This week's check-in code is "**BYOB DAY 28: NEW NORMAL**"

Weekly check-in will opens Sunday and Saturday only.

Missing Weekly check-in will definitely affect your final competition result.

Stay committed and enjoy the festival of lights ❤️ and yeah ofc stay safe 🎆

Every muscle matters

It's a big festival now, so i was wondering on which upcoming day we should keep our next Live Lecture (time will be 09:00 pm only)

It will be an in-deapth lecture on Supplements.

Happy to join 90 point club on consistency leaderboard on this auspicious day of Dhanteras , hoping to take the prize pool laxmi in my account 😉 . This consistency points have made me realise that how less few misses matter if you just stay consistent again , earlier used to drop the whole schedule after few missed routines.

आज नहीं होगा
पर एक दिन जरूर होगा

to understand correct body and posture form and grip because the text is not enough .....I am studying the knowledge videos but many might not so it becomes necessary to simply tell them in a few seconds of gif that where should you feel the stress and angle of push or pull with type of grip and what all things should be braced up while doing the movement .

....

Please resolve the issue sir

I unable to submit today's workout and diet task.

Dear coach,

Will this week any live session scheduled?

Guys I check in regularly submit pictures do everything suggested within the give period still my points gets deducted, why is it so??
Yesterday it was 71 now it's 68 ,what elwent wrong??
And how come others points are increasing so fast that they reached 90 and still no single point is dropped
Is the winner already decided??
I'm little too curious
We all doing hard work thinking it's genuine but now i have started doubting this
Pls clarify this

The main challenge I face is maintaining my diet consistently because I go to the office, and sometimes I get home late in the evening. Due to my work schedule, I occasionally miss my meals or am unable to follow the diet plan properly.

However, I am regular with my workouts and maintain consistency in the gym. The only area where I experience some ups and downs is my diet. I would appreciate a more flexible and practical diet plan that I can easily manage alongside my office routine.

While I am doing heavy lift like shoulder press and lateral raises I feel discomfort on my joint and feel little pain soo i am doing little weight but soon I will start doing like I was doing and also I am seeing lot of thinks online about movement and every one have different point of view and one think I like soo much about this project that we all are doing your best to get the most important think about our self is right way to do exercise ...... And I hope every is doing good and doing risk free exercise(NO EGO LIFT ) 😊.......

Bhag nahi sakte to Chalo, Chal nahi sakte to Raingte Raingte jao. Bas Rukna mat..!

Is that only me who can't see this week code word for pictures uploading on check ins??

.

Before Streching

Let's Complete this 90days together
And not just for this project but stay healthy after that too

Hi guys I m not able to check in consistently so I m dropping out as I m preparing for state powerlifting competition that's y not able to follow diet as well as workout plan given by sir m sorry hope so I can do it for next tym if I get such opportunity to do so wish me luck guys

Ever happened??

When you achieved your fitness goal in your past fitness journey and some people who never appreciated you.

Then the same people started to taunting you, demotivates you when you gain or loss few more weights (example: i mean you might have some other priorities above fitness and gain some weight)

Ever happened??

Every Day counts

No light no pump raw

Dear coach and seniors

I have doubt .

Does roti or chawal makes difficult to fat loss.?

Or
A person who want to lose weight and fat.. has need to avoid them?

Incline 12;09:06;00

Protein,fiber,cabrs and some fats
( Masala oats hai thoda Maggie jaisa lg rha bcz. Jyda cooked h and Maggie masala I like to add.. bs isiliye 😅)

✨ Little efforts every day lead to big transformations. 💪🔥 Keep showing up, stay consistent, and become a better version of yourself every day! 🏆💯

What does it mean when in normal, stomach looks like balloon, but when squeeze it totally gets flat... why does it happens.. and what type of fat is this.. subcutaneous,??

Even when I was on my desired weight before 2 years.. it was still not flat until I squeeze.

Please clear...

Thanks

I just completed Week 1 of Project90's BYOB Season-1 Transformation Competition.
One more week of showing up, tracking progress and getting better.

Join Club 90 — the Project90 community: https://project90.fit/community/

#Project90 #90DayChallenge #Club90 #BYOB

At the end of workout had to leave urgently for something and forgot to end the tracking of workout , leading to approx 8 hrs long workout session logged ....😂what to do

School College ke baad aaj pehli baar zindagi mein 'A' grade dekha hai! 😅

In 2 weeks we are already seeing massive differences which does boost our confidence and energy levels, All that because we stood consistent for 2 weeks! Imagine being consistent for 90days straight and for our whole lifetime.

