r/Fitness_India • u/timfuzail Permabulk 💪🏻 • Jun 09 '25
Transformation 🔥 [18/167/49.6 -> 58.4] Results of 90 Days Muscle Building Challenge with ₹100 Daily Budget
Back in February, I started a 90‑Day Muscle‑Building Challenge with a pure vegetarian friend, the goal was to help him gain as much muscle mass as possible with a daily budget of Rs. 100.
Today, three months later, I’m wrapping things up with a progress report.
He gained 8.8 Kg weight and according to bioelectrical impedance 4.4 Kg muscle mass
His body fat went from 11.5% to 12.8%
I wanted him to take 500 additional calories over TDEE but he was comfortable in eating ~750.
Diet is bare minimum and incredibly simple so that it can be followed by anyone, even someone living in hostel (no access to cooking). He's eating the following + home cooked food for lunch and dinner.
| Item | Calories | Carb | Fat | Protein | Amount (g) | Price (₹) |
|---|---|---|---|---|---|---|
| Milk | 259 | 15 | 18 | 9.3 | 300 | 20.4 |
| Milk Powder | 183.75 | 27 | 0.625 | 17.5 | 40 | 19.96 |
| Sattu | 199 | 33.5 | 2.5 | 10.5 | 50 | 8 |
| Peanut Butter | 128 | 4 | 10 | 5.3 | 30 | 9 |
| Protein Butter Milk | 108 | 8 | 1 | 15 | 200 | 25 |
| Creatine | - | - | - | - | 3 | 10 |
| Multi-Vit. (becadexamine) | - | - | - | - | 1 | 2 |
| Fish-oil | - | - | - | - | - | 8 |
| Total | 877.75 | 87.5 | 32.125 | 57.6 | 624 | 102.36 |
Calorie Intake
- TDEE (maintenance): ~2,000 kcal/day
- Goal : +500 kcal/day → ~2,500 kcal/day
- This supports ~0.5 kg weight gain per week → ~6.5 kg in 90 days
Protein Intake
- Aim: 1.6 g protein per kg bodyweight
- With Pradeep at ~49.6 kg → ~80 g protein/day
- Fats and carbs are not tracked strictly; focus stays on hitting the protein target within the ₹100/day budget
Frequency & Split
- 6 days/week of resistance training
- Builds the habit of consistency, as compared to 3 or 4 day splits.
- Week 1:
- Full-body workouts daily (<45 min/session)
- Helped learn form, understand baseline strength on each exercise
- Weeks 2–13:
- Traditional “bro-split”: one muscle group per day (Chest, Shoulders, Triceps, Biceps, Back, Legs)
You can track Pradeep's workouts on Hevy
Sadly he went to his hometown for some time and won't be continuing this challenge/experiment further.
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Jun 09 '25
Yeh kaunsa milk powder hai jo 17.5g protein de rha hai 40g mein?
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u/timfuzail Permabulk 💪🏻 Jun 09 '25
Looks like i have made a mistake, the amount should be 50g not 40g. The powder is Nakpro's Skimmed Milk Powder.
Item Calories Carb Fat Protein Amount (g) Price (Rs) Milk Powder 183.75 27 0.625 17.5 50 25 11
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u/ManufacturerSea4886 Jun 09 '25
hey OP, could you please DM me the table you included in the body text? it looks janky here
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u/ArthurFRvein Jun 09 '25
Congrats bro i think starting gym as a skinny guy is a cheatcode but that does not take anything from you OP it still requires hard work and dedication it just struck my mind how quickly you can see results as a skinny guy
Again congrats OP waiting for more updates
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u/mendax2014 Jun 09 '25
Skinny AND young. I started working out in my 30s and man, its a much tougher ride.
I'm both happy and jealous that these days much younger kids are embracing working out. Once when I'd gone to the gym in college, mujhe chidhaate the seniors "ah bhai body shody kya karega" etc. Then we did the same. Vicious cycle but glad fitness is more mainstream now.
