--- title: "90-Day Fitness Challenge: Real Transformation in Delhi" description: "Join my 90-Day Challenge where I prove consistency beats shortcuts. See my real diet and workout routine in Delhi NCR. Get a personalized fitness plan that uses ghar ka khana and science-backed training. No magic, just results." canonical: https://mytribe.in/teammohitfitness/nutrition-consultation/my-90-day-challenge-i-practice-what-i-preach last_updated: 2025-09-16 --- # My 90-Day Challenge: Real Transformation with Home Food Tribe Verified · 90 days of real, daily proof. By [Mohit Rana](https://mytribe.in/teammohitfitness) · Available online and at client locations across Delhi NCR · ₹2,800 Per Plan (estimate) Part of [Nutrition Consultation](https://mytribe.in/teammohitfitness/nutrition-consultation). [View full gallery](https://mytribe.in/teammohitfitness/nutrition-consultation/gallery) I document every day of my 90-day journey to show that consistency beats shortcuts. Here is the exact training and diet routine I follow, using simple meals and proven, science-backed basics. ## Photos and videos - [Video: Day 31 of my challenge, targeting 4000 calories and 200g of protein to build a strong back. I show my full workout including seated rowing and hyper extensions, and all seven of my meals, from muesli to grilled chicken and eggs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bae8ddaf-c38e-46a1-b46c-35c233be61d8) - [Video: Day 19, focusing on leg day and cardio. I detail my entire day's nutrition, including six meals like boiled eggs, dal chawal, and a protein shake with oats. I also show my workout, from cardio to barbell squats and leg press.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a391f97e-23f8-4f04-9d8b-ee2b2b5caaea) - [Video: On Day 18, I explain the importance of protein for recovery while showing my high-protein diet. My back workout included T-bar rows and lat pulldowns, followed by meals like soya chunks, grilled chicken, and boiled eggs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00041e93-1de3-4ed6-9e96-3ebc81932320) - [Video: Day 26 vlog. I explain how galactose from milk helps boost immunity. I take you through my back workout, including one-arm rowing and deadlifts, and share my meals for the day like soya chunks, dal chawal, and a protein shake.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d4be8d87-d6b9-4bdc-9eb0-e470fed97d27) - [Video: Day 16 was all about building strong legs. I show my full routine including cardio, weighted squats, RDLs, and hip thrusts. I also walk you through my six meals, featuring a protein shake, milk dalia, and grilled chicken.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a7ee664e-f5c8-4d6f-bc4a-1728b0ccf126) - [Video: For Day 17, I focused on chest hypertrophy with exercises like parallel bar dips and incline dumbbell press. I share all seven of my meals, including poha, paneer sandwiches, and a large protein and oats shake to fuel muscle growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c899c2a0-e0cc-402f-972d-96e4d4f3e0d3) - [Video: Day 12 was chest day. I show my pre-workout fruit meal and the full workout, including flat bench press and cable flys. I end the day with a balanced meal of paneer, rice, and half-boiled broccoli.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ba32044-ab76-44b3-ab80-f9a3ebe48272) - [Video: On Day 11, I trained legs after a full day of work. The vlog shows my pre-workout meal, a cardio session, and a complete leg workout with weighted squats and leg curls, followed by my final meal of soya chunks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eac045ab-9b9d-45f3-8a66-6deb8f8c86de) - [Video: A look into Day 10, where I balanced online classes with my own training. I show my pre-workout meal and a bicep and tricep workout, finishing with a physique update to track my progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/465cbe66-150e-49c1-8532-9bb602953c02) - [Video: Day 9 was a shoulder and cardio day. This vlog shows my breakfast, a full shoulder workout including dumbbell press and lateral raises, and my final high-protein meal of the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b509ce7-595e-4fe9-8e2a-a3cab67f501d) - [Video: Day 8 of the challenge. I take you through my day, from online client consultations to a tough leg workout with hack squats and lunges. I also show my high-protein meals, including a tray of eggs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c531629-8745-40ad-ae76-f2cb9469cd36) - [Video: A glimpse into Day 7, showing me preparing my meals, hitting the gym for a back workout, and eating balanced meals like dal-chawal and broccoli. This is what a typical day of disciplined eating and training looks like.