Restart & Rebuild
Days 1-21 | Weeks 1-3
89.5 kg to about 88 kgPlan structure
Four focused phases
Momentum & Muscle Memory
Days 22-56 | Weeks 4-8
about 88 kg to about 85 kgPeak Fat Burn
Days 57-84 | Weeks 9-13
about 85 kg to about 81 kgFinal Cut to Goal
Days 85-100 | Weeks 14-17
about 81 kg to 76 kgContent mix
Reel category balance
Workout
30 reels
Gym sessions, exercises, form tips, strength updates
Nutrition
20 reels
Meals, macros, Indian diet, protein sources, hydration
Boxing
18 reels
Boxing classes, drills, sparring, conditioning progress
Mindset
17 reels
Motivation, habits, consistency, reflections, setbacks
Progress
15 reels
Weigh-ins, transformations, milestones, photos
Daily planner
100-day reel calendar
Day 1
Mindset
19 May | Phase 1
Why I am starting over
Posted 2 videos, stopped, now back. Here is why I did not quit.
Day 2
Workout
20 May | Phase 1
My full weekly training schedule
Boxing 5am + gym + 14 km cycling every day - this is the plan.
Day 3
Nutrition
21 May | Phase 1
What I eat in a day (Indian diet)
2,550 kcal, 180g protein - full Indian meal breakdown.
Day 4
Boxing
22 May | Phase 1
First boxing class back
Day 4 and my hands already hurt. Raw honest clip.
Day 5
Workout
23 May | Phase 1
Push day A - chest focus
Flat bench to incline to cables. Full session walkthrough.
Day 6
Workout
24 May | Phase 1
Pull day A - back and biceps
Pull-ups, barbell rows, hammer curls - how I do it.
Day 7
Mindset
25 May | Phase 1
Why rest days matter
Wednesday rest day. Most people skip this. Big mistake.
Day 8
Nutrition
26 May | Phase 1
My pre-boxing 5am meal
Just a banana and black tea. Here is why that is enough.
Day 9
Workout
27 May | Phase 1
Push day B - shoulder focus
Arnold press, face pulls, dips - shoulder day breakdown.
Day 10
Progress
28 May | Phase 1
Day 10 weight check-in
89.5 kg to what is the number now? Honest weigh-in.
Day 11
Boxing
29 May | Phase 1
What boxing does for fat loss
1 hour of boxing burns more than you think. Real numbers.
Day 12
Workout
30 May | Phase 1
Pull day B plus legs
Deadlifts, T-bar rows, leg press - the Friday grind.
Day 13
Nutrition
31 May | Phase 1
My lunch - dal, sabzi, roti, curd
700 kcal of real Indian food. No boiled chicken needed.
Day 14
Mindset
01 Jun | Phase 1
End of week 2 reflection
Two weeks in. What is working, what is hard.
Day 15
Workout
02 Jun | Phase 1
How I track progressive overload
Add 1 to 2 reps or 2.5 kg every week. Simple but it works.
Day 16
Nutrition
03 Jun | Phase 1
Foods I completely cut out
Fried food, mithai, maida, cold drinks. Here is my list.
Day 17
Boxing
04 Jun | Phase 1
Boxing for beginners - what to expect
First week of boxing feels like this. Honest breakdown.
Day 18
Workout
05 Jun | Phase 1
Why I cycle 14 km every day
Cycling plus boxing equals no extra cardio needed at gym.
Day 19
Mindset
06 Jun | Phase 1
How I stay consistent at 5:30am
I am not a morning person. Here is what actually works.
Day 20
Nutrition
07 Jun | Phase 1
Protein sources on an Indian diet
Eggs, paneer, dal, chicken, fish - hitting 180g daily.
Day 21
Progress
08 Jun | Phase 1
Week 3 weigh-in and body check
3 weeks of data. Weight, energy, strength - full update.
Day 22
Workout
09 Jun | Phase 2
How muscle memory is kicking in
Week 4 and weights are already going up. Real talk.
Day 23
Boxing
10 Jun | Phase 2
Sparring for the first time
First light sparring session. My heart rate was 180.
Day 24
Nutrition
11 Jun | Phase 2
My dinner - chicken and vegetables
600 kcal low-carb dinner that actually tastes good.
Day 25
Mindset
12 Jun | Phase 2
What 25 days taught me
Consistency over perfection. What changed in my mindset.
Day 26
Workout
13 Jun | Phase 2
Bench press form breakdown
4 sets of flat barbell press. Here is my exact technique.
Day 27
Nutrition
14 Jun | Phase 2
Paneer vs eggs - which is better?
Pre-gym snack battle. Protein, calories, taste compared.
Day 28
Progress
15 Jun | Phase 2
4-week transformation update
4 weeks, daily boxing, gym 4x - here is what changed.
Day 29
Workout
16 Jun | Phase 2
Pull-up progression over 4 weeks
Started struggling. Now doing 4 sets of 10. Progress.