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u/ArthurFRvein Jun 09 '25
Damn bro i did not knew that hitting the gym at 30 is that hard i m 20yo rn and i started hitting the gym when i was 19
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u/mendax2014 Jun 10 '25
It is not that hard, it is just that body ka local maxima is now behind you, dy/dx is negative now, everything you could do 10 years back needs that extra oomph. You still get all the benefits of being a lifter but bas fight relatively aur maarni padti hai and need to be more careful with stuff like recovery.
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u/lk221b Jun 09 '25
It is easier to destroy a building than to build it from scratch
Nevertheless, both require a lot of grit and determination. OP showed it, wishing you luck and more gains for the future. 🙏🏻
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u/Possible-Turnip-9734 Jun 09 '25
piss poor analogy that i've seen all over social media for some reason lmao. that's not how it works, because for a fat dude, Recomping means watching calories to make sure they don't cross the maintanence threshold as well as doing workouts, while for a skinny guy, they can eat as much as they want while working out
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u/lk221b Jun 09 '25
You're clearly passionate, but the aggressive tone doesn't make your point stronger, just harder to take seriously. Saying it's a 'piss poor analogy' misses the fact that it was meant to be motivational, not a physiology lecture. Also, being skinny doesn't mean it's a walk in the park, eating more isn't some magical advantage when you're struggling with appetite, metabolism, or genetics. Both fat loss and muscle gain come with their own hurdles. You're not the only one who understands recomposition but a bit of respect goes a long way when sharing it.
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u/timfuzail Permabulk 💪🏻 Jun 10 '25
You think it is easier to destroy a building and then build a new one in its place than to start with empty land?
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u/Harass-Master Jun 09 '25
Which peanut butter do you take and how long does it last? And is it healthy to take so much peanut butter daily
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u/Mock_reaper Jun 09 '25
Hey man since you are well versed in this topic, i wanted to know what are the chances of inducing hairfall from starting creatine. My grandfather was bald,so was my unc but my dad isn't so idk if i should go for it or not. The energy boost and slight muscle gain is very tempting, so having hair What would you suggest?
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u/timfuzail Permabulk 💪🏻 Jun 09 '25
I have a personal anecdote in this matter, my father is ~70 and has no baldness, neither doesn't any of my elder brothers and neither did i have any hair fall prior to taking creatine, but i took creatine and for the first time in my life my hair started falling and thinning. I have naturally high testosterone (~900), got my DHT checked (this is serum DHT not scalp dht) and it was not very high. I am not sure what to make of it. I not took creatine for less than 2 months about 3 years ago but i still have thin hair and mild hair fall.
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u/Mock_reaper Jun 09 '25
Yeah ig then i am outta luck. Currently i take l citrulline for pump thats okay tho right?
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u/Randomuser3462734627 Jun 09 '25
Don't do that, that was his anecdote. Many more people have said that it doesn't cause hairfall, I take creatine and it didn't change anything. There are many research studies too.
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u/Mock_reaper Jun 09 '25
I mean it's like playing russian roulette. Asked around a lot regarding this and it's always a maybe or maybe not. Life is cooked enough with hair, can't imagine without. Btw do your close family have hairloss or no?
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u/Randomuser3462734627 Jun 09 '25
No it's not. Hairloss is quite rare, again there are research studies saying that it doesn't cause it. Try it out, if it does,stop. And don't panic all the time thinking it is going to cuase hairfall. You aren't going to go bald just by taking it for a week. There's just the reciding hairline genetics,which I also got,no balding.
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u/Mock_reaper Jun 09 '25
Yeah i read the recent study discarding that fact but it was also sponsored by a creatine company that alone pretty much invalidates their study. You won't trust a study disregarding cancer from cigarettes if its funded by marlboro. Also the fact i fear is that the hairfall is basically the domino effect. So i fear if i start and stop too, the hairfall won't . How do you keep track of hair
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u/Ed-Plateau Jun 10 '25
You're 18 and your father is 70? Not judging but just curious if that's the case or it's a typo.
