INTRODUCTION:

This EBOOK is for the people who really want to emphasize on Aesthetics and strength in a
short period of time with minimal resources. As I am a Highschooler
Myself it is impossible for me to afford expensive products like protein and creatine and even a
good gym membership but it has not stopped me from achieving my fitness goals and look how
I want to look like. Even better, It has made me realize that how unnecessary these expensive
things which these “INFLUENCERS” constantly promote are. They make it seem like it is
impossible to build an impressive physique without the help of their products but in reality they
are just selling you pipe dreams and making money out of people whilst they are using PEDs
and steroids secretly.I am grateful for Lack of money and support from family which has led me
to find more viable , affordable and effective training method and Budget diet hacks which has
helped me to achieve this level of physique in 1.5 years of training (On and Off) and I am going
to share all this with you in this EBOOK and guarantee you that this EBOOK will save you a lot
of unnecessary spending, time and effort and you are going to see results in less than 2 months
according to your current fitness level wether you are bulking or cutting. I will provide my
personalized detailed training method for both Gym goers and those who Don't have access to
gym as I have done both bodyweight Home workout and gym training and have been able to get
significant amount of gains . You can even combine both (Gym +Bodyweight) if you have time.
Whether you are trying to lose weight or gain muscle these methods are 100% effective.

TRAINING METHOD (GYM )

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 Mike Mentzer

I mainly focus on Aesthetics and strength rather than just getting bigger in size so my method
resembles the training method of Mike mentzer which emphasizes intensity and recovery but
with more volume and training time.

Weekly Breakdown
Each week of the program is structured to target different muscle groups while incorporating
compound lifts and hypertrophy-focused accessory movements. Here's an overview of the
weekly split:
● Day 1: Push - Target chest, shoulders, and triceps with a combination of heavy lifts and
high-volume accessory exercises.
● Day 2: Pull - Focus on back, rear delts, biceps, and forearms with exercises that build
both strength and muscle.
● Day 3: Legs - Emphasize quads, hamstrings, glutes, and calves with a mix of compound
movements and targeted hypertrophy work.
● Day 4: Rest - Essential rest day for recovery and muscle growth.
● Day 5: Push - Another session focusing on chest, shoulders, and triceps to ensure
balanced development and progressive overload.
● Day 6: Pull - Target back, rear delts, biceps, and forearms with a different set of
exercises to ensure comprehensive muscle engagement.
● Day 7: Rest - Another crucial rest day to allow your body to recover and prepare for the
upcoming week.
● Repeat: - Continue with the same structure, ensuring progressive overload by slightly
increasing weights or reps each week.

This program is designed to be flexible and adaptable to your

individual needs. Whether you are a beginner or an experienced

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lifter, the principles of progressive overload and proper
periodization will help you achieve your fitness goals.
By following this structured plan, you'll not only build strength and muscle but also develop a
sustainable approach to training that prevents plateaus and keeps you motivated.

TRAINING CHART

You can easily find the exercises and it's

Proper form on YouTube. No matter what your form should be extremely good otherwise you
can risk yourself to injury.

FOR THE OVERWEIGHT ONES

You can add Cardio session of 20-30 minutes after every workout session and you can
add atleast 2 hours of cardiovascular exercise such as running or playing sports every
rest day . Doing this will boost your fat loss journey along with adding quality muscles to
your frame.

BODYWEIGHT (HOME) TRAINING

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This section is meticulously crafted for the individuals who do not have any access to gym for
various financial and personal reasons. As a Highschooler student I couldn't always afford gym .
I started from home workout body weight training and gained significant amount of muscle mass

in less than 3 months.

This is my entire Weekly Home workout Regime:

Sunday: 5 sets x 15 rep decline pushup.

4 sets × 15 rep Normal pushup
3 sets × 10 rep diamond pushup
10 sets× 5 rep pull-up

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 5 sets × 10 rep Dips

Monday: 10 sets × 5 reps pullups

10 sets x 5 reps chinups
3 sets × 15 reps decline pushup
3 sets × 10 reps diamond pushup
10 min abs workout from YT
(Recommend Chris heria)

Tuesday: 5 sets × 15 reps Jumping squat

5 sets × 20 reps Normal squat
5 sets × 20 reps lunges
4 sets × 20 reps calve raises
5 sets × 5 reps each pistol squat
(Perform pistol squat if only you can)

Wenesday : Rest for recovery

Thursday: Repeat Sunday’s schedule

Friday: Repeat Monday’s schedule

Saturday: Rest for recovery!

Feel free to change the sets or rep of each exercise according to your level of difficulty or
endurance. You can even add your own exercises in this routine.
I recommend to play sport or do some sort of cardiovascular exercise in the rest period.

REPEAT!

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 You can add weight in Bags if you want to increase the difficulty level. I can attest that
this brutal homework regiment will yield you not only lean tissue but improve your
functionality,athleticism and stamina as well as make you look aesthetic as hell.