Day 30
Mindset
17 Jun | Phase 2
Day 30 - halfway through month 1
30 days of showing up. What I would tell day-1 me.
Day 31
Boxing
18 Jun | Phase 2
How boxing changed my cardio
Cycling feels easier. Stairs feel easier. Boxing did this.
Day 32
Nutrition
19 Jun | Phase 2
Eating out and staying on track
How I handle social meals without ruining the deficit.
Day 33
Workout
20 Jun | Phase 2
Lateral raises - form and weight tips
Side delts are hard to grow. Here is what works for me.
Day 34
Mindset
21 Jun | Phase 2
Bad week? Here is what I do
Missed a session. Ate more than planned. How I recovered.
Day 35
Progress
22 Jun | Phase 2
5-week weigh-in
Tracking every Monday. Here is week 5 honest number.
Day 36
Nutrition
23 Jun | Phase 2
Water intake - 3.5 to 4 litres daily
I used to drink 1 litre. Here is how I fixed this habit.
Day 37
Workout
24 Jun | Phase 2
Deadlift tips for fat loss
3 sets of 6 to 8. Moderate weight. Full posterior chain.
Day 38
Boxing
25 Jun | Phase 2
Combination drills I practice daily
Jab, cross, hook, body - what I drill every morning.
Day 39
Mindset
26 Jun | Phase 2
Why I weigh every Monday only
Daily weigh-ins kill motivation. Once a week is better.
Day 40
Progress
27 Jun | Phase 2
Day 40 - visible changes?
Side by side with day 1 photo. Honest comparison.
Day 41
Nutrition
28 Jun | Phase 2
Meal prep for the week
How I prep food Sunday so I never miss a meal.
Day 42
Workout
29 Jun | Phase 2
6-week strength comparison
Bench, rows, shoulder press - numbers from day 1 vs now.
Day 43
Boxing
30 Jun | Phase 2
Footwork drills I learned
Most beginners ignore footwork. These drills changed my game.
Day 44
Mindset
01 Jul | Phase 2
Dealing with plateaus
Weight stalled for a week. Here is exactly what I did.
Day 45
Progress
02 Jul | Phase 2
Month 1.5 body update
45 days of boxing plus gym plus cycling. Honest update.
Day 46
Nutrition
03 Jul | Phase 2
BMR and TDEE explained simply
I burn 3,100 kcal a day. Here is how I calculated that.
Day 47
Workout
04 Jul | Phase 2
Arnold press vs shoulder press
Which builds better delts? My honest experience after 6 weeks.
Day 48
Boxing
05 Jul | Phase 2
How boxing tests your mental strength
3 minutes feels like 30. What happens in your head.
Day 49
Mindset
06 Jul | Phase 2
Sleep and fat loss - my 8-hour rule
Non-negotiable. Here is what happens when I skip sleep.
Day 50
Progress
07 Jul | Phase 2
Day 50 - halfway milestone
50 days in. Weight, strength, body fat - full report.
Day 51
Nutrition
08 Jul | Phase 2
Cheat meal strategy
Sweets once a week, max. How I do it without guilt.
Day 52
Workout
09 Jul | Phase 2
Cable fly form - chest isolation
Most people do this wrong. Here is the correct technique.
Day 53
Boxing
10 Jul | Phase 2
How I improved my punching speed
5 weeks of daily boxing and the difference is real.
Day 54
Mindset
11 Jul | Phase 2
Progress photo vs scale weight
The scale lies sometimes. Photos tell the real story.
Day 55
Progress
12 Jul | Phase 2
Week 8 weigh-in - peak fat burn starts
Entering the best fat loss window. Here is the number.
Day 56
Nutrition
13 Jul | Phase 2
Post-workout meal timing
After gym at 8pm - what I eat and why timing matters.
Day 57
Mindset
14 Jul | Phase 3
You are in the hardest phase now
Weeks 8 to 14 is where most people quit. Not me. Not you.
Day 58
Workout
15 Jul | Phase 3
How my body has changed at 2 months
Strength, endurance, shape - what 8 weeks did.
Day 59
Boxing
16 Jul | Phase 3
Boxing speed improvement update
My coach noticed it. Combinations feel different now.
Day 60
Progress
17 Jul | Phase 3
Day 60 - 2-month transformation
Side by side photo, weight update, honest reflection.
Day 61
Nutrition
18 Jul | Phase 3
What I eat before the gym
100g paneer or 2 eggs plus nuts at 5pm. Why this works.
Day 62
Workout
19 Jul | Phase 3
Incline press - upper chest focus
Why incline matters and how I program it into Push A and B.
Day 63
Mindset
20 Jul | Phase 3
Why comparison kills motivation
Stop comparing your day 60 to someone else's day 300.
Day 64
Boxing
21 Jul | Phase 3
3 rounds of pad work
Quick clip of pad work session. Heart rate hits different.
Day 65
Progress
22 Jul | Phase 3
Week 10 weigh-in
Somewhere between 85 and 83 kg. Honest Monday check-in.
