SAJID.SHRED.V1 90 KG → 80 KG • AGGRESSIVE

SAJID
FAT SHRED

AGGRESSIVE FAT LOSS + MUSCLE BACHANA // NO CRASH DIET // 100% EXECUTION
// 01 — STACK

SUPPLEMENTSPAISE ISSUE NAHI HAI

2x
Whey Protein Isolate — 2 scoops/day (gym ke baad 1 + sone se pehle 1)
5g
Creatine Monohydrate — 5g daily (Sunday bhi, skip nahi)
2x
Fish Oil (Omega-3) — 2 capsules/day
1x
Multivitamin — 1 tablet/day
// 02 — DIET PLAN

DAILY DIET6:15 AM → SLEEP • EVERY SINGLE DAY

6:15AM
UTHTE HI
Normal Water + Black Coffee + Creatine
750 ml paani + 1 black coffee (no sugar) + Banana + 5g Creatine.
8:00AM
POST-GYM
Whey + Eggs (Gym ke turant baad)
1 scoop Whey Isolate + 3 egg whites + 1 whole eggs.
11:00AM
MID-MORNING
high-protein curd + Seeds
high-protein curd + 10g Chia seeds + 10g Flax seeds.
2:00PM
LUNCH
Protein + Huge Salad
Option A: Meal + huge salad (kakdi, tomato, onion).
Option B (Veg): 300g Low-fat Paneer + huge salad.
5:00PM
EVENING
Black Coffee / Green Tea
Black coffee ya green tea. curd + kakdi (if hunger)
8:15PM
PRE-VOLLEYBALL
1 Banana
Volleyball se pehle 1 banana — instant energy.
8:00PM
DINNER
Protein + Salad + Curd
Option A: Meals + salad + 1 bowl curd.
Option B (Veg): 300g Low-fat Paneer + salad + 1 bowl curd.
8:15PM
PRE-VOLLEYBALL
1 Banana
Volleyball se pehle 1 banana — instant energy.
11:30PM
SLEEP SE PEHLE
Whey Isolate 1 scoop
Last scoop sone se pehle — overnight muscle recovery.
WATER: 4-5 litre daily mandatory. Bottle saath rakh. CARDIO: Morning gym ke baad 20 min incline walk. Evening volleyball already excellent cardio hai — extra zaroorat nahi.
REALITY CHECK (100% follow): 30 days = 4-7 kg loss • 60 days = 8-12 kg loss • 90 days = 12-15 kg loss. Bas Sunday subah khaali pet weight aur waist measure karo.
// 03 — TRAINING

1 WEEK GYM PLAN1 HOUR DAILY • EXERCISE IMAGES KE SAATH

Tum already raat ko 1.5 ghante volleyball khelte ho — isliye gym mein 2-2 ghante cardio ki zaroorat nahi. 1 ghanta solid weights + 10-15 min incline walk = perfect.

