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Building a lean and athletic physique is not just about crash diets or endless cardio; it's about achieving a perfect balance of diet, training, and recovery. In this article, we will explore a 60-day lean body transformation plan designed specifically for Indian men and women who want to lose fat, gain muscle, and achieve a ripped and defined physique naturally.
Before we dive into the plan, it's essential to understand that hitting your macros is just the beginning. What matters more is how well your body digests and uses the nutrients you consume. Poor absorption can lead to bloating, discomfort, and a lack of results, which is why it's crucial to focus on maximizing protein absorption.
The Importance of Protein Absorption
Protein is a critical component of any fitness plan, but if your body is not absorbing it effectively, you may be wasting your money on supplements and expensive food. This is where Nutrabay BioAbsorb comes in – a next-generation protein powder that incorporates the ProDiFi Blend of Probiotics, Digestive Enzymes, and Fibres. By using Nutrabay BioAbsorb, you can ensure that your body is getting the most benefit from every scoop.
The 60-Day Lean Body Transformation Plan
This plan is built on science-based training and real Indian nutrition. It's not about starving yourself; it's about eating right, training effectively, and building a physique that lasts. Here's a breakdown of the plan:
Diet Plan
The diet plan is designed to provide you with a balanced mix of protein, carbohydrates, and fats. You'll learn how to calculate your macros for muscle building and fat loss, how to create a fat loss diet plan using affordable Indian foods, and how to prevent muscle loss while cutting fat. The plan includes a complete full day of eating, which will show you how to design meals that support body recomposition.
Workout Plan
The workout plan is designed to help you burn fat while building lean muscle mass. It's a five-day plan that includes a mix of cardio and strength training exercises. You'll learn how to train smart and avoid overtraining, which is essential for achieving a lean and athletic physique.
Phase 1: Building a Foundation
The first phase of the workout plan is designed to help you build a strong foundation of muscle and endurance. This phase includes exercises such as squats, deadlifts, bench press, and rows.
Phase 2: Building Lean Muscle
The second phase of the workout plan is designed to help you build lean muscle mass. This phase includes exercises such as lunges, leg press, shoulder press, and bicep curls.
Full Day of Eating
The full day of eating plan includes a mix of protein, carbohydrates, and fats. You'll learn how to design meals that support body recomposition and help you achieve a lean and athletic physique.
Alternate Products
Fitmusk : A coaching platform that offers personalized training and nutrition plans to help you achieve your fitness goals. With Fitmusk, you can get started for just ₹249/month or ₹65/month with a 6-month plan.
Life AMG App : A mobile app that offers personalized coaching and training plans to help you achieve your fitness goals. With Life AMG, you can get started for free and upgrade to a premium subscription for just ₹249/month.
Nutrabay BioAbsorb : A next-generation protein powder that incorporates the ProDiFi Blend of Probiotics, Digestive Enzymes, and Fibres. With Nutrabay BioAbsorb, you can ensure that your body is getting the most benefit from every scoop.
Final Verdict
Achieving a lean and athletic physique requires dedication, hard work, and a well-planned diet and training program. With the 60-day lean body transformation plan outlined in this article, you'll have everything you need to get started on your fitness journey. Remember to focus on maximizing protein absorption, eating right, and training effectively, and you'll be on your way to achieving a ripped and defined physique in no time.
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What Viewers Are Saying
- LEAN BODY
- Bhai mein 70 kg ka hoon at present aur mera goal Lean…
- Lean mode for intermediate..
- 👍 13
- 😐 4
- 👎 3
Viewer Comments
