💪 Complete Exercise & Nutrition Plan for Muscle Growth & Fat Loss (Based on Your InBody Report) 🚀

Your InBody Analysis shows:

✔ Weight: 67.5 kg (Target: 62.1 kg)

✔ Muscle Mass (SMM): 27.7 kg (Needs +3.1 kg)

✔ Body Fat Percentage (PBF): 26.4% (Needs -8.5 kg)

✔ Visceral Fat Level: 7 (Moderate, should reduce to 5-6)

✔ Basal Metabolic Rate (BMR): 1443 kcal (Calories burned at rest)

✔ Recommended Calorie Intake: ~2100-2200 kcal for fat loss & muscle gain

📌 GOAL:

✅ Lose fat (-8.5 kg) while gaining muscle (+3.1 kg)

✅ Improve strength & metabolism

✅ Lower body fat % to 15-18%

🔥 Weekly Workout Plan (Hypertrophy & Fat Loss)

🔹 Workout Days: 5-6 Days/Week

🔹 Rest Days: 1-2 Days (Active Recovery or Light Cardio)

🔹 Workout Type: Weight Training + HIIT + Core Work

🔹 Focus: Progressive Overload & Fat Loss

🏋️‍♂️ Day 1: Upper Body (Push) – Chest, Shoulders, Triceps

Exercise	Sets	Reps	Rest Time
Barbell Bench Press	4	8-12	60-90 sec
Dumbbell Shoulder Press	3	8-12	60 sec
Incline Dumbbell Press	3	10-12	60 sec
Lateral Raises (Shoulders)	3	12-15	45 sec
Triceps Dips (Assisted if needed)	3	8-12	60 sec
Triceps Rope Pushdowns	3	12-15	45 sec

🏃‍♂️ HIIT Finisher (Optional, 10 min)

Battle Ropes – 30 sec
Jump Squats – 30 sec
Rest – 30 sec
Repeat 3-4 rounds

🔥 Day 2: Lower Body – Legs & Glutes

Exercise	Sets	Reps	Rest Time
Barbell Squats	4	8-12	60-90 sec
Romanian Deadlifts (RDLs)	3	10-12	60 sec
Bulgarian Split Squats	3	10 each leg	60 sec
Leg Curls (Machine)	3	12-15	45 sec
Seated Calf Raises	3	15-20	45 sec

🏃‍♂️ HIIT Finisher (10 min)

Treadmill Sprints – 20 sec
Walk/Rest – 40 sec
Repeat 6-8 rounds

🔥 Day 3: Rest or Active Recovery

30 min walking
Stretching/Yoga
Foam rolling

🔥 Day 4: Upper Body (Pull) – Back, Biceps

Exercise	Sets	Reps	Rest Time
Pull-Ups (Assisted if needed)	4	8-12	60 sec
Bent-Over Barbell Rows	4	8-12	60-90 sec
Lat Pulldown (Wide Grip)	3	10-12	60 sec
Face Pulls (Shoulder Health)	3	12-15	45 sec
Dumbbell Bicep Curls	3	12-15	45 sec
Hammer Curls (Forearms & Biceps)	3	12-15	45 sec

🏃‍♂️ Cardio (Optional, 15 min)

Stair Climber or Rowing Machine

🔥 Day 5: Lower Body – Strength & Power

Exercise	Sets	Reps	Rest Time
Deadlifts	4	6-10	90 sec
Leg Press	3	10-12	60 sec
Hip Thrusts (Glutes)	3	10-12	60 sec
Lunges (Weighted)	3	12 each leg	60 sec
Standing Calf Raises	3	15-20	45 sec

🏃‍♂️ HIIT Finisher (10 min)

Jump Rope – 30 sec
Jump Squats – 30 sec
Rest – 30 sec
Repeat 3-4 rounds

🔥 Day 6: Core & Cardio

Exercise	Sets	Reps	Rest Time
Hanging Leg Raises	3	12-15	45 sec
Plank (Weighted if possible)	3	45 sec	45 sec
Cable Woodchoppers	3	10 each side	45 sec
Russian Twists (With Weight)	3	20 reps	45 sec

