--- title: "90-Day Body Transformation Guide: Real Workouts & Diet Plans" description: "Watch my 90-day transformation journey. I share my exact workout routines and diet plans for fat loss and muscle gain in Delhi NCR. Start yours today." canonical: https://mytribe.in/teammohitfitness/personal-training/my-90-day-transformation-journey last_updated: 2025-09-16 --- # My 90-Day Transformation Journey Tribe Verified · Documenting my own 90-day transformation journey. By [Mohit Rana](https://mytribe.in/teammohitfitness) · Available online and at client locations across Delhi NCR · ₹4,500 per month (estimate) Part of [Personal Training](https://mytribe.in/teammohitfitness/personal-training). [View full gallery](https://mytribe.in/teammohitfitness/personal-training/gallery) I didn't take shortcuts or use fancy equipment for this challenge. This is the raw reality of my 90-day transformation in Delhi NCR, showing you exactly how I built muscle and lost fat using home-cooked food and basic exercises. ## Photos and videos - [Video: Day 1 of 90. Every great journey starts with a single step. I am starting this challenge to show you exactly what it takes. See you tomorrow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/912e4140-a06d-410c-8d77-6e8ab8343733) - [Video: Day 2 of 90. The leg day grind. Pushing through the pain on the leg extension and leg press machines because strong legs are the foundation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44bfa0bd-1eaf-41b5-9267-7aa4e5fcbe6b) - [Video: Day 3 of 90. In the zone, focusing on chest flys and finishing with cardio. Every day is a new opportunity to get better.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5181ccf-7671-47d0-8ff2-32e3c7cb87c6) - [Video: Day 4 of 90. Some days you have to dig deep and find the strength to just show up and lift. The gym is your therapy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85ae9f70-6e4d-4cca-aa26-5ec0301e647c) - [Video: Day 5 of 90. Everyone thinks the workout is the hard part, but we all know climbing stairs after leg day is the real challenge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eea3e99d-61e0-43e6-84d6-08ef8ad3d7f3) - [Video: Day 6 of 90. A look at my day, from online classes to my own meals like broccoli and rice. It is all about balancing work and personal goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/350ceb64-5f80-4d1f-9269-2cf5076da6c1) - [Video: Day 7 of 90. A day in the life, starting with cooking my own meals and ending with a healthy plate of broccoli and rice. Discipline in the kitchen is key.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c31eaf81-bd25-44f9-9d92-e70404035c9d) - [Video: Day 8 of 90. A full day breakdown, from online coaching sessions to my own intense leg day workout and a high protein meal of eggs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c531629-8745-40ad-ae76-f2cb9469cd36) - [Video: Day 9 of 90. Today was all about shoulders. My routine included dumbbell presses, lateral raises, and face pulls, followed by cardio and a final meal of soya chaap.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b509ce7-595e-4fe9-8e2a-a3cab67f501d) - [Video: Day 10 of 90. A typical day includes work, online classes, a pre workout meal, and then hitting the gym for a biceps and triceps session. Here is the pump after.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/465cbe66-150e-49c1-8532-9bb602953c02) - [Video: Day 11 of 90. Today was leg day. The vlog shows my full day, from a morning coffee to a 30 minute cardio session, squats, leg curls, and my final meal of soya chunks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eac045ab-9b9d-45f3-8a66-6deb8f8c86de) - [Video: Day 12 of 90. Chest day routine including flat bench press, cable flys, and incline dumbbell presses. Finished the day with a balanced meal of paneer, rice, and broccoli.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ba32044-ab76-44b3-ab80-f9a3ebe48272) - [Video: Day 13 of 90. Today was a cardio respiratory day. I did 30 minutes on the stairs, 30 on the treadmill, and 30 on the cycle, followed by a healthy post workout meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ff8d1857-69ab-437a-b129-f28631f1a960) - [Video: Day 14 of 90. A detailed look at my back workout, including close grip lat pulldowns, seated rows, and chin-ups, all with 4 sets of 12 reps. Followed by a simple, nutritious meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/975f72d7-99e4-4be3-8faf-0891ab950d64) - [Video: Day 15 of 90. A simple tip: basic exercises are often better than fancy ones. Today's vlog covers my bicep and tricep workout and post workout meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a8299e9-483a-4880-b870-d7508d1543e5) - [Video: Day 16 of 