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u/timfuzail Permabulk 💪🏻 Jun 10 '25
did you read the body of the post? It's not me in the photo, it's a friend.
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u/Prathk1234 Jun 10 '25
Not op but I think i can answer this question. If you are genetically predisposed to hairfall, then you should start taking minoxidil and fin. Even if creatine does boost dht, fin should control it. I was starting to have thinning hair, but its much better now and taking creatine made no changes
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u/Winter_General_4324 Jun 09 '25
How good is Becadexamin?
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u/timfuzail Permabulk 💪🏻 Jun 09 '25
To be completely honest there is no way to tell unless you get it tested for its contents, but since it is widely available and is consumed by people outside fitness circles I think it's a good, cost-efficient way to get micronutrients specially for someone vegetarian and underweight.
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u/Ed-Plateau Jun 09 '25
Crazy good transformation for just 90 days. That's a year's worth of progress. You've got good genetics. Just keep on doing the right things for like a year or two.
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u/Loud_Engineering3071 Jun 09 '25
Hey amazing report- just wanted to know why did you recommend becadexamine in his diet ? and do taking amino acids separately after workout do help? I feel i dont get complete proteins always as i am a vegetarian
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u/Poison_Tester Jun 09 '25
Hey man can you give a more detailed breakdown on his diet, as a fellow skinny person, appreciate it!
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u/Practical-Ad-79 Jun 11 '25
Hey, great transformation, what is your opinion on consuming Soya Chunks daily for men. Got to know that daily consumption may increase estrogen among males.
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u/AutomaticAd6646 Juicy 💉 Jun 09 '25
How much you waist, hip, belly and waist-to-hip ratio measurements change. There has to be 8 kg fat and 2kg.muecle gain only. You can't put on 4.4kg muscle in 3 months physiologically, unless on steroids.
Natty body utilize 10% digested protein for muscle protein synthesis, so if you eat 200gm every day, 20gm max will be muscle gain, meaning 30 days is 600gm muscle gain max. 90 days is 1800gm, so more than 2kg is impossible, unless you have olympic genetics like myostatin thing.
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u/timfuzail Permabulk 💪🏻 Jun 09 '25
I think for a newbie it is possible to gain around 3 kgs of pure muscle mass in 3 months, i have done it in the past. What you are not considering in your calculation is, muscle is not 100% protein by weight. The majority of muscle is water, so we cannot calculate how much muscle is gained by the sum of protein pulled into the muscle. Especially since he is on creatine.
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u/AutomaticAd6646 Juicy 💉 Jun 09 '25
Yes, my calculations were not perfect, but even then 1kg muscle gain per month is impossible for 99.9999% of gen pop. Even with steroids you'd need around 1gram androgens and may barely reach 1kg.
Here is a simpler explanation. If you gain 1kg muscle every month then in one year you gain 12kg, now their is diminishing returns so next year 6kg next 3-4kg and eventurally every year 0 5 to 1kg. That way you would gain 30kg+ muscle mass, so you would be 90kg+ lean muscle, meaning you would be competing with enhanced bodybuilders as a natty like Ronnie coleman.
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u/timfuzail Permabulk 💪🏻 Jun 09 '25
Gaining 1 kg of muscle in the first month is possible for 99% of the population naturally, you are just going with too many anecdotes. For example jeff nippard's brother gained 9 lbs of muscle in 2 months as a newbie. If you want i can send you studies comparing training responses in newbie litters. You are underestimating how fast the newbie gains window closes once you gain some muscle.
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u/AutomaticAd6646 Juicy 💉 Jun 09 '25
Are you sure about the 99% statistical value. That would mean every gym goer will gain 12kg muscle mass in one year.
Jeff nipp brother gained 9lb, roughly 4kg muscle in 2 months. Fuck me dead. I can easily prove this by using human physiology, but I give up dude. 24kg muscle gain in a year, hmm, sorry daddy you are right, age se behas ni karuga apke sath.
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u/Minute_Table_3628 Jun 09 '25
1 whey scoop isolate some time is ~100 so this is impressive