🏃‍♂️ Cardio – 30 min

Running, Cycling, or Rowing

🔥 Day 7: Rest or Active Recovery

Light Yoga or Walking
10,000+ steps

🍽 Nutrition Plan for Muscle Growth & Fat Loss

🔥 Calories: 2100-2200 kcal per day

🔹 Protein: 1.6-2g per kg (~120-135g for you)

🔹 Carbs: 200-250g (Complex carbs preferred)

🔹 Fats: 50-70g (Healthy fats)

🔹 Water: 3+ liters per day

🍗 Sample Meal Plan

Meal	Food
Breakfast	4 boiled eggs + 2 multigrain toast + black coffee
Mid-Morning	Greek yogurt + nuts
Lunch	150g grilled chicken + brown rice + veggies
Pre-Workout	Banana + peanut butter
Post-Workout	Whey protein shake + oats
Dinner	Grilled fish/paneer + sweet potatoes + salad
Bedtime Snack	Cottage cheese (paneer) or almonds

🚀 Final Tips for Success

✅ Progressive Overload: Increase weights weekly

✅ Mind-Muscle Connection: Focus on muscle activation

✅ Sleep: 7-9 hours for recovery

✅ Consistency: Follow for 8-12 weeks for best results

📊 Expected Results (8-12 Weeks)

✔ Fat Loss: ~4-6 kg

✔ Muscle Gain: ~2-3 kg

✔ Body Fat %: Reduce to ~18%

✔ Strength & Stamina: 💯 Improved

💪 Complete Muscle Gain & Fat Loss Plan (Workout + Meal Plan) 🚀

Your InBody Report Analysis:

✔ Weight: 67.5 kg (Target: 62.1 kg)

✔ Muscle Mass (SMM): 27.7 kg (Needs +3.1 kg)

✔ Body Fat Percentage (PBF): 26.4% (Needs -8.5 kg)

✔ Visceral Fat Level: 7 (Moderate, should reduce to 5-6)

✔ Basal Metabolic Rate (BMR): 1443 kcal (Calories burned at rest)

✔ Recommended Calorie Intake: ~2100-2200 kcal for fat loss & muscle gain

📌 GOALS:

✅ Lose fat (-8.5 kg) while gaining muscle (+3.1 kg)

✅ Improve strength & metabolism

✅ Lower body fat % to 15-18%

🔥 Meal Plan (High Protein + Fat Loss)

🔹 Calories: 2100-2200 kcal per day

🔹 Protein: 1.6-2g per kg (~120-135g for you)

🔹 Carbs: 200-250g (Complex carbs preferred)

🔹 Fats: 50-70g (Healthy fats)

🔹 Water Intake: 3+ liters per day

🥑 Meal Plan (Sample)

Meal	Food
Breakfast (8:00 AM)	4 boiled eggs (2 whole, 2 whites) + 2 multigrain toast + 1 tbsp peanut butter + black coffee
Mid-Morning Snack (11:00 AM)	Greek yogurt (200g) + mixed nuts (almonds, walnuts)
Lunch (1:30 PM)	150g grilled chicken/paneer + 1 cup brown rice + mixed veggies + 1 tbsp olive oil
Pre-Workout (4:30 PM)	1 banana + 1 tbsp peanut butter OR 1 scoop whey protein
Post-Workout (6:30 PM)	Whey protein shake + 30g oats + 1 tsp honey
Dinner (8:30 PM)	Grilled fish/paneer + sweet potatoes (100g) + salad (cucumber, tomato, spinach)
Bedtime Snack (10:30 PM)	Cottage cheese (paneer) OR almonds (10-12) OR 1 boiled egg

🥤 Hydration & Supplements

✔ 3-4L water per day

✔ Green tea (optional for fat loss)

✔ Electrolytes on intense workout days

🔥 Workout Plan for Muscle Growth & Fat Loss

🏋️‍♂️ Weekly Workout Split

✅ Day 1: Upper Body (Push) – Chest, Shoulders, Triceps

✅ Day 2: Lower Body – Legs, Glutes

✅ Day 3: Active Recovery (Walking/Yoga)

✅ Day 4: Upper Body (Pull) – Back, Biceps

✅ Day 5: Lower Body – Strength & Power

✅ Day 6: Core & Cardio

✅ Day 7: Rest

💡 For Full Workout Details: Scroll Up!

🚀 Expected Results (8-12 Weeks)