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THE PERFECT MALE BODY (Diet Plan and Workout Routine to Build Shredded Body for Muscle Gain and Fat Loss)

What does the perfect male physique actually look like

Is it all about shredded abs bulging biceps and veins popping 24/7
Not really


Social media has sold us an illusion. Most physiques you see online or in movies are the result of perfect lighting heavy dehydration filters and often enhancements that don’t reflect real life
But a truly perfect male body is not about perfection. It’s about being strong lean functional and most importantly healthy and sustainable

In this video I’m breaking down the real science-backed and practical path to achieving the perfect male physique that every Indian man can build by training just 3 to 4 days a week without extreme dieting or obsessive routines

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Download FITMUSK App

1. Playstore Link: https://openinapp.link/7mu9kar

2. Apple Store Link: https://apple.openinapp.co/m2f40

Links to My Youtube Videos of Weight gain and fat loss:

How To Gain Weight Fast : https://yt.openinapp.co/r748b

How To Lose Fat Fast : https://yt.openinapp.co/lf508

Recommended Brands for Supplements:

•⁠ ⁠Creatine Monohydrate: https://amzn.openinapp.co/jvdsa
•⁠ ⁠Magnesium: https://amzn.openinapp.co/k31xq
•⁠ ⁠Zinc: https://amzn.openinapp.co/xvhos
•⁠ ⁠Vitamin C: https://amzn.openinapp.co/lumr7
•⁠ ⁠Ashwagandha: https://amzn.openinapp.co/g8jsm
•⁠ ⁠Multivitamins: https://amzn.openinapp.co/9t4w6
•⁠ ⁠Omega 3: https://amzn.openinapp.co/17hmq

Here’s what you’ll learn inside

1. The Workout Plan: Train Smart Not Long

You don’t need to spend 2 hours a day in the gym. I share a simple 4-day workout split that includes

Push Day (Chest Shoulders Triceps)
Pull Day (Back Biceps)
Leg Day (Quads Hamstrings Glutes Calves)
Full Body Workout (All muscles in one day)

This split helps train every major muscle group twice a week which is proven to be optimal for muscle growth and fat loss
We focus on compound lifts like Squats Deadlifts Bench Press and Rows to stimulate maximum muscle and testosterone production
Workouts are kept short and effective 5 to 6 exercises per day 2 to 3 sets per exercise in the 6 to 12 rep range

Bonus Add LISS Cardio (Low Intensity Steady State) like walking on a treadmill after workouts to boost fat loss and improve heart health

If you can’t go to the gym don’t worry. I’ll also tell you how to get great results at home with just a bench and a pair of dumbbells

2. The Diet Plan: Eat Right Stay Lean

Muscles are built in the gym but they grow through your diet. I explain exactly how much protein carbs and fats you need to get lean and muscular not bulky and puffy

Protein 1.5 to 2 grams per kg of bodyweight
Fats 0.8 to 1 gram per kg of bodyweight
Carbs 2.5 grams per kg of bodyweight

I also give a simple tip just eat 4 meals a day and make sure each has 25 to 30 grams of protein. I list easy protein sources like eggs paneer chicken whey protein tofu and more

You’ll learn how to structure meals before and after workouts how to stay full without overeating and how to burn fat while still feeling energized

3. Supplements That Actually Work

No gimmicks here only a few supplements are worth your money. These are the basics I recommend

Whey Protein To meet daily protein goals
Creatine Monohydrate For strength and performance
Multivitamin To fill micronutrient gaps
Vitamin C For immune support and stress control
Ashwagandha KSM 66 For better recovery and lower cortisol

I also suggest getting blood reports every 3 months to check for deficiencies like Vitamin D and B12 common issues that silently slow your progress

4. Lifestyle The Missing Piece for Long Term Success

This is what separates fit people from everyone else. Your lifestyle affects how fast you grow muscle how lean you stay and whether you can maintain your body for years or just weeks

Focus on three things

Recovery Aim for at least 7 to 8 hours of sleep per night. Sleep is when your body repairs and grows
Activity Stay active daily by hitting 10000 steps taking stairs walking during calls and reducing sitting time
Consistency Don’t aim for perfect days just aim for consistency. Show up eat clean train regularly and recover well

Final Thought
The perfect male physique is not just about looks. It’s about confidence without ego discipline without obsession and fitness that enhances your life not takes it over

If you want a lean muscular athletic body that fits well into a t shirt and works well in real life then this video will show you exactly how to get there

Let’s build your best body smart strong and sustainable

#perfectphysique #indianfitness #muscleandfatloss #mensworkout #leanmuscleplan

00:00 Introduction
01:07 Workout
04:12 Diet
06:55 Supplements
08:35 Lifestyle