90. Leg day is crucial. My vlog covers the full day's meals and a workout including weighted squats, RDLs, leg press, and hip thrusts to build a strong lower body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a7ee664e-f5c8-4d6f-bc4a-1728b0ccf126) - [Video: Day 17 of 90. A hypertrophy hack for chest day: I train a single body part for the best results. The vlog details my workout, seven meals, and my 10,000 steps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c899c2a0-e0cc-402f-972d-96e4d4f3e0d3) - [Video: Day 18 of 90. Protein is essential for recovery. Today's back workout included 60 chin-ups and T-bar rows, fueled by six high protein meals throughout the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00041e93-1de3-4ed6-9e96-3ebc81932320) - [Video: Day 19 of 90. I train legs twice a week. This vlog shows my full day of eating and a workout including front barbell squats and Bulgarian split squats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a391f97e-23f8-4f04-9d8b-ee2b2b5caaea) - [Video: Day 23 of 90. Discipline is greater than motivation. Here is my shoulder workout and meal plan, from the gym to the kitchen.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5d89cee-d127-4892-8b96-55a18712ab50) - [Video: Day 24 of 90. Showing the shirtless progress and one of my key meals for the day: boiled eggs and soya chunks with cucumber.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cef20b2c-5605-4e87-81e7-b3e2f60c573d) - [Video: Day 25 of 90. A quick look at my workout and meal 6, which consists of grilled chicken and a fresh salad. Staying consistent.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/454566c6-d54a-48ac-8ee5-9eb38fa7bd37) - [Video: Day 26 of 90. Today's back workout focused on mind muscle connection with exercises like lat pulldowns and one arm rows, supported by a full day of nutritious meals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d4be8d87-d6b9-4bdc-9eb0-e470fed97d27) - ![Day 27 of 90. Leg day essential: front barbell squats to build quad strength and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bae14383-5832-4526-8410-49439ce655d9) - ![Day 27 of 90. Bulgarian squats are a killer exercise for targeting the glutes and quads. A must have in any serious leg workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d26e2aa9-c936-49d9-a8ef-7380565f14c9) - ![Day 27 of 90. Hitting the leg press to build overall leg mass and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92347e28-9e3e-404d-a009-5469747a725e) - ![Day 27 of 90. Finishing the leg workout with leg extensions to isolate the quadriceps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aef4a436-b301-451a-a891-0c8d0d93380f) - ![Day 28 of 90. The cover for my shoulder workout and meal plan vlog.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2da43c7e-a30a-4f52-9f5b-65f1af8f0673) - ![Day 28 of 90. Shoulder dumbbell press is a fundamental exercise for building strong, broad shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/024ed785-9a12-4b5c-922a-a003b30e1f84) - ![Day 28 of 90. Using the cable lateral raise to sculpt the side deltoids for that rounded shoulder look.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e07a1ce-665c-49e3-8863-be51a594222e) - ![Day 28 of 90. The reverse pec dec is crucial for rear delt development and improving posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94875101-94d3-49e9-b5e8-b023d1728b6e) - ![Day 28 of 90. Building massive traps with heavy dumbbell shrugs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85e9ccfc-1481-453d-a8bd-bf2f2d4247b6) - [Video: Day 29 of 90. Busting the myth that trainers are too busy to train themselves. I always make time for my own workouts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c25a69e8-e93e-491a-80de-a00aa7fe5cca) - [Video: Day 30 of 90. A full breakdown of my workout and meal plan for the day, showing the discipline it takes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/501f81e8-de14-4f1b-a0e1-718e3a6f5c79) - [Video: Day 31 of 90. A detailed back workout vlog, hitting a 4000 calorie target with 200g of protein. I explain my tempo and exercise choices for better results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bae8ddaf-c38e-46a1-b46c-35c233be61d8) - [Video: Day 41 of 90. Still pushing hard. A compilation of my shoulder workout for the day, showing the intensity and focus required.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d2db722-143c-46c8-8a55-a43af7b666fe) - [Video: Day 51 of 90. A complete vlog of my arm day workout and all seven meals, including rajma chawal and a protein shake, to support a calorie surplus for muscle gain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22e1dd4d-1cf2-4ea2-8830-c8be51e8e21e) - [Video: A day in my life as a fitness trainer. This gives you a behind the scenes look at my daily routine, from workouts to meals like a post gym omelette.