FILE / 001 CLASSIFIED — INTERNAL VOL. I

PROJECT
G

A 90-day system. Not motivation. A blueprint, executed boringly, every single day.

SUBJECT
GANESH
CURRENT
77 KG
TARGET
72 KG
DURATION
90 DAYS
SCROLL ↓
NO EXCUSES· NO BISCUITS· NO SUGAR· NO SHORTCUTS· HIT PROTEIN· WALK 8K STEPS· SLEEP 7 HOURS· NO EXCUSES· NO BISCUITS· NO SUGAR· NO SHORTCUTS· HIT PROTEIN· WALK 8K STEPS· SLEEP 7 HOURS·
— 01 / TARGETS

DAILY
NUMBERS.

These are the only numbers that matter. Hit them daily. Track them weekly.

CALORIES
2,050kcal
Slight deficit. Recomp.
PROTEIN
155g
The lever. Non-negotiable.
WATER
3.5L
Kills bloating + face puff.
STEPS
8,000+
Direct attack on belly fat.
CARBS
200g
Fuel for gym.
FATS
60g
Hormones. Joints.
SLEEP
7h+
Recovery. Fat loss.
GYM
4/wk
Builds the V-shape.
— 02 / DOCTRINE

THE EIGHT
NON-NEGOTIABLES.

Break any of these, the plan breaks. There is no negotiating with Project G.

01
Hit protein. Daily.
Miss calories sometimes. Never miss protein. Track on a notepad if you have to. 155g, every day.
02
One cup of rice at lunch.
Not two. Not "a little more." One. Fill the rest of the plate with sambar, sabzi, curd, chicken, eggs.
03
Zero junk for 90 days.
No sugar drinks. No biscuits. No bonda, bajji, mixture, chips. Not "occasionally." Zero.
04
Walk 8,000+ daily.
A 20-min walk after dinner is mandatory. This is what burns visceral belly fat directly.
05
One scoop of whey. Daily.
Hitting 155g of protein on Indian food without whey is genuinely hard. Buy MuscleBlaze Biozyme or ON Gold Standard.
06
No food after 9 pm.
Water and black coffee/tea only. Late-night eating is where the belly comes from.
07
Sunday weigh-in. No skip.
Same time, after waking, empty stomach. Side-profile photo every 2 weeks. Numbers don't lie. The mirror does.
08
Weekends count.
90% of guys fail because Saturday and Sunday don't feel like real days. They are. Treat them exactly like Monday.
"You don't need motivation. You need a system. This is the system. Follow it for 90 days without negotiating with yourself."
— 03 / RHYTHM

DAILY
SCHEDULE.

The rhythm of Project G. Adjust by ±30 min for work. Keep meal gaps consistent — skipping leads to binging.

06:30
Wake + hydrate
1 glass water + 1 glass warm water with lemon. No phone for 10 min.
06:45
Quick walk / stretch
10 min light movement. Wakes up metabolism.
07:00
Black coffee / green tea
No sugar. No milk if possible.
08:30
Breakfast — Meal 1
Eat at the same time every day. Build the rhythm.
11:00
Mid-morning — Meal 2
Whey + banana, OR 3 boiled eggs.
13:30
Lunch — Meal 3
Biggest meal. Rice + chicken/dal + sabzi + curd.
17:00
Snack — Meal 4
Sprouts / chana / peanuts. Black coffee or tea.
18:30
Gym (Mon/Tue/Thu/Sat)
60–75 min. Pre-workout: 1 banana 30 min before.
20:00
Dinner — Meal 5
Lightest meal. Chapati + chicken/dal + sabzi.
20:30
20-min walk — MANDATORY
Around the block. Terrace. Anywhere. Just walk.
22:30
Lights off
Phone away. 7+ hours sleep is non-negotiable.
— 04 / FUEL

DAILY
MEAL PLAN.

~2,050 kcal · ~155g protein · non-veg · Udupi household friendly. Five meals. No skipping.

01 / 05
Breakfast
08:30
3 idli + sambar + 3-egg omelette
or 2 dosa + sambar + 3-egg bhurji
or 2 chapati + 3 eggs + sabzi
480kcal
30gprotein
02 / 05
Mid-morning
11:00
1 scoop whey in water + 1 banana
or 3 boiled eggs + black coffee
260kcal
28gprotein
03 / 05
Lunch
13:30
1 cup rice + 150g chicken curry
+ 1 cup dal + sabzi + 1 cup curd
650kcal
50gprotein
04 / 05
Snack
17:00
1 bowl sprouts chaat + black tea
or 30g peanuts + 30g chana + tea
280kcal
15gprotein
05 / 05
Dinner
20:00
2 chapati + 100g chicken / fish curry + sabzi + small bowl curd
or 3-egg omelette if no chicken available
480kcal
32gprotein
— 05 / DECISIONS

EAT.
MEASURE.
AVOID.