Day 66
Nutrition
23 Jul | Phase 3
Dal - the underrated protein source
1 cup of dal has more protein than you think. Breakdown.
Day 67
Workout
24 Jul | Phase 3
Skull crushers - tricep long head
How I do EZ bar skull crushers without joint pain.
Day 68
Mindset
25 Jul | Phase 3
Showing up when motivation is zero
Some mornings at 5am I do not want to go. Here is my trick.
Day 69
Workout
26 Jul | Phase 3
Romanian deadlift - hamstring guide
How to feel it in hamstrings, not lower back. Technique.
Day 70
Progress
27 Jul | Phase 3
Day 70 - big check-in
70 days of consistency. Weight, measurements, energy level.
Day 71
Nutrition
28 Jul | Phase 3
How I eat 180g protein on Indian food
Full day of eating with exact protein numbers per meal.
Day 72
Boxing
29 Jul | Phase 3
What I learned from 10 weeks of boxing
Fitness, discipline, breathing, confidence - all changed.
Day 73
Workout
30 Jul | Phase 3
Seated cable row - back thickness
Most skipped exercise for a thick back. My technique.
Day 74
Mindset
31 Jul | Phase 3
Calorie adjustment at week 12
Weight stalled 2 weeks. I dropped 100 kcal. Here is why.
Day 75
Progress
01 Aug | Phase 3
75-day mark - 3/4 done
75 reels, 75 days. Weight update and what I see in mirror.
Day 76
Nutrition
02 Aug | Phase 3
Seasonal fruit as pre-boxing fuel
What fruit I eat at 5am and why carbs before boxing work.
Day 77
Workout
03 Aug | Phase 3
My favourite superset combinations
Chest + triceps, back + biceps - time-saving supersets.
Day 78
Boxing
04 Aug | Phase 3
Skipping rope for boxing conditioning
I added skipping on rest days. Here is the effect.
Day 79
Mindset
05 Aug | Phase 3
What 78 days of discipline looks like
Not perfect. But consistent. Here is my honest take.
Day 80
Progress
06 Aug | Phase 3
Week 13 weigh-in - entering final phase
Getting close to 81 kg. The last 5 kg feel different.
Day 81
Nutrition
07 Aug | Phase 3
Low-carb dinner - why it works
Dinner is the one meal I keep low carb. Science and results.
Day 82
Workout
08 Aug | Phase 3
Face pulls - rear delt and rotator cuff
The exercise every gym person skips. Do not skip this.
Day 83
Boxing
09 Aug | Phase 3
Conditioning update - 3-month boxing check
Cardio, power, speed - honest 3-month boxing update.
Day 84
Progress
10 Aug | Phase 3
Day 84 - 12-week transformation
12 weeks of boxing + push/pull + cycling. The full story.
Day 85
Mindset
11 Aug | Phase 4
The last 5 kg are the hardest
Why the final cut feels slow - and why that is normal.
Day 86
Nutrition
12 Aug | Phase 4
Calorie cycling - how I handle it
Some days 2,400. Some days 2,700. Here is my strategy.
Day 87
Workout
13 Aug | Phase 4
Strength at 85 days vs day 1
Side by side numbers - bench, pull-up, deadlift, shoulder.
Day 88
Boxing
14 Aug | Phase 4
What my boxing coach said this week
Direct feedback from coach on my progress. Honest share.
Day 89
Mindset
15 Aug | Phase 4
How I stay focused in the final stretch
90 days in and focus is harder. What keeps me going.
Day 90
Progress
16 Aug | Phase 4
Day 90 - 3-month full update
Weight, body fat estimate, strength, boxing level - everything.
Day 91
Nutrition
17 Aug | Phase 4
Maintenance calories - what comes after
At 76 kg I shift to 2,900 kcal. Here is the plan.
Day 92
Workout
18 Aug | Phase 4
How my training will change after day 100
Same schedule, different goal. Muscle building phase next.
Day 93
Boxing
19 Aug | Phase 4
Will I keep boxing after day 100?
Answer is yes. Here is why boxing became my lifestyle.
Day 94
Mindset
20 Aug | Phase 4
Lessons from 94 days of consistency
What changed - not just physically but mentally.
Day 95
Progress
21 Aug | Phase 4
Week 17 weigh-in - almost there
78 kg territory. 76 is in sight. Honest number update.
Day 96
Nutrition
22 Aug | Phase 4
My final meal plan at goal weight
How nutrition changes when I hit 76 kg.
Day 97
Workout
23 Aug | Phase 4
Final gym session before day 100
Everything I did on day 97 - full session documented.
Day 98
Boxing
24 Aug | Phase 4
Final boxing class before the end
100 days started here. Emotional honest clip from class.
Day 99
Mindset
25 Aug | Phase 4
What I would tell day-1 me
Everything I wish I knew before starting this journey.
Day 100
Progress
26 Aug | Phase 4
Day 100 - final transformation reveal
89.5 kg to ??? kg. Boxing + push/pull + cycling. 100 days.
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