OPERATION FIGHT CLUB · v3.0 · SANKETH BUILT MMXXVI · BANGALORE

Sanketh Noolee Build the
Fight Club
body.

The plan you can actually follow. Brad Pitt's ~72kg, 6-8% body fat — tuned for your vegetarian diet, your whey shakes, your right tricep, and your taper. Built to repeat. Built to ship.

Weight
94.7 kg
72-74 kg in 14-16 mo
Body Fat
31 %
6-8% endpoint
Lean Mass
~58 kg
preserve all of it
Height
181 cm
5'11" · same forever
/01 · The target

The Brad Pitt body. Not the actor. The silhouette. Lean. Vascular. Dangerous.

Today

94.7 kg · 31% bf

Ten years at a desk. ~36 kg of fat on a ~58 kg lean frame. Comfortable, but not what you came here for.

Endpoint

72-74 kg · 6-8% bf

22 kg lost. Same lean mass preserved. Visible abs. Vascular forearms. Sharp jawline. The Tyler Durden silhouette — achievable, sustainable on a vegetarian diet, kind to your tricep.

/02 · The timeline

Five phases. 14-16 months. Predictable. Boring. Effective.

01

Foundation

Build the habit. Learn the lifts. Set the kitchen. No aggressive deficit yet.

Weeks 1-494.7 → 92 kg
−400 kcal · 4 days/wk
02

Cut · Aggressive

Real deficit. Real cardio. The fat starts coming off fast. Hardest mental phase.

Weeks 5-2492 → 82 kg
−500 kcal · 5 days/wk
03

Recomp · Lean Out

Slower loss. Strength keeps climbing. The mirror starts showing what the scale won't.

Weeks 25-4482 → 76 kg
−350 kcal · 5 days/wk
04

Final Cut

Last 4 kg. Most disciplined window. Sharp deficit, max protein, daily 12K steps.

Weeks 45-5676 → 72 kg
−450 kcal · 6 days/wk
05

Maintain · Forever

Calories back to maintenance. Lifting stays. This is the life you live now.

Weeks 57+hold 72-74 kg
0 kcal · 4 days/wk
/03 · The training week

The split. 5 lifting days. 2 active recovery. No more thinking about it.

Day
Focus
Cardio
Mon

Push · Chest + Shoulders

Heavier compound work. Tricep load capped — see protocol.

POST-LIFT 15 min incline walk @ 4.5 kmh
Tue

Pull · Back + Biceps

Big back day. Pull-ups, rows, deadlift variants.

POST-LIFT 15 min incline walk @ 4.5 kmh
Wed

Active Recovery

Yoga + mobility. No weights. Tricep heals.

AM 45 min Zone 2 walk · 8K steps
Thu

Legs · Quad-dominant

Squat focus. Leg press. Bulgarian splits. Calf finisher.

POST-LIFT 10 min stair climber
Fri

Upper · Volume + Arms

Lighter weight, more reps. Bicep + tricep isolation (carefully).

POST-LIFT 20 min HIIT (phase 2+)
Sat

Legs · Posterior chain

RDL, hamstring curl, hip thrust. Core circuit finisher.

POST-LIFT 30 min outdoor walk
Sun

Rest · Long Walk

No structured exercise. Recover. Meal prep for the week.

AM 60 min outdoor walk · 12K steps

The tricep protocol.
Non-negotiable.

  1. Start every tricep-loading movement at 50% perceived max. No ego. No exceptions.
  2. Add weight only if the previous session caused zero pain in the 24h after. Otherwise repeat the same weight.
  3. Maximum weekly progression: +2.5 kg per movement, per week. Slower if needed.
  4. On any flare-up (pain during or after): drop the load by 20% and hold there for 2 weeks before re-progressing.
  5. Skull crushers are banned. Period. Replace with rope pushdown or close-grip bench at light load.
  6. Push days end with 10 min ice or contrast shower on the right tricep.
  7. If pain persists more than 5 days, see a physio. The plan can wait. Your shoulder cannot.
/04 · The exercises

Sets & reps. Every movement. Every set. Every link to a tutorial.

MON · PUSH ~ 55 min · ⚠ = tricep caution

Barbell Bench Pressmoderate grip, controlled descent
4 × 6-82-3 min rest
WATCH
Incline Dumbbell Press30° angle
3 × 8-1090s rest
WATCH
Seated Dumbbell Shoulder Pressneutral grip
3 × 8-1090s rest
WATCH
Lateral Raiseslight forward lean
3 × 12-1560s rest
WATCH
Cable Chest Flyhigh-to-low
3 × 1260s rest
WATCH
Rope Pushdown50% max start · per protocol
3 × 12-1560s rest
WATCH

TUE · PULL ~ 55 min · the big back day

Pull-ups (assisted if needed)full ROM
4 × max2 min rest
WATCH
Barbell Rowchest supported if lower back issues
4 × 6-82 min rest
WATCH
Lat Pulldownwide grip
3 × 10-1290s rest
WATCH
Seated Cable Rowsqueeze shoulder blades
3 × 10-1290s rest
WATCH
Face Pullrear delts + posture
3 × 1560s rest
WATCH
Hammer Curlneutral grip · forearms
3 × 10-1260s rest
WATCH

THU · LEGS · QUAD ~ 60 min · most calories burned of the week

Back Squatparallel or below
4 × 6-83 min rest
WATCH
Leg Pressmoderate stance
3 × 10-122 min rest
WATCH
Bulgarian Split Squatelevated rear foot
3 × 10 each90s rest
WATCH
Leg Extensionfull ROM, controlled
3 × 12-1560s rest
WATCH
Standing Calf Raisefull stretch at bottom
4 × 1545s rest
WATCH