When in doubt, check this list. Print it. Stick it on the kitchen wall.

EAT FREELY NO PORTION LIMIT
Vegetables
All leafy greens, cabbage, cauliflower, broccoli, beans, capsicum, bottle gourd, ridge gourd, brinjal, bhindi
Fruits
Apple, guava, papaya, watermelon, orange, mosambi, pomegranate, berries
Sprouts
Moong, chana, methi sprouts — 1 bowl/day ideal
Liquids
Water, black coffee, green tea, plain buttermilk (no sugar)
Spices
All Indian spices, garlic, ginger, turmeric, lemon, vinegar
EAT IN MEASURE DAILY · WATCH QUANTITY
Rice
1 cup at lunch only. Not 2. Try mixing with brown rice.
Chapati
2–3 at dinner. Use minimum oil/ghee.
Idli / dosa
3 idli OR 2 dosa max per meal
Dal / sambar
1–2 cups daily — your protein hero
Curd / buttermilk
1–2 cups daily, plain
Banana
1 per day (pre-workout best)
Ghee / oil
1–2 tsp per meal max
Peanuts / cashew
30g/day (one fistful) — easy to overeat
AVOID FOR 90 DAYS NO EXCEPTIONS
Sugar drinks
Coke, Pepsi, Frooti, Maaza, packaged juices, energy drinks
Fried snacks
Bonda, bajji, vada, samosa, mixture, chips, pakoda, banana chips
Sweets
Laddu, jalebi, halwa, kheer, payasam, gulab jamun, ice cream
Biscuits & bakery
Parle-G, Bourbon, cake, puffs, bun, pastries
Maida foods
White bread, naan, kulcha, white pasta, instant noodles
Restaurant gravies
Butter chicken, chicken 65, biryani (cheat-meal only)
Alcohol
Pure empty calories. Especially beer.
Late-night food
Anything after 9 pm
One cheat meal per week. Not a cheat day. Saturday lunch is best. Eat what you want — biryani, chicken 65, dosa with ghee — but ONE meal. Then back to plan.
— 06 / GREEN STUFF

FRUITS
& SPROUTS.

Best fruit time: morning or pre-workout. Avoid fruit at night — sugar gets stored when sedentary.

Banana
Pre-workout fuel. 1 medium · 30 min before gym.
Apple
Snack hero. 1 whole · mid-morning or 5 pm.
Guava (peru)
Best evening snack. High fibre, low cal, vitamin C.
Papaya
Kills bloating. 1 cup · morning or after lunch.
Watermelon
Hydration + low cal. 1 bowl · pre-gym is great.
Orange / mosambi
Vitamin C, immunity. 1–2 fruits · morning.
Pomegranate
Antioxidants, iron. ½ cup seeds · anytime.
Pineapple
Aids digestion. 1 cup · after meals works well.
Mango (seasonal)
Tasty but high sugar. ½ fruit · ONLY morning, max 1×/day.

Sprouts.

Cheap. High-protein. High-fibre. Your evening snack hero.

Moong sprouts
Cheapest, easiest. Buy 1 kg moong dal. Daily snack — chaat style.
7gPROTEIN
Chana (kala) sprouts
Highest protein. Slightly tougher. Snack or salad addition.
11gPROTEIN
Rajma sprouts
Don't eat raw — light steam first. 1–2x/week, lunch addition.
13gPROTEIN
Methi sprouts
Slightly bitter. Great for digestion. Mix with other sprouts.
5gPROTEIN
Mixed sprouts
Best variety. Combine moong + chana + methi.
9gPROTEIN

HOW TO MAKE SPROUTS AT HOME

Night 1: Soak 1 cup whole moong (or chana) in water. Cover. Leave overnight.

Morning 1: Drain water. Tie in damp muslin/thin cloth. Keep in dark warm place.

Morning 2 (24h later): Sprouts ready. Wash. Refrigerate. Lasts 3 days.

To eat: Mix with chopped onion, tomato, cucumber, coriander, green chilli, lemon, salt, chaat masala.