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb2b5300-b0b7-4f77-ac91-195769283ec3) ## About My 90-Day Transformation Journey During these 90 days, I realized the biggest myth is that you need expensive supplements or special machines to change your body. My routine relied heavily on compound movements like squats and deadlifts, paired with simple Indian meals like Dal and Roti. If you can stay consistent with these basics, your body will respond. Kya sach mein fancy equipment chahiye? Not really. My training protocol for this transformation focused on Mind-Muscle Connection. Whether I was doing leg presses, lat pulldowns, or stair cardio, the goal was always intentional movement. I didn't rely on fad diets. I ate home-cooked food, managed my protein intake through eggs or soya chunks, and tracked my macros without overcomplicating things. Why 90 days? Because 30 days is just a start, and 60 days is where most people quit. By day 90, habits form. You stop looking for motivation and start relying on discipline. My goal with this series is to hold myself accountable while showing you that your living room or a local gym is all the setup you need. If you are tired of starting and stopping, or if you find yourself confused by complex fitness advice, this approach is for you. We don't do fancy. We do what works. ## About Mohit Rana I don't believe in magic pills. I am a fitness coach in Delhi NCR who believes in doing the hard work alongside my clients. If you want a plan that actually fits your lifestyle instead of just a random chart, let's talk. [See all of Mohit Rana's services](https://mytribe.in/teammohitfitness) ## More from Personal Training by Mohit Rana - [Featured](https://mytribe.in/teammohitfitness/personal-training/featured) - [Real Results: Client Transformations](https://mytribe.in/teammohitfitness/personal-training/real-results-client-transformations) - [Your Gym, Anywhere: Home & Online Coaching](https://mytribe.in/teammohitfitness/personal-training/your-gym-anywhere-home-online-coaching) - [Guided Gym Sessions](https://mytribe.in/teammohitfitness/personal-training/guided-gym-sessions) - [Your Fitness Playbook: Tips & Truths](https://mytribe.in/teammohitfitness/personal-training/your-fitness-playbook-tips-truths) - [In The Zone: My Training & Motivation](https://mytribe.in/teammohitfitness/personal-training/in-the-zone-my-training-motivation) - [Gym Life: The Fun & The Funny](https://mytribe.in/teammohitfitness/personal-training/gym-life-the-fun-the-funny) - [Additional Photos](https://mytribe.in/teammohitfitness/personal-training/additional-photos) ## More services by Mohit Rana - [Nutrition Consultation](https://mytribe.in/teammohitfitness/nutrition-consultation) - [Body Transformation Program](https://mytribe.in/teammohitfitness/body-transformation-program) ## Similar work from other experts - [Fitness Transformation: My Personal Journey to Real Results](https://mytribe.in/bharath_fitness_trainer/weight-loss-body-transformation/my-transformation-from-then-to-now) by Bharath · Weight Loss & Body Transformation · Studio in Indiranagar, Home visits & Online - [The 100-Day Cut: Roadmap to Mr. Delhi](https://mytribe.in/rahulgoswamifitness/body-transformation-coaching/the-100-day-cut-road-to-mr-delhi) by Rahul Goswami · Body Transformation Coaching · Online coaching, and in-person training across Delhi NCR - [My Natural Body Transformation: Real Results Without Shortcuts](https://mytribe.in/fit_aman/body-transformation-coaching/my-transformation-journey) by Aman · Body Transformation Coaching · In-person coaching across the National Capital Region - [The 99-Day Transformation Challenge](https://mytribe.in/coach_vishwapowerlift/strongman-training/the-transformation-journey) by Vishwanath Bhaskar · Strongman Training · Online coaching & Studio training in Jayanagar - [My 100-Day Home Workout Challenge](https://mytribe.in/fit_n_fab_preeti/personal-fitness-training/my-100-day-workout-challenge) by Preeti Preeti · Personal Fitness Training · Online training and at fitness studios in Prashant Vihar, Rohini - [Real Fitness Transformation Results](https://mytribe.in/vickychauhanfitness/personal-training-body-transformation/real-people-real-results) by Vicky Chauhan · Personal Training & Body Transformation · Trains at Muscle Headquarter Gym in Greater Noida and across Delhi NCR ## Book To book Mohit Rana, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Mohit%2C%20I%20saw%20your%2090-day%20transformation%20journey%20and%20need%20help%20starting%20my%20own%20fitness%20routine.) 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