINS
Gym
▾
💪EZ Bar Curl (heavy)4 × 10
🔨Incline Dumbbell Curl (stretch)4 × 12
🔄Cable Curl (constant tension)3 × 15
⬇️Weighted Tricep Pushdown4 × 12
⬆️Overhead Cable Tricep Ext.4 × 12
💪Dips (assisted machine)3 × 12
02
Chest + Bust (Heavy)PUSH HEAVY · 50 MINS
Gym
▾
🏋️Flat Bench Press (heavy)4 × 10
📐Incline DB Press (heavy)4 × 10
🔄Cable Fly (all 3 angles)3 × 15
🤸Full Push-ups4 × 12
🧘Plank 60 sec + Side Planks3 each
03
Active RecoveryYOGA · WALK · STRETCH
Rest
04
Legs — Heavy Thigh Day + DB RDLCOMPOUND MOVEMENTS
Gym
▾
✅ Introducing DB Romanian Deadlift. Hinge at hips, back flat. Start light.
🦵Dumbbell Romanian Deadlift (intro, light)3 × 12
🦵Leg Press (heavy)4 × 12
↔️Hip Abductor + Adductor (superset)3 × 15 each
🍑Hip Thrust (heavy)4 × 15
🚶Bulgarian Split Squats (intro)3 × 10 ea
05
Back + ShouldersFULL UPPER · 55 MINS
Gym
▾
⬇️Lat Pulldown (heavy)4 × 12
🪑Seated Cable Row (heavy)4 × 12
🪑Shoulder Press + Lateral Raise (superset)4 rounds
🔄Face Pulls + Shrugs (superset)3 × 15 each
06
Double Cardio WeekMORNING + EVENING
Cardio
▾
🌅Morning: 30 min incline walkAM session
🌙Evening: 20 min elliptical HIITPM session
07
Full RestALMOST THERE DHANVI! 🔥
Rest
05

Peak Strength — Final Shaping

5 gym days + 2 dedicated cardio sessions. Arm isolation day added. All weights at personal best. You should see defined arms, toned thighs and lifted bust.

77→73
Target kg
Very High
Intensity
5+2 cardio
Days/week
01
Arms — Bicep Peak + Tricep DefinitionSCULPT · 50 MINS
Gym
▾
💪EZ Bar Curl (heaviest yet)4 × 10
🔨Incline Dumbbell Curl + Concentration Curl (superset)4 × 12 each
🔄Cable Curl — DROP SET4 × 15+12+10
⬇️Pushdown + Overhead Ext. (superset)4 × 12 each
💪Dips (bodyweight)4 × 12
02
Chest — Full Bust ProtocolPUSH · BUST PEAK · 50 MINS
Gym
▾
📐Incline DB Press (heaviest)4 × 10
🏋️Flat Bench Press (heaviest)4 × 10
🔄Cable Crossover (all 3 angles)4 × 15
🤸Full Push-ups to failure3 sets
03
Active RecoverySTRETCH + BACK CARE
Rest
04
Legs — Bulgarian Split SquatCOMPOUND LOWER · 55 MINS
Gym
▾
🦵Bulgarian Split Squats (loaded)4 × 12 each
🦵DB Romanian Deadlift (heavier)4 × 12
↔️Hip Abductor + Adductor DROP SETS4 × 15+12+10
🍑Hip Thrust (heaviest)4 × 15
🧍Calf Raises5 × 20
05
Arm Isolation DayFINAL SCULPT
Gym
▾
💪Preacher Curl (peak contraction)4 × 12
🔄Cable Curl (constant tension)4 × 15
⬇️Pushdown + Overhead Ext. (superset)4 × 12 each
💪Dips (bodyweight)4 × 12
🧘Core: Plank + Side Plank + Dead BugFull round
06
Double Cardio WeekMORNING + EVENING
Cardio
▾
🌅Morning: 30 min incline walkAM session
🌙Evening: 20 min elliptical HIITPM session
07
Full RestALMOST THERE! 🔥
Rest
06

Final Cut — Hello 70 kg! 🎉

Same split as Month 5. Increase all weights 10%. Reduce rest to 45 sec. Add extra set to weakest muscles. Two cardio sessions every week.