— 07 / KITCHEN

EASY
RECIPES.

Quick. Cheap. Built for the macros. Make them part of the weekly rotation.

RECIPE 01 / 07 — BREAKFAST

High-Protein Masala Omelette

3 eggs5 min~280 kcal22g protein
Ingredients
  • 3 whole eggs
  • 1 small onion (chopped fine)
  • 1 small tomato (chopped)
  • 1 green chilli (chopped)
  • Coriander leaves (handful)
  • Salt, black pepper, ½ tsp turmeric
  • 1 tsp oil
Method
  1. Beat 3 eggs in a bowl with salt, turmeric, pepper.
  2. Add onion, tomato, chilli, coriander. Mix.
  3. Heat 1 tsp oil in non-stick pan on medium heat.
  4. Pour mix. Cook 2 min. Flip. Cook 1 more min.
  5. Eat with 2 chapati or 2 idli.
RECIPE 02 / 07 — LUNCH · MEAL-PREP

Ganesh's Chicken Breast Curry

500g chicken30 min4 portions38g protein/portion
Ingredients
  • 500g chicken breast (cubed)
  • 2 onions (sliced)
  • 2 tomatoes / ½ cup tomato puree
  • 1 tbsp ginger-garlic paste
  • 1 tsp turmeric, 1 tsp red chilli, 1 tsp coriander powder, ½ tsp garam masala
  • 1 tbsp oil, salt, fresh coriander
Method
  1. Heat oil in a kadhai. Add onions, sauté till golden (5–7 min).
  2. Add ginger-garlic paste. Cook 1 min till raw smell goes.
  3. Add tomatoes + spice powders + salt. Cook 5 min till oil separates.
  4. Add chicken cubes. Mix well. Cook 5 min on high heat.
  5. Add 1 cup water. Cover and simmer 12–15 min till tender.
  6. Sprinkle garam masala + coriander. Done.
  7. Storage: Split into 4 boxes. Refrigerate 2, freeze 2. Reheat with splash of water.
RECIPE 03 / 07 — LUNCH/DINNER · NO OIL

Tandoori-Style Grilled Chicken

300g chicken20 min + marinate2 portions42g protein
Ingredients
  • 300g chicken breast (whole or cubes)
  • 3 tbsp curd / yogurt
  • 1 tsp ginger-garlic paste
  • 1 tsp red chilli powder, 1 tsp tandoori masala, ½ tsp turmeric
  • 1 tbsp lemon juice, salt
Method
  1. Mix curd + all spices + lemon + salt in a bowl.
  2. Add chicken. Coat well. Marinate 30 min (or overnight in fridge).
  3. Heat a non-stick tawa or grill pan. NO oil needed.
  4. Cook 5–6 min per side on medium heat till charred edges.
  5. Eat with onion + lemon + green chutney. Or stuff in chapati for a wrap.
RECIPE 04 / 07 — SNACK · 5 PM

Sprouts Chaat

1 bowl5 min~220 kcal14g protein
Ingredients
  • 1 cup mixed sprouts (moong + chana)
  • 1 small onion (chopped fine)
  • 1 small tomato (chopped)
  • 1 green chilli (chopped)
  • Coriander, mint leaves
  • Lemon juice, salt, black pepper, chaat masala
  • Optional: ½ chopped cucumber, pomegranate seeds
Method
  1. If sprouts feel raw, microwave/steam for 2 min (don't boil — kills nutrients).
  2. Mix everything in a bowl.
  3. Squeeze lemon. Add salt, pepper, chaat masala. Toss.
  4. Eat fresh. Don't store after mixing.
RECIPE 05 / 07 — DINNER · FAST

Egg Bhurji with Chapati

3 eggs8 min~340 kcal24g protein
Ingredients
  • 3 whole eggs (or 2 whole + 3 whites)
  • 1 onion, 1 tomato, 1 green chilli — chopped
  • 1 tsp ginger-garlic paste
  • ½ tsp turmeric, ½ tsp red chilli, salt
  • 1 tsp oil, coriander
Method
  1. Heat oil. Add onion + chilli. Cook 3 min.
  2. Add ginger-garlic paste. Cook 1 min.
  3. Add tomato + spices. Cook 2 min till mushy.
  4. Beat eggs separately, pour into pan. Stir continuously till scrambled.
  5. Garnish coriander. Eat with 2 chapati. Done in under 10 min.
RECIPE 06 / 07 — DINNER · 2× WEEK

