Last Updated: September 18th, 2025

Balanced Beginner Nutrition & Exercise Plan for Mesomorphs – Punjabi Fitness

Target Audience

This plan is designed for:

  • Indian males and females with a naturally athletic build (mesomorph body type).
  • People who gain muscle easily and have a moderate metabolism.
  • Age group: 18–40 years, generally healthy, with no major medical conditions.

⚠️ MEDICAL DISCLAIMER ⚠️
This is a general beginner plan. If you have medical conditions (diabetes, thyroid, PCOD, hypertension, injuries), please consult your doctor before starting.

Beginner Nutrition Plan for Mesomorphs

Goal: Maintain balance between muscle gain and fat control

Key Guidelines

  • Follow a balanced macro split: ~40% carbs, 30% protein, 30% healthy fats.
  • Eat clean carbs (roti, oats, rice, fruits).
  • Avoid overeating — mesomorphs can gain fat quickly.

For Males (Approx. 2,000–2,200 kcal/day)

Time Meal Type Meal
8:00 am Breakfast 2 oats chillas with paneer stuffing + 1 glass milk
11:00 am Mid-morning 1 banana + handful of peanuts
1:30 pm Lunch 2 chapatis + chicken curry/paneer + dal + salad
4:00 pm Evening Snack 1 boiled corn OR 2 boiled eggs with tea
8:00 pm Dinner 2 chapatis + sabzi + fish curry/tofu + salad
10:00 pm Before Bed 1 glass buttermilk or turmeric milk

For Females (Approx. 1,600–1,800 kcal/day)

Time Meal Type Meal
8:00 am Breakfast 2 besan chillas with mint chutney + 1 boiled egg (optional)
11:00 am Mid-morning 1 apple + handful of walnuts
1:30 pm Lunch 1.5 chapatis + dal + paneer sabzi + salad
4:00 pm Evening Snack 1 bowl sprout salad OR roasted chana
8:00 pm Dinner 1.5 chapatis + sabzi + chicken curry/tofu + curd
10:00 pm Before Bed 1 small glass warm milk

Quick tip: Vegetarians can replace meat/fish with paneer, tofu, soy, or dals.

Beginner Exercise Plan for Mesomorphs

Goal: Stay lean while building strength

Key Guidelines

  • Mix strength + cardio (3 days weights, 2 days cardio).
  • Include compound lifts (squats, push-ups, pull-ups).
  • Train 5 days/week, rest 2 days/week.

Weekly Routine

Day 1 – Chest & Shoulders

  • Push-ups (3 × 10)
  • Dumbbell Bench Press (3 × 12)
  • Shoulder Press (3 × 10)
  • Side Plank (3 × 20 sec each side)

Day 2 – Legs & Core

  • Squats (3 × 12)
  • Lunges (3 × 10 each leg)
  • Plank (3 × 30 sec)
  • Russian Twists (3 × 15)

Day 3 – Cardio + Stretching

  • 20 min brisk walking or cycling
  • 10 min yoga stretches

Day 4 – Back & Arms

  • Pull-ups (3 × 5–8)
  • Dumbbell Rows (3 × 12)
  • Bicep Curls (3 × 12)
  • Tricep Dips (3 × 10)

Day 5 – HIIT (High Intensity Interval Training)

  • 30 sec sprint + 1 min walk (repeat 8 times)
  • 10 min skipping rope
  • Cool down stretches

Day 6 – Rest/Active Walk

Day 7 – Fun Activity

  • Play a sport: badminton, football, swimming, or Zumba

Quick tip: Keep workouts ~45–60 mins. Mesomorphs respond fast, so consistency matters most.

Punjabi Fitness Support for Mesomorphs

Mesomorphs get results faster but also gain fat easily if not disciplined.
Use our Free BMR Calculator to find YOUR daily calorie balance.
Calculate Your BMR Now →

With Punjabi Fitness, you can explore:

  • Multiple diet options,
  • Different types of workouts to through Punjabi Fitness App → Signup Now

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