90 day transformation blueprint

90-Day Complete Transformation Blueprint — By Arsh Patel (CPT · CSCS · ACSM)

Stop guessing. Start transforming.

This is a science-backed, coach-designed 90-day blueprint that gives you everything you need — training, nutrition, and recovery — in one complete guide. No fluff, no filler. Just a proven system built on real exercise science and 10 years of coaching experience.

📦 What's Inside

Training System

• Workout splits for every level — beginner to advanced
• Separate programs for males and females
• 7-day weekly workout plan
• Cardio protocols (LISS, MISS, HIIT)
• 90-day progression planner

Nutrition System

• Step-by-step calorie and macro calculator
• Fat loss strategy with Indian food options
• Meal timing, refeed guide, and supplement breakdown

Recovery System

• Sleep, hydration, and stress management protocols
• Male and female specific checklists
• 2-week habit starter plan

✅ Who Is This For? Anyone — beginner to advanced — who wants to build muscle, lose fat, or completely transform their body in 90 days with a clear, structured plan.

One purchase. Lifetime access. Zero guesswork.