Mangalorean Fish Curry — Light

300g fish25 min2 portions28g protein/portion
Ingredients
  • 300g fish (rohu, surmai, mackerel)
  • 1 onion, 1 tomato — chopped
  • 1 tsp ginger-garlic paste
  • 1 tsp red chilli, 1 tsp coriander powder, ½ tsp turmeric, ½ tsp tamarind paste
  • 2 tbsp grated coconut (small only)
  • 1 tsp oil, curry leaves, salt
Method
  1. Marinate fish with salt + turmeric for 10 min.
  2. Heat oil. Splutter curry leaves. Add onion. Cook 4 min.
  3. Add ginger-garlic + tomato + spices + tamarind. Cook 4 min.
  4. Add 1.5 cups water + coconut. Bring to boil.
  5. Slide in fish pieces. Simmer 10 min on low. Don't stir aggressively.
  6. Serve with 1 cup rice (small portion). Done.
RECIPE 07 / 07 — POST-WORKOUT

Post-Workout Protein Shake

1 glass2 min~320 kcal32g protein
Ingredients
  • 1 scoop whey protein
  • 1 banana
  • 200 ml water (or milk for extra cal)
  • 1 tsp peanut butter (optional)
  • Pinch of cinnamon
Method
  1. Blend everything OR shake hard in a shaker.
  2. Drink immediately after workout. This window matters.
— 08 / IRON

4-DAY
GYM SPLIT.

Push / Pull / Legs / Upper · 3–4 sets · 8–12 reps · rest 60–90 sec · add weight every week.

DAY 01 — PUSH
MONDAY · CHEST · SHOULDERS · TRICEPS
EXERCISESETS × REPSNOTES
Barbell Bench Press4 × 8Main lift. Add 2.5kg/week.
Overhead Shoulder Press3 × 10Builds the V-shape.
Incline Dumbbell Press3 × 10Upper chest = jawline illusion.
Lateral Raises3 × 12Wide shoulders = small waist.
Tricep Pushdown (cable)3 × 12Burn-out at the end.
DAY 02 — PULL
TUESDAY · BACK · BICEPS · REAR DELTS
EXERCISESETS × REPSNOTES
Lat Pulldown4 × 10Wide grip. Pull to chest, not chin.
Barbell Bent-Over Row3 × 8Back thickness — V-taper.
Seated Cable Row3 × 10Squeeze blades at end.
Face Pulls3 × 15Posture fix — important.
Bicep Curls3 × 12DB or BB, your pick.
DAY 03 — LEGS
THURSDAY · QUADS · HAMSTRINGS · ABS
EXERCISESETS × REPSNOTES
Barbell Squat4 × 8Burns most calories of any lift.
Romanian Deadlift3 × 10Hamstrings + glutes.
Leg Press3 × 12Quads.
Standing Calf Raises4 × 15Slow on the way down.
Hanging Leg Raises3 × 12Direct ab work — kills lower belly.
DAY 04 — UPPER
SATURDAY · FULL UPPER BODY
EXERCISESETS × REPSNOTES
Deadlift4 × 5King of all lifts. Form first.
Pull-ups (or assisted)3 × maxBuilds back width.
Dumbbell Shoulder Press3 × 10Steady, controlled.
Cable Chest Fly3 × 12Squeeze chest at the middle.
Plank3 × 45sHold tight, breathe through it.
— 09 / DAILY DISCIPLINE

WEEKLY
TRACKER.

Tap each cell to mark complete. Saves automatically. Reset every Monday morning.

HABIT MONTUEWEDTHUFRISATSUN
Saved on this device. Tap any cell to toggle.
— 10 / 90 DAYS

THE
TIMELINE.

What changes, when. Trust the curve. The first 4 weeks are quiet. Then it accelerates.

01WEEK
Adaptation phase
Hunger, mild headaches, some bloating from new foods. Don't quit. Energy returns by day 5.
02WEEK
Bloating drops
Belly looks visibly less distended. Face feels less puffy. Scale down 1–1.5kg (mostly water).
04WEEK
First real change
Pants fit looser. You notice it in the mirror. Lifting numbers going up. Down ~2.5kg.
06WEEK
Shoulders show up
Shoulder definition appearing. Chest fuller. Side profile noticeably flatter.
08WEEK
Compliments start
Family/friends begin commenting. Jawline emerging. Down 4kg. Visible progress.
12WEEK
Transformation
Target weight ~72kg. Belly flat. Shoulders broad. Face sharp. New clothes needed.