WORKOUT [ PHASE 1 ] MONDAY - FULL BODY WORKOUT 1 1. INCLINE DB PRESS 2/3 SETS X 10/12 REPS 2. DB SHOULDER PRESS 2/3 SETS X 10/12 REPS 3. CABLE ROWING 2/3 SETS X 10/12 REPS 4. ( ARMS SUPER SET ) INCLINE DB CURL & BENT OVER TRICEPS EXTENSION 3 SETS X 15 REPS 5. SEATED LEG CURL 3 SETS X 15 REPS TUESDAY - FULL BODY WORKOUT 2 1. SMITH MACHINE SQUATS 2/3 SETS X 10/12 REPS 2. DB CHEST PRESS 2/3 SETS X 10 REPS 3. NEUTRAL GRIP LAT PULLDOWN 2/3 SETS X 10/12 REPS 4. CABLE LATERAL RAISES 2/3 SETS X 15 REPS 5. ( ARMS SUPER SET ) PREACHER CURLS & OVERHEAD TRICEPS EXTENSION 3 SETS X 15 REPS 6. REVERSE PEC DECK FLY 2/3 SETS X 15 REPS WEDNESDAY - CONDITIONING DAY ( ABS, FOREARMS, CALVES ) 1. CIRCUIT ( EACH EXERCISE 30 SECS X 3 TIMES & 45 TO 1 MIN REST AFTER 1 ROUND ) - 180 SQUAT JUMPS - CROSS BODY MOUNTAIN CLIMBERS - STEPPER JUMPS 2. CORE CIRCUIT ( 2/3 ROUNDS ) - ALTERNATE TOE TOUCHES 10 REPS - HALF CRUNCHES 10 REPS - RUSSIAN TWIST 10 REPS EACH SIDE - PLANK HOLD 30 SECS 3. FOREARMS ( SUPER SET X 3 SETS) - DB WRIST CURL 20 REPS & DEAD HANG 30 SECS HOLD 4. CALVES ( SUPER SET X 3 SETS ) - STANDING CALF RAISES 15 REPS & SEATED CALF RAISES 20 REPS THURSDAY - REST DAY FRIDAY - UPPER BODY WORKOUT 1. DB DECLINE BENCH PRESS 3 SETS X 10/12 REPS 2. MACHINE SHOULDER PRESS 3 SETS X 10/12 REPS 3. CLOSE GRIP LAT PULLDOWN 3 SETS X 10/12 REPS 4. CABLE CHEST FLYS 3 SETS X 15 REPS 5. DB LATERAL RAISES 3 SETS X 15 REPS 6. (ARMS SUPER SET ) STANDING HAMMER CURL & TRICEPS PUSHDOWN 3 SETS X 10 REPS SATURDAY - LOWER BODY WORKOUT 1. DB ROMANIAN DEADLIFT 2/3 SETS X 10/12 REPS 2. WALKING LUNGES 2/3 SETS 10/12 REPS EACH LEG 3. ( SUPER SET ) LEG EXTENSION & LEG CURL 3 SETS X 10 REPS 4. ABS CIRCUIT ( X 3 TIMES & 45 TO 1 MIN REST AFTER 1 ROUND ) - KNEE RAISES CAPTAIN CHAIR 10 REPS - BICYCLE CRUNCHES 10 REPS EACH SIDE - SUPERMAN 30 SECS HOLD ( LOWER BACK ) [ PHASE 2 ] MONDAY - FULL BODY WORKOUT 1 TUESDAY - FULL BODY WORKOUT 2 WEDNESDAY - CONDITIONING DAY 1 THURSDAY - REST DAY FRIDAY - FULL BODY WORKOUT 3 SATURDAY - CONDITIONING DAY 2
NeutralLEAN BODY
PositiveBhai mein 70 kg ka hoon at present aur mera goal Lean and Muscular body karna chahata hoon . Aur mein subha gym( 5:30 Am - 7:40 am ) jaa sakta hoon wohi mere best time hai mera diet apko share kar raha hoon ek baar dekhkar boliye na aap - (pre workout) 1 banana And 1 glass luke warm water (Post-Workout ) Breakfast 2 roti 3 boiled eggs (2 whole + 1 white ) 1 glass milk 1:30 PM – (Lunch) Rice: 1 medium bowl ( around 150 gm ) Vegetables Dal (1 bowl) Curd/dahi (salt allowed) Boiled Chicken (2–3 days/week) (6: 00 PM – Mini Snack) fruit (apple / banana) 10–12 peanuts OR 4 almonds 9:30 PM –( Dinner) 2 roti Dal Sabji Bhai apke video mein itna egg khanney ki baat ki hai . Humlog ke yaha egg ki kimat bhut hai. Issiliye budget mein nahi judta. Please ekbar mere diet plan ko dekhar boliye na ki yeh diet plan thik hai ki nahi .
PositiveMahajan sir main apke videos 2.5 years dekta ho kya ap teenager ke liye beginner to pro level tak gym kaise kare bataye aur home bodyweight workout
PositiveCan I drink milk night in weight loss
NeutralLean mode for intermediate..
NegativeThe diet you mentioned doesn't reach 140 gms protein threshold.
Negative128 grams carbs for 80kgs and working professional is very unpractical number
NegativeLean body
PositiveLean body
PositiveLean Body
PositiveSir I need something after workout because at that moment is were my diet gets messed up because I am supper hungry after workout and since I dont have anything decided to eat at home I just have my unhealthy outside snacks after gym
PositiveLean body
PositiveBro resistance band se kaise muscle gain karein. ispe ek video banaao plz
PositiveLikes from pune big fan made easy and affordable for everyone to become fit at home using fitmusk
PositiveCan I do home workout instead of going gym 🫠?
NeutralHello abhinav sir i am watching your videos since 4 years i know you are the genuine one in this industry and became sad to see your audiance views you deserve millions of views sir please collab with someone or do something for your videos to gain more views a fan of your sir 🙏❤ one day we will meet one day
PositiveSir, as a student, i can only give 1 hr to work ou,t so 6 -7 exercises is not possible. pls make a video on the 4-5 exercise a day so that it can be done within 1 hour.
Positivelean body
PositiveSkimmed milk???
NeutralFrequently Asked by Viewers
Q: Can I do home workout instead of going gym 🫠?
A: This question appears frequently among viewers.
Q: Skimmed milk???
A: This question appears frequently among viewers.
