We know that most diets fail and we also know that this is largely because they create feelings of deprivation and severely restrict the food choices made available to those following them. No one wants to repeat the same week of meals over and over again, for the rest of their lives, while excluding most ‘soul foods’ completely.


I believe in a different approach – the one that lets you have delicious biryani with raita, polish off a kebabs for dinner, and perhaps even squeeze in some chocolate if you’ve been wanting some for a while!

I call this my 80/10/10 approach or Flexible Dieting.



Since we focus more on portion sizes and incorrect portion will completely change the calories being consumed.

In order to avoid confusion regarding the measurements in the meal plan please use standard measuring cups.

Here's a link to the cheapest one I found on amazon. In case you need a set. These are the most easily available measures.



If you have or want to buy a different set ensure the following measurements
1 cup = 240 ml
3/4 cup = 180 ml
1/2 cup = 120 ml
Please remember portion sizes are crucial in this journey. Many brands 1 cup is 250 ml whereas we want the one that is 240ml. 
DO NOT use regular home bowls to measure unless they are as per the measurement above.
All measurements as POST cooking (unless mentioned otherwise)



  • 2 weeks pre-training : dumbbells not needed 
  • 12 weeks main program : dumbbells needed

So make sure you order them now. If you already have some or can borrow that's great too. 

We will require a set of varying weights
2kg pair of dumbbells 
5kg pair dumbbells and
10kg pair of dumbbells or one 10 kg kettle bell

(for example : 2 kg pair means 2 dumbbells where each of them weigh 2 kgs.) 
You can borrow these or if you have access to a home, apartment or regular gym, use theirs.They are also available at a nominal amount online.
Here's a link to a very basic one


(we will not require any weights during the 2 weeks of pre training)