90-Day Recomposition Roadmap with Shashank Barnwal

90-Day Recomposition Roadmap is a structured 12-week system designed to help you improve your body composition by building or maintaining lean muscle while reducing body fat.

Instead of extreme dieting or random workouts, you'll follow a clear, progressive system covering:

• 🏋️ 4-day Upper/Lower training program
• 📈 Progressive overload & performance tracking
• 🍗 Protein, calories & flexible nutrition strategies
• 🚶 Daily activity, steps & cardio guidance
• 😴 Sleep, recovery & fatigue management
• 📊 Weekly tracking, measurements & progress photos
• 🔄 Evidence-based adjustment system
• 🗓️ 12-week roadmap divided into Foundation, Progression & Optimisation
• 📝 Day 1, Day 45 & Day 90 assessment worksheets
• ⚠️ Bad-week protocols for travel, missed workouts, overeating, exams and low motivation

The goal isn't perfection or rapid weight loss. It's to give you a clear system you can execute consistently for 90 days, track objectively, and adjust based on real progress.

You don't need another random workout or diet. You need a process you can actually follow for 90 days.