73→70
Target kg
Maximum
Intensity
5+2 cardio
Days/week
Key
Month 5 plan + final upgradesFINAL CUT PROTOCOL
Gym
▾
Month 6 is refinement — same as Month 5, push harder. Rest 45 sec between sets.
💪Arms: +1 set everywhere + cables as finishersExtra volume
🦵Thighs: Add Bulgarian Split Squats4 × 12 each
🌸Bust: Cable Crossover finisher every session4 × 20
🧘Core: Plank increases to 90 sec3 × 90 sec
06
Final Cut Cardio (2× every week)MORNING + EVENING
Cardio
▾
🌅Morning: 40 min incline walk (5°, 6 kmph)AM
🌙Evening: 25 min elliptical HIIT intervalsPM
07
Rest + Celebrate! 🎉70 KG HERE WE COME!
Rest
1–2

Clean Eating Foundation

~1600 kcal/day. Indian lunches every day. Dinners rotate through favourites: South Indian, Gujarati, momos, pasta, noodles, Mexican. 100g+ protein daily!

🏋️Monday & Thursday — Gym Days▾
7:00 AM
Warm lemon water + 8 soaked almonds
Morning
8:00 AM
Moong dal cheela (2) + curd + green chutney~22g protein
Indian
11:00 AM
Banana + curd (1 cup) — pre-gym fuel
Snack
1:30 PM
Dal tadka + sabzi + 2 rotis + kachumber salad~25g protein
Lunch
4:30 PM
Roasted chana (handful) + green tea
Snack
7:30 PM
🥟 Steamed Momos (6–8) + tomato chutney + clear soup~18g protein
Dinner
🏋️Tuesday — Gym Day▾
8:00 AM
Overnight oats + banana + chia seeds + curd~18g protein
Breakfast
1:30 PM
Rajma chawal (½ cup rice) + raita + salad
Lunch
4:30 PM
Apple + peanut butter (1 tbsp)
Snack
7:30 PM
🍝 Whole wheat pasta — spinach cream with paneer blend~24g protein
Dinner
😴Sunday — Rest + Treat Meal▾
9:00 AM
Thepla + curd + pickled mango (Gujarati breakfast)Soul food on rest day 💛
Gujarati
1:30 PM
Dal + sabzi + rotis as usual
Lunch
7:30 PM
🎉 ONE TREAT MEAL — eat what you love! Momos, pizza, whatever!You earned it. Prevents binge eating.
Treat

🌿 Veg Protein Cheatsheet

  • 🧀Paneer 100g = 18g protein · Daily staple
  • 🫘Rajma/Chole 1 cup = 15g protein
  • 🥛Greek yogurt/hung curd 200g = 17g protein
  • 🌿Sprouted moong 1 cup = 14g protein
  • 🧆Tofu 100g = 17g protein · In noodles/pasta
  • 🫘Moong dal cheela 2 pcs = 14g protein
  • 🥜Peanut butter 2 tbsp = 8g protein
  • 🥛Sattu 1 glass = 20g protein · Great post-gym
3–4

Performance Nutrition

Slightly reduce carbs at dinner. No roti at night — more protein + veg. Add post-workout snack within 30 mins. Protein target: 110–120g/day.

🌙Dinner Ideas (No roti/heavy carbs at night)▾
Mon
🥟 Steamed momos (6) + soup + stir-fried greens
Momos
Tue
🍝 Zucchini noodles with marinara + paneer crumblesLow carb pasta swap
Pasta
Wed
🫙 Gujarati khichdi (light) + kadhi + salad
Gujarati
Thu
🌮 Mexican taco bowl (no shell) — beans, salsa, curd, veggies
Mexican
Fri
🍜 Tofu pad thai style (rice noodles, light sauce)~24g protein
Noodles
Sun
🎉 Treat meal! Whatever you're craving
Treat
5–6

Final Cut — Carb Cycling

Higher carbs on heavy gym days (~1700 kcal), lower on rest/cardio days (~1400 kcal). Same dinner favourites — smaller portions at night.