Coach, after filling up and uploading all required measurements and pictures, the submit button is not working. I have tried it several times but it wont work.

Your 2nd BYOB Season 1 weekly check-in is open now( Saturday & Sunday/24-25 October)

It's time to record your 2nd week's progress.

Mandatory Photo Requirements:

3 full-body photos: Front, Side & Back

Face clearly visible

Hold a white paper with the handwritten code:

**BYOB DAY 14 : MOMENTUM**

No editing, filters or AI enhancements.

Important: Weekly check-in and correct progress photos are mandatory for all participants. Please follow the same photo format shown in the examples.

**Incorrect or missing submissions will lead to Immediate Disqualification from competition and no requests will be entertained.**

Come out if your comfort zone

Coach, Is it possible for us to choose to do 'Workout' provided by p90 and choose a diet of our own or vice-versa

For me workout provided by p90 works really well so im planning to stick to that workout plans and tweak my diet

NTG...

There should be no limits

Only ONE answer is correct!
Choose A, B, C or D below.
Let's test your fitness knowledge!

I'll share the correct answer with an explanation in a new post

I am not able to do what are u doing now but I hope every one is doing good and best of luck every one and keep going the best program I every seen ......

This high-protein meal features baked Tandoori-style chicken and classic white rice. It is a fantastic option for hitting macronutrient targets and supporting hypertrophy, providing sustained energy without excess fats. The marinade uses extra virgin olive oil and is easily adaptable for sensitive digestion by sticking to ginger and omitting garlic or onion.

Consistency is the key

Due to getting infection and shoulder injury I have to leave the competition I am very sad about when I am getting in shape I lost my most important think my confidence and I feel like every time my I get in track and in best shape it happen like every time but I will make it if it take time

Project 90 ne meri thinking ko bhi acha kiya h kyonki yha daily naye naye thought dene hote h jisse ki mujhe kuch naya sochna padta h pehle wale se isiliye meri thinking bhi improve hui h

Like it or not, alcohol is part of our culture and many non-alcoholics would find it extremely disruptive to their quality of life (from a social perspective) to completely abstain from alcohol, but I believe in ADHERENCE AND SUSTAINABILITY.

SO WE SHOULD DISCUSS ABOUT IT TOO.

Let's start with the CALORIES (as I always talk about cals when it comes to weight gain/loss).
Alcohol is nearly as energy-dense
as fat at 7 kcal/gram, so consuming large amounts of it will be
difficult to do while maintaining a caloric deficit.Many people make the mistake of assuming that because HARD ALCOHOL is low carb or carb free, that alcohol is calorie free.
That is definitely not the case, because even a small shot of hard liquor (45 ml) will contain around 80 calories. Further, liquid calories aren’t very filling and alcohol lowers your self consciousness, so you’re more likely to make poor food and life
choices, like going to eat at 3 a.m. and eating a big full plate of nachos, panner tikka with a stack of cold drinks.

And when you get sober other morning you will realize that you have consumed more than 1000 kcal just in a fraction of time.

In general, small or modest amounts of alcohol are not going to have a negative impact on BODY COMPOSITION, as long as you account for the CALORIES in whatever alcoholic beverage you consume and how much you eat with that. In fact, alcohol has a greater TEF (Thermogenic Effect of Food)than carbohydrate or fat(which is actually not too much high but it's higher to some degree) which means on a per calorie basis it may actually be SLIGHTLY ADVANTAGEOUS from a pure energetics
standpoint.

HOWEVER, CONSUMING LARGE AMOUNTS OF ALCOHOL HAS BEEN DEMONSTRATED TO INHIBIT PROTEIN
SYNTHESIS AND FAT OXIDATION.

Additionally, high intakes of alcohol can SUPPRESS TESTOSTERONE but low doses of alcohol may actually INCREASE
TESTOSTERONE SLIGHTLY. No negative effects of alcohol were observed up to the equivalent of three to four drinks. In fact, the increase of testosterone was seen at just three drinks.

Keep IN MIND THAT THIS INCREASE IN TESTOSTERONE IS SMALL AND IT WILL HAVE ZERO LONG-TERM EFFECT ON MUSCLEMASS BUT CONSUMING LARGE AMOUNTS WILL DROP TESTOSTERONE TO A LARGER EXTENT AND WILL MAKE YOU SUFFER PROTEIN SYNTHESIS( MUSCLE GAIN).

And as i said alcohol is very CALORIE DENSE (7 kcal per gram) and not satiety, means you will consume a huge amount of calories and will not even realise.