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c31eaf81-bd25-44f9-9d92-e70404035c9d) - [Video: On Day 6, I start with a physique check to show the starting point. The vlog covers my online classes, a chest workout with bench press and cable crossovers, and my simple, nutritious dinner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/350ceb64-5f80-4d1f-9269-2cf5076da6c1) - [Video: This is where it all began. Day 1 of my 90-day challenge, starting the day with black coffee and hitting the gym for chin-ups. Every transformation starts with a single step.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/912e4140-a06d-410c-8d77-6e8ab8343733) - [Video: Day 30 of my challenge. This video summarizes my workout, including preacher curls, and my meal plan, featuring simple home-cooked food like dal-chawal and toast.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/501f81e8-de14-4f1b-a0e1-718e3a6f5c79) - ![A snapshot from Day 28 of my body transformation challenge. This image captures a moment from my shoulder workout, a key part of building a balanced physique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2da43c7e-a30a-4f52-9f5b-65f1af8f0673) - ![A look at meals 1 and 2 from Day 28 of my challenge. The first meal is muesli with fruits and nuts, and the second is a simple bowl of dahi. Nutrition is about consistency with simple foods.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3cb30441-d046-457b-b0c2-ca58a29950c1) - ![Meals from Day 27 of my challenge. You can see simple 'ghar ka khana' like poha, toast, and dahi. This is the kind of realistic diet I build for my clients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5be4236f-0aa2-4096-b839-952161d536d6) - [Video: A quick recap of Day 25. The video shows clips of my arm workout, including triceps pulldowns and hammer curls, along with some of my meals like a protein shake and a salad with grilled chicken.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/454566c6-d54a-48ac-8ee5-9eb38fa7bd37) - [Video: Day 24 focused on legs. This video shows my workout, including leg curls, and some of my high-protein meals for the day, like a shake and a post-workout meal of boiled eggs and soya chunks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cef20b2c-5605-4e87-81e7-b3e2f60c573d) - [Video: Discipline is greater than motivation. On Day 23, I share my shoulder workout, featuring the reverse pec deck, and my simple meals like dahi with dates and fresh juice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5d89cee-d127-4892-8b96-55a18712ab50) - [Video: Day 14 was a back-focused training day. I started with black coffee and then performed a series of exercises like close grip lat pulldowns and bent-over rows, followed by a healthy post-workout meal of dal and rice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/975f72d7-99e4-4be3-8faf-0891ab950d64) - [Video: On Day 13, I focused on cardio-respiratory training. The session included 30 minutes each on the stair machine, treadmill, and cycle. My meals were simple, including fruits and a pre-workout meal of poha and nuts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ff8d1857-69ab-437a-b129-f28631f1a960) - [Video: This is a day in my life as a fitness trainer. It shows me training clients at their homes, my own workout session on the treadmill, and my typical high-protein dinner of omelette and boiled eggs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb2b5300-b0b7-4f77-ac91-195769283ec3) ## About My 90-Day Challenge: I Practice What I Preach Don't look for magic pills here. In my 90-day challenge, I show exactly how I hit my protein goals using dal, soya, and eggs while managing a real-world work schedule. I have included videos of my daily meal prep and specific training tempos, like using a 4-2-5 count on rows for better results. If you want to build muscle without starving or spending a fortune on supplements, these videos show you the exact process I use with my clients every single day. Most people quit fitness because they think they need fancy imported ingredients or complex gym equipment to see changes. My 90-day challenge is proof that you can achieve a serious transformation using standard Indian staples and consistent training. By documenting every meal and workout, I show you how to navigate the fat loss vs. muscle gain confusion. Whether you are dealing with a desk job or erratic travel, these videos give you a blueprint. You will see how I adjust my macros based on the day—prioritizing protein through grilled chicken or boiled eggs, and balancing carbs like rice and oats based on my energy needs. This is not just about weight loss; it is about building gut health and maintaining strength through every phase of your journey. Use these videos as a roadmap to understand how to adjust your form, track your progress, and stay committed even when motivation is low. ## About Mohit Rana I am Mohit. I do not believe in magic pills, just the discipline of showing up every day. Whether you are in Delhi or training online, I am here to show you that a solid physique is built on simple habits, not shortcuts. 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