Food and training
Eat well from your own kitchen
Before step one
Most people who walk into SPARTANS ask about workouts first. Food comes up a few weeks later, usually when the scale has not moved or the energy dips by evening. The truth is that what you eat at home decides a big part of your results. You do not need imported foods or a separate kitchen. Dal, roti, rice, sabzi, curd, eggs, paneer, chana and chicken can do the job if the portions and timing are right. We help you work with the food your family already cooks.
Step by step
Four steps for the first month, starting from what your family already cooks.
How the day's calories split
1 square = 1% of the day's calories. The same split works for the vegetarian and the non-vegetarian menu.
| Nutrient | Share of calories |
|---|---|
| Protein | 25% |
| Carbs | 50% |
| Fat | 25% |
With us on the floor
Do not change anything yet. Write down what you eat and drink for three or four days, including chai, biscuits and the weekend outing. Show it to us at the gym. Most people are surprised by how little protein and water they actually get.
Basic diet guidance is free for every member. Ask us on the floor and we will look at what you eat in a normal day, point out where protein is short or where the snacking is creeping in, and suggest simple swaps. If you want a detailed plan worked out meal by meal for your goal, that comes bundled with the professional package. Either way, the advice stays practical: food you can buy at the local market, cook in your own kitchen and carry in a dabba to office.
In your kitchen
Fix protein first. Add one protein source to each main meal: an extra katori of dal, curd with lunch, paneer or eggs at breakfast, chicken or fish at dinner. Keep everything else the same so the change is easy to hold.
| Version | Item | Portion | Hand measure |
|---|---|---|---|
| Vegetarian | Roti | 2 rotis | About a fist of carbs |
| Vegetarian | Dal | 1 katori | Part of your palm of protein |
| Vegetarian | Curd | 1 katori | The rest of your palm of protein |
| Vegetarian | Sabzi | 1 katori | With the salad, two fists of vegetables |
| Vegetarian | Salad | A side helping | With the sabzi, two fists of vegetables |
| Non-vegetarian | Roti | 2 rotis or 1 katori rice | About a fist of carbs |
| Non-vegetarian | Chicken curry | 1 katori | A palm of protein |
| Non-vegetarian | Sabzi | 1 katori | With the salad, two fists of vegetables |
| Non-vegetarian | Salad | A side helping | With the sabzi, two fists of vegetables |
Use your hand as the measure. A palm of protein, a fist of rice or two rotis, two fists of sabzi and a thumb of oil or ghee per meal suits most people.
In your kitchen
Work on portions and timing. Use the hand and katori guide for rice, roti and oil. Eat a small pre-workout snack like a banana, and a proper meal within an hour or two after training.
This is a sample day, not a prescription, so adjust portions to your hunger, size and goal, and drink water through the day. If you have diabetes, thyroid trouble, PCOS, kidney issues or are pregnant, follow your doctor or a registered dietitian first.
With us on the floor
Look at evenings and weekends, where most plans slip. Plan a better 5 PM snack, decide in advance what you will order when eating out, and review how your energy, sleep and gym sessions have felt this month.
One honest note before you start. We are coaches, not doctors. If you have diabetes, thyroid trouble, PCOS, kidney issues, or you are pregnant, please speak to your doctor or a registered dietitian before changing how you eat. Bring their advice to us and we will plan your training around it. For everyone else, the aim is steady habits, not a crash diet that lasts ten days and ends at the next wedding.
Training week
This week is here to support your eating habits, so keep the weights moderate and the walks brisk. Swap days around your office hours, but keep at least one easy day between strength sessions.
Full-body strength 50 min · effort 3 of 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet squat | 3 | 10–12 | 90 sec |
| Dumbbell bench press | 3 | 10–12 | 90 sec |
| Seated cable row | 3 | 10–12 | 90 sec |
| Dumbbell Romanian deadlift | 3 | 10 | 90 sec |
| Plank | 3 | 30–45 sec | 60 sec |
Brisk walk or easy cardio 40 min · effort 2 of 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Brisk walk, outdoors or treadmill | 1 | 30 min | None |
| Easy spin bike | 1 | 5 min | None |
| Calf, hamstring and hip stretches | 1 | 5 min | None |
Full-body strength 50 min · effort 3 of 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Leg press | 3 | 12 | 90 sec |
| Lat pulldown | 3 | 10–12 | 90 sec |
| Seated dumbbell shoulder press | 3 | 10 | 90 sec |
| Walking lunges | 3 | 10 each leg | 90 sec |
| Dead bug | 3 | 10 each side | 60 sec |
Incline walk and elliptical 40 min · effort 2 of 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill incline walk | 1 | 25 min | None |
| Elliptical, easy pace | 1 | 10 min | None |
| Calf and hip stretches | 1 | 5 min | None |
Full-body strength 50 min · effort 3 of 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Smith machine squat | 3 | 8–10 | 2 min |
| Incline dumbbell press | 3 | 10 | 90 sec |
| One-arm dumbbell row | 3 | 10 each side | 90 sec |
| Lying leg curl machine | 3 | 12 | 60 sec |
| Farmer's walk with dumbbells | 3 | 30 m | 90 sec |
Mobility and stretching 30 min · effort 1 of 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cat-cow | 2 | 10 | 30 sec |
| Hip flexor stretch | 2 | 30 sec each side | 30 sec |
| Thoracic rotation on all fours | 2 | 8 each side | 30 sec |
| Deep squat hold | 3 | 30 sec | 30 sec |
Sunday is the rest day, the gym is closed.
From the floor
Good to know
Yes, basic diet guidance is free for members. We look at your normal day of eating and suggest practical changes you can actually keep. Detailed meal-by-meal plans for a specific goal are bundled with the professional package. Ask at the counter for details, or call 081081 16555.
Yes, with a bit of planning. Spread it across the day: curd or paneer at breakfast, dal and chana at lunch, sprouts in the evening, paneer or soya at dinner. Milk and buttermilk help too. Most vegetarians fall short simply because they eat one small katori of dal a day and call it done.
Not to start. Sort out your meals first. If you genuinely cannot reach your protein from food, a scoop of whey is a convenient top-up. Creatine is optional for people doing regular strength training. Neither is medicine. If you have a kidney problem or any other health condition, check with your doctor before taking any supplement.
Keep it small and easy to digest: a banana, a few soaked almonds or dates, and water. Then eat a proper breakfast like poha, upma, idli or eggs within an hour or two after training. If you feel dizzy training on an empty stomach, stop and eat something rather than pushing through.
We will not write a diet for a medical condition. Please see your doctor or a registered dietitian first, and bring their plan to us. We will help you train safely around it and keep everyday habits like protein, water and portions in line with what they advise.
Walk in or call 081081 16555, Monday to Saturday, 5:30 AM to 10:30 PM. Bring a note of what you ate yesterday and we will start from there.