SO FOR THE FINAL WORDS, I'D RECOMMEND CONSUMING THE LEAST AMOUNT OF ALCOHOL YOU CAN WHILE STILL MAINTAINING WHAT YOU FEEL IS A REASONABLE LIFESTYLE. F THAT MEANS COMPLETELY ABSTAINING FOR YOU,THEN GREAT. IF IT MEANS A FEW DRINKS A WEEK, FINE.IF IT MEANS A GLASS OF WINE OR BEER EVERY NIGHT, THAT'S OKAY, TOO. JUST MAKE SURE YOUR CONSUMPTION OF ALCOHOL ISN'T NEGATIVELY AFFECTING YOUR ABILITY TO GET ENOUGH PROTEIN, FIBER AND OTHER MICRONUTRIENTS.

Please try to not waste your food. Either at home or at any other places, function, marriage, events,buffet, hotel etc.

You never know someone might be hungry because they can't afford food.
You never know the hardwork of that farmer who grows the food, a seller who is going street to street to sell these vegetable, Your parents who are working for food to feed u.

If u have left your food .do not waste. Try tu reuse . Example : you can use leftover dal in next day to make dal ki roti, if dry vegetable left.make sandwiches, pulao, poha.

If u don't want reuse you can distribute to nearby street peoples who are always waiting for food.

But atleast do not waste food..
Respect your food..

Thanks to read my long post...😊

You walk past a **samosa shop**. The smell hits.

Are you **strong enough** to keep walking?

I'm just asking for **research** purposes.

Comment down all your questions related to **Competition, Training, Nutrition** etc

I will answer all the questions in this week's Live Session.

P.s: Only questions mentioned here in comments will be answered in live session.

I made a low calorie pickle to have it with my meals. That can last a week or so. It contains fiber and little bit of vitamins. Helps to stay full for long

Everyone who has submitted weekly check-in will get their updated workout and diet plans according to their results within 24 hours of check-in submissions.

What will be the accurate times from next week for updates in plan?

Deadlift is a great exercise but it comes with lots of risk
I have faced many difficulties in doing deadlift but falied to increase
So anyone of you can help me?

Idli with peanuts chutney
Carbs + protein+ fats

Just trying to stay consistent, build good habits, and improve myself every day with this app. 💯🔥💪

My target was 2 kh but fine 😊

Muesli provides fibre, while milk adds protein and calcium. Nuts and seeds provide healthy fats, minerals and some protein. Kishmish and jaggery add natural sweetness.

I start & complete my workout daily.but why nit counting this apps

Ever wondered how many calories you're actually eating in your everyday meals?

Whether it's **roti, rice, dal, sabzi, paneer or your favourite Indian food,** **Smart Plate** makes it easy to understand what's on your plate.

**How does it work?**

1. **Search your food** from our Indian food database.
2. **Choose your quantity** — rotis, katoris, bowls, grams etc.
3. **Add foods to your plate** to calculate your complete meal.
4. **See your calories, protein, carbs and fats** instantly!

**Why should you use it?**

Understand how much you're actually eating.

Make smarter food choices without guessing.

Learn about calories and protein in everyday Indian meals.

Plan meals according to your fitness goals.

Share your plate with friends and the Club90 community!

**No complicated calculations. Just your everyday food, made easier to understand.**

**Smart Plate is FREE to use, even for non-participants.**

**Try it here: https://project90.fit/smart-plate/**

**We'd love your feedback!** Try Smart Plate and tell us what you like, what's missing, or what we can improve.

**Eat smarter. Stay consistent.**

Last year this red bull tshirt was way too big for meh and now it's fit
It's takes time , but my friend time flies

Why my consistency points are dropping

Sir why my consistency score is going down , what do i do , is there anything I am missing or doing wrong, please guide

Coach, could you please give us some tips from your side for the 90-day transformation? What should we focus on during these next 90 days, and what kind of diet should we follow? Please share some tips and guidance with us.

Kabhi success milne me deri ho skti h lekin agar hamare mehnat achi ho toh result late milenge lekin. Milenge jrur isiliye try krte raho aaj nhi toh kal

Poha gives energy and is easy to prepare. Peanuts, almonds and cashews add healthy fats and some protein, while tomato and capsicum add flavour and nutrients.

Sanjeev sir, mera ek suggestion tha. Mujhe lagta hai ki app mein adherence point option ki utni need nahi hai, kyunki consistency points already same purpose solve kar rahe hain.