Monday CHEST + TRICEPS
  • 01Bench Press4 × 12
  • 02Incline Dumbbell Press4 × 12
  • 03Chest Fly Machine3 × 15
  • 04Pushups3 × FAIL
  • 05Tricep Pushdown4 × 15
  • 06Overhead Tricep Extension3 × 15
  • +Finish: Incline Walk10 MIN
Bench Press
Bench Press
Incline Dumbbell Press
Incline DB Press
Tricep Pushdown
Chest Fly Machine
Tricep Pushdown
Pushups
Tricep Pushdown
Tricep Pushdown
Tricep Pushdown
Overhead Tricep Extension
Tricep Pushdown
Finish: Incline Walk
Tuesday BACK + BICEPS
  • 01Pull ups3 × 12
  • 01Lat Pulldown4 × 12
  • 02Seated Cable Row4 × 12
  • 03One Arm Dumbbell Row3 × 12
  • 04Face Pull3 × 15
  • 05Barbell Curl4 × 12
  • 06Hammer Curl3 × 15
  • +Finish: Incline Walk10 MIN
Lat Pulldown
Lat Pulldown
Lat Pulldown
Lat Pulldown
Seated Cable Row
Seated Cable Row
Barbell Curl
One Arm Dumbbell Row
Barbell Curl
Face Pull
Barbell Curl
Barbell Curl
Barbell Curl
Hammer Curl
Barbell Curl
Finish: Incline Walk
Wednesday LEGS
  • 01Squat4 × 12
  • 02Leg Press4 × 15
  • 03Walking Lunges3 × 20
  • 04Leg Extension3 × 15
  • 05Leg Curl3 × 15
  • 06Standing Calf Raise4 × 20
  • +Finish: Incline Walk10 MIN
Squat
Barbell Squat
Leg Press
Leg Press
Leg Extension
Walking Lunges
Leg Extension
Leg Extension
Leg Extension
Leg Curl
Leg Extension
Standing Calf Raise
Barbell Curl
Finish: Incline Walk
Thursday SHOULDERS
  • 01Dumbbell Shoulder Press4 × 12
  • 02Lateral Raise4 × 15
  • 03Front Raise3 × 15
  • 04Rear Delt Fly3 × 15
  • 05Shrugs4 × 15
  • +Finish: Incline Walk10 MIN
Dumbbell Shoulder Press
DB Shoulder Press
Lateral Raise
Lateral Raise
Shrugs
Front Raise
Shrugs
Rear Delt Fly
Shrugs
Shrugs
Barbell Curl
Finish: Incline Walk
Friday FULL BODY FAT BURN
  • 01Goblet Squat3 × 15
  • 02Pushups3 × MAX
  • 03Lat Pulldown3 × 15
  • 04Dumbbell Shoulder Press3 × 15
  • 05Walking Lunges3 × 20
  • 06Plank3 × 1 MIN
  • +Finish: Incline Walk15 MIN
Goblet Squat
Goblet Squat
Pushups
Pushups
Plank
Lat Pulldown
Plank
Dumbbell Shoulder Press
Plank
Walking Lunges
Plank
Plank
Barbell Curl
Finish: Incline Walk
Saturday ARMS + ABS
  • 01Barbell Curl (Biceps)4 × 12
  • 02Hammer Curl (Biceps)4 × 12
  • 03Pushdown (Triceps)4 × 15
  • 04Overhead Extension (Triceps)3 × 15
  • 05Leg Raises (Abs)3 × 20
  • 06Crunches (Abs)3 × 20
  • 07Plank (Abs)3 × 1 MIN
  • +Finish: Incline Walk10 MIN
Barbell Curl (Biceps)
Hammer Curl (Biceps)
Pushdown (Triceps)
Overhead Extension (Triceps)
Leg Raises (Abs)
Crunches (Abs)
Plank (Abs)
Barbell Curl
Finish: Incline Walk
Sunday REST
  • 01Full Rest — recovery dayREST
  • 02Easy Walk30 MIN
  • +Creatine 5g (Sunday bhi)DAILY
Sunday subah khaali pet: weight aur waist measure karo. Yahi tumhara progress tracker hai.

Important Rules

45-60s
Rest between sets. Zyada nahi.
2
Last 2 reps mushkil. Weight aisa rakho.
+1
Progressive overload. Har week weight ya reps badhao.
5g
Creatine daily (Sunday bhi). Gym ke baad Whey.
FAT LOSS SHORTCUT: Diet 100% + daily volleyball + gym ke baad sirf 10-15 min incline walk = kaafi hai. Zyada cardio ki zaroorat nahi. 90 kg + activity level dekhte hue, pehle 30 din me 4-6 kg realistic target hai.
// 04 — PROTEIN ARSENAL

DAILY PROTEINMUSCLE BACHANA HAI

2
Whey Isolate scoops/day. Post-gym + sone se pehle.
250g
Chicken Breast — lunch + dinner main protein.
300g
Low-fat Paneer — veg option lunch + dinner.
250g
Greek Yogurt / curd daily + 5 eggs (3 white + 2 whole).
// 05 — LAWS

10 NON-NEGOTIABLESDAILY • NO EXCUSES

01
1 hour gym daily (Mon-Sat)
02
20 min incline walk gym ke baad
03
Volleyball roz raat ko (1.5 hr cardio)
04
2 Whey scoops daily
05
4-5 litre paani daily
06
5g Creatine daily (Sunday bhi)
07
Sugar/fried/maida = 0
08
Progressive overload har week
09
Fish Oil + Multivitamin daily
10
Sunday subah weight + waist measure
// 06 — ENEMY LIST

SAKHT BAN90 DAYS • TOUCH NAHI KARNA

Ye Bilkul Mat Khao

Sugar Cold Drinks Juice Sweets Namkeen Biscuits Pizza Burger Fried Food Alcohol
⚠
No Crash Diet: Maximum fat loss + muscle bachani hai. Smart aggressive plan, faaka nahi.
⚠
Plateau: Weight kuch din ruk sakta hai — normal hai. Plan continue karo, panic mat karo.
⚠
Body Signals: Chakkar, dil tez, extreme thakan = doctor se mil. Plan blindly mat continue karo.