🔥Gym Day Dinners (Higher Carb allowed)▾
Option 1
🥟 Pan-fried momos (small batch, 5) + soup
Momos
Option 2
🍝 Whole wheat pasta arrabiata + paneer + spinach~28g protein
Pasta
Option 3
🌮 Mexican bowl with beans, brown rice, avocado, salsa
Mexican
Option 4
🥘 Undhiyu (Gujarati mixed veg) + 1 small bajra roti
Gujarati
🥗Rest Day Dinners (Lower Carb)▾
Option 1
🥟 Steamed momos (5) + clear soup only
Momos
Option 2
🍜 Shirataki noodles (zero carb) with tofu stir-fry
Noodles
Option 3
🌮 Lettuce wrap tacos — beans + salsa + guac + curdMexican low-carb
Mexican

🌸 Bust & Chest Lifting

  • 📐Incline DB press is your #1 bust lift exercise — prioritize it every session
  • 🔄Cable fly from all 3 angles: upper, mid, lower — shapes the whole bust
  • 🤸Push-ups every morning keeps chest activated daily and tightens
  • 🧘Good posture = bust looks better — train back as hard as chest

💪 Arms — Sculpt & Define

  • 🔥Drop sets are the fastest way to define arms — heavy, reduce weight, keep repping
  • 💆Mind-muscle connection: squeeze bicep at top, stretch at bottom
  • ⚡Supersets (bicep + tricep same session) maximize pump and fat burn
  • 💧Arm fat reduces with overall fat loss + dedicated weekly arm day

🦵 Thighs & Glutes

  • ↔️Hip abductor + adductor machines target inner/outer thigh — do them every session
  • 🍑Hip thrust is the #1 glute exercise — drives progress in thigh tone too
  • 🚶Incline treadmill walking specifically burns thigh fat while building calves
  • ⚡Bulgarian split squats = the best single-leg thigh exercise after Month 4

⚠️ Back Safety Rules

  • 🛑Never do barbell back squats or deadlifts in months 1–3
  • 🧘Dead Bug exercise is your spinal stabilizer — do it every session
  • ✅Plank + side plank = safest core exercises for back issues
  • ⚖️Never skip warm-up on back + leg days — 10 min walk minimum

📋 Weekly Non-Negotiables

  • ⚖️Weigh every Monday morning, empty stomach — log it here!
  • 📸Weekly progress photo — same day, same lighting, same angle
  • 💧3–3.5L water every day, no exceptions
  • 😴7.5–8 hrs sleep — fat is burned and muscle built during sleep

🍽️ Healthy Dinner Swaps

  • 🥟Momos: steamed > fried. Soup on the side keeps it filling
  • 🍝Pasta: whole wheat / chickpea pasta. Paneer instead of cream
  • 🍜Noodles: rice noodles > maida. Load with tofu + veggies
  • 🌮Mexican: beans + curd (not sour cream), no deep-fried shell

Our Journal

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Dhanvi's Entries

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Dhanvi's Goals

Weekly Rhythm

Your ideal week together
This Week's Check-ins
Ideal Weekly Routine

Weekly Score

Life performance · out of 100
TOTAL WEEKLY SCORE
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Sunday Weekly Review

Your life operating system · Every Sunday night
💡 Sunday ritual: Every Sunday evening, spend 15 minutes with this review. It closes the week with intention and opens the next one with clarity.
✅ What went well this week?
Celebrate wins — big and small
🔍 What didn't go well?
Be honest — no judgment, just learning
🎯 Next week's top priorities
Max 3 priorities — focus creates results