BUDGET DIET PLAN

As we know, Diet plays a crucial role in not only building muscle but also one’s over all health.
But the problem is not everybody can afford meat everyday or eat 10 eggs let alone buy an
expensive bucket of protein powder (not necessary by the way). So how did I manage to get
enough protein to gain muscle mass? It's simple ,the protein to bodyweight ratio of a human
body for optimal muscle growth is 1.2 Gram per 1 kg of body weight which means if you are a
75 kg individual you need 90 grams of protein per day but
If you eat 5 eggs per day you will get 35 grams of protein, If you add 100 grams of
soya chunks in your diet you will get 52 grams which will fulfill the protein requirement of your
body if you are a regular gym goer. In addition to that you can add lentils (Dal) , Chana, beans
and 100 grams of chicken (if you can afford) then you will have more than enough protein in
your body. You really really don't need to consider any extra powder or expensive things in your
diet to build muscle and I am a testament to that. I am not saying the whey protein is bad but it
is surely an unnecessary expense and it can benefit the people who don't have enough time to
cook or have extra money to spend but to you and me it's unuseful.

This is what I eat in a day to gain muscle;

Breakfast: 2 eggs, 2 bananas,2 breads black coffee.

LUNCH: Mom's made rice, Dal and Sabji with 50 grams of soya chunks.

Afternoon: Chai, 3 eggs, Some Chana, 50 grams soya chunks with 2 bananas.

DINNER: As usual Rice, Daal ,Sabji with 100 gm of chicken, or replace it with soya chunks.

You can add protein dense food like besan ka chila, yogurt, milk , or more eggs according
to your budget.

FOR OVERWEIGHT PEOPLE

Cut down carbs like rice to half, don't eat any seriously any junk food rather add low calorie
foods like cucumber, carrots, some fruits and please stop consuming sugar . (Use minimal sugar
on your chai because chai is love) .

WEIGHT LOSS AND LEANMAXXING

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Weight loss is not complicated as people on the internet make it's. It's simple if you understand
the concept of calories intake and human body’s reaction to it. In simple terms, if you want to
lose weight you just have to eat in a caloric deficit which means eating lesser than your average
maintenance calories. How do you find out your maintenance calories? It's simple you can
download a calorie calculator or simply google Calorie calculator and fill in your height, weight,
age, gender, and other required details and it will calculate your maintenance calories. In order
to loose weight you can simply eat 200-300 calories lesser than your maintainance calories
while adding 30-40 minutes of Cardio like Skipping, running, any outdoor sports or can also
perform (HIIT) High Intensity Interval Training. You can easily find HIIT workouts on YouTube.
Sometimes you're not even overweight, you might just be bloated or holding water in
your body due to various environmental and dietary reasons which can make you appear fatter
than you actually are. To reduce bloating you have to cut carbs in at least half as 1 gram
carbohydrates can hold 4 grams of water in your body, Eat less sodium not more than 500 gm ,
Cut the artificial sugar and drinking at least 3-4 litres of water per day.

GAINING WEIGHT (BULKING)

Bulking sounds so simple but yet people make a huge mistake of dirty bulking and end up
gaining Fat than gaining muscle which makes their fitness journey even harder and inefficient.
This mistake mainly happens because fist of all, it is easy to eat whatever you want in the name
of bulking, and second they thinking eating in huge amount and lifting weights is gonna make
them huge chiseled Greek statue but it's far from the truth. Instead you should lean bulk (eat in
200-300 caloric surplus) whilst eating healthy at least most of the time including high amounts of
protein rich foods. You should not eat junk food or processed food everyday even whilst bulking
otherwise it's gonna ruin your aesthetics, make you gain fat rather than muscles and cause a lot
of other health issues like skin problems, bad digestion etc. High calorie Foods like Peanut
butter, ghee, banana, nuts and dry fruits , eggs, rice, meat etc should be included while bulking.
If you want to.eat junk food limit it to once or twice a week and no more than that.

MY PERSONAL DIET HACK

As a Highschooler, I used to spend my lunch money eating eggs and bananas rather than
eating samosa, chowmin or other junk shit which is only gonna make you fat and ugly. Not only
these junk shits hinder the growth of your physique but they also make your face look bloated
and can cause various skin issues. Junk food can deplete your energy levels as they consume
huge amount of energy in order to get digested. Instead Use your limited money on dry fruits,
yogurt, milk , eggs, fruits or any other food with health and nutritional benefits. You will not only
feel better but also look way better. Hope my Ebook helped you now you have to implement all
this knowledge into your life.

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 I GUARANTEE YOU THAT IF YOU FOLLOW THESE SIMPLE METHODS YOU WILL
SEE A PROGRESSIVE CHANGE IN YOUR PHYSIQUE IN 2 MONTHS OR LESS BECAUSE I
BUILDED MY BODY HAVE USING SAME ROUTINES AND DIET. STAY CONSISTENT AND
YOU WILL SCULPT YOUR SELF TO GREEK GOD WITH IN 6 TO 12 MONTHS.