Three months ago, we launched a simple yet bold challenge—to demonstrate that a meaningful physique transformation does not require expensive gym memberships, designer supplements, or elaborate diets. What it truly demands is structure, discipline, and consistency. The goal was to answer a common question many beginners quietly wrestle with: Can you really build muscle with limited time and an even more limited budget? Over 90 days, we set out to prove that the answer is yes.
This challenge was designed with constraints: the daily food budget was capped at ₹100, and training had to fit within a 45-minute window. What followed was a highly structured but minimalist approach to hypertrophy—tailored for real-world individuals with real-life limitations.
The Baseline: A Starting Point That Many Can Relate To
Our subject for this challenge was Pradeep, an 18-year-old vegetarian who had just about two months of gym experience prior to the start of the program. Standing at 167 cm and weighing just 49.6 kg, he was, by clinical standards, underweight. His body fat percentage at the outset was a lean 11.5%, as measured via bioelectrical impedance. However, this starting point also meant that any muscle gain would be highly visible and measurable. Since he follows a strict vegetarian diet and doesn’t even consume eggs, our go-to protein source—chicken—was completely off the table.
Caloric Targets and Nutritional Strategy: Simple, Inexpensive, and Sustainable
Based on his stats, We calculated Pradeep’s Basal Metabolic Rate (BMR) to be approximately 1,350 kcal/day. Factoring in daily activity and training, his Total Daily Energy Expenditure (TDEE) came to around 2,000 kcal. In order to support lean muscle growth, we targeted a daily caloric intake of approximately 2,500 kcal, which created a 500 kcal surplus over maintenance levels. This moderate surplus was chosen intentionally to encourage muscle gain while minimizing unnecessary fat gain.
In terms of macronutrient distribution, we followed the standard evidence-based guideline for hypertrophy: 1.6 grams of protein per kilogram of body weight, which translated to roughly 80 grams of protein per day for Pradeep.
What He Ate: ₹100 Budget, No Compromise on Nutritional Quality
Here’s a breakdown of a typical daily stack that contributed around 750–800 kcal and 52–60 grams of protein, forming the foundation of his protein and calorie intake.
| Item | Calories | Carbs (g) | Fats (g) | Protein (g) | Cost (₹) |
|---|---|---|---|---|---|
| Milk (300 ml) | 259 | 15 | 18 | 9.3 | 20.4 |
| Milk Powder (50 g) | 183.75 | 27 | 0.625 | 17.5 | 25 |
| Sattu (50 g) | 199 | 33.5 | 2.5 | 10.5 | 8 |
| Protein Buttermilk | 108 | 8 | 1 | 15 | 25 |
| Creatine (3 g) | — | — | — | — | 10 |
| Multivitamin | — | — | — | — | 2 |
| Fish Oil Capsule | — | — | — | — | 8 |
| Total | 749.75 | 83.5 g | 22.1 g | 52.3 g | 98.4 |
This base stack was supplemented by homemade meals including rice, dal, chapati, potatoes, and seasonal vegetables. The plan never relied on expensive whey protein powders or mass gainers. Every food item consumed was locally available and budget-friendly. The strategy was not to micromanage calories obsessively, but to ensure a steady and reliable caloric surplus, with enough protein to support muscle protein synthesis.
The Training Program: Built Around Consistency and Simplicity
In the first week, the goal was to establish foundational habits and correct lifting form. We used full-body workouts to ensure frequent practice of movement patterns and fast skill acquisition. Each session involved compound lifts, a few isolation movements, and bodyweight exercises like push-ups and pull-ups. Sessions were completed in less than 45 minutes, including warm-up and cool-down.
From Week 2 onwards, we shifted to a bro-split approach: training one muscle group per day. This decision was intentional—it reduced overwhelm for the beginner lifter, provided ample recovery for each body part, and allowed greater mental focus on each muscle group. A typical training week looked like this:
-
Day 1: Chest (Incline Bench, Chest Press, Pec Fly, Push-ups)
-
Day 2: Biceps (Barbell Curl, Hammer Curl, Preacher Curl, Wrist Curl)
-
Day 3: Shoulder (Shoulder Press, Side-Raise, Reverse Pec-dec, Upright Rows)
-
Day 4: Back (Lat-Pulldown, Seated Rows, T-Bar Row, Shrugs)
-
Day 5: Triceps (Overhead Tricep Extension, Incline Tricep Extension , Close grip Bench, Diamond Push-up)
-
Day 6: Legs (Squat, Leg Press, Leg Curl, Leg Extension, Calf Press)
-
Day 7: Rest
Once 12 reps can executed with control and correct form, raise the weight by minimum possible increment.
The Final Results: Measurable Gains Across the Board
At the end of 90 days, the transformation was clearly visible—not just in pictures or weight, but in cold, hard numbers.
| Measurement | Day 1 | Day 90 | Gain |
|---|---|---|---|
| Weight | 49.6 kg | 58.4 kg | +8.8 kg |
| Biceps | 10.9″ | 13″ | +2.1″ |
| Chest | 31″ | 35.5″ | +4.5″ |
| Shoulders | 41″ | 45″ | +4″ |
| Thighs | 17″ | 18.6″ | +1.6″ |
| Forearms | 9.3″ | 10.7″ | +1.4″ |
| Calves | 12.2″ | 13″ | +0.8″ |
The most significant number came from the body composition analysis: an estimated 4.4 kg increase in muscle mass, with body fat increasing modestly from 11.5% to 12.8%. This is well within the range of a lean bulk.
This wasn’t a clinical trial or a biohacked transformation. There was no reliance on laboratory supplements, exotic superfoods, or time-consuming fitness regimens. What this challenge proved is far simpler and more powerful: that with the right guidance, a consistent routine, and a disciplined mindset, anyone can make significant progress—even on a tight budget and tight schedule.
The takeaway here is not just about fitness. It’s about self-belief. Too often, people postpone starting because they assume they need more—more time, more money, more equipment, more support. But you don’t need more. You need to start.