Sath hi, ek aur chota feature kaafi helpful ho sakta hai users ko apni photos, post khud delete karne ka access milna, bajaye P90 team ko report karne ke. Abhi agar post mein koi typo ya spelling mistake ho jaye, toh edit ya delete karna possible nahi hota. Ye ek simple addition hai par user experience ko kaafi improve karega.

I already started noticing significant changes to my body
Thanks to P90
Lets transform together people ❤️

👀

Beginners do not understand this 😅

Agar koi bhi beginer ho toh use hamesha double muscle split follow nhi Krna chahiye jisse ki use exercise ki form aur exercise sikhne me help mile

Our first BYOB Season 1 weekly check-in opens this Saturday & Sunday (17–18 October)

It's time to record your first week's progress. 💪

📸 Mandatory Photo Requirements:

✅ 3 full-body photos: Front, Side & Back

✅ Face clearly visible

✅ Hold a white paper with the handwritten code:

BYOB DAY 07 : THE FIRST SHIFT

✅ No editing, filters or AI enhancements.

⚠️ Important: Weekly check-in and correct progress photos are mandatory for all participants. Please follow the same photo format shown in the examples. Incorrect or missing submissions may affect your competition eligibility.

Remember, it's only Week 1.
Don't worry about visible changes yet. Just show up, stay honest and trust the process.

Small steps. Real progress. 90 days. ❤️

Team Project90

Share your opinion...

Sir plz let me know more about this wat I need to keep in mind while purchasing my gym equipments for ladies gym

One-third of your post workout meal should be carb

Reason : To restore glycogen

Two-third of your post workout meal should always be protein
Reason : it helps in better insulin response and helps in muscle repair and glycogen storage efficiency

Hame back ke lie konsi 3 exercise krne kis jrurt h jiske lie overall back training ho jaye

Add a gif video of exercise to understand the exercise form better

Workout streak breaks on rest day

Full of fibre and protein

Healthy and tasty

🚿

Ham aksaar kisi kam ki krte h par kuch dino ke baad jab hame result nhi dikhte toh ham use chod dete h jabki vo kam 99 percentage complete ho chuka hota h bass hamera ek last step hi use fail kr deta so
Hame apne har step ko soch samajhkar chalna chahiye kya pata hm success ke darwaje par jakar hi vapas aa jaye

Project 90 BYOB

Hitting gym at early in the morning ghve a relex mind and the best pump according to mee every one have their own POV but I honestly feel good and one more think when u hit gym early in the morning u have enough time to take your meal according to u at time and take all the meal at 4 or 3 meal

A quick, balanced meal that provides high-quality protein from the eggs, quick-digesting carbohydrates from the bread, and natural energy and fiber from the apple. Perfect for a fast meal that supports daily energy and muscle recovery.

Living in a joint family , kitchen is always in use when we need and regular family food is not even close to the nutritional level required , though recipe like make whey smoothie shake is easy and doable but creating a whole new thing for yourself when the kitchen is in use is not possible, need to include more recipes which can be prepared without use of kitchen like a shake, because only time when kitchen is free we are at work or late night . Any tips or recommendations how you guys managing ?

Doing workout is easy but eatting getting proper meal at right time is give what we want and I hope we all achieve the goal we set up for us in future ...

A simple and healthy chilla made with moong dal, suji, curd and a few basic ingredients. I made it at home using ghee instead of oil.

Back workout me meri favourite exercise seated cable rope h jisse ki mujhe results bhi mile h

It's never easy to take hard decisions like this.
We opened BYOB Season-1 registrations for only 200 Participants and out of 200 more than 50 are already disqualified for not following On-Boarding guidelines within deadline.

Our goal is very simple: Create a community where Real People Can Show Their Real Struggles & Real Growth.

We never wanted a crowd

And this same philosophy will continue till the end.

So please follow all Rules and Guidelines properly within deadline to stay part of BYOB Season-1 Transformation Competition.

💪🏿

My day 1 was super comfortable the meal plan n workout plan given by couch is amazing easy to go with my daily routine thnx alot couch looking forward to stay consistent till 90 days to achive my dreams physique . Guys how was your day 1 ?

Don't use the same weight for More than 1 month if you want to achieve a good physique and strength

Monday:leg day
Tuesday: chest day + abs
Wednesday: arms day
Thursday: back and shoulder
And repeat

Rh jate haii so any solution for it... ??

Insaan ko hamesha kuch na kuch krte rehna chahiye par vo kam achai ke raste par leker jaiye na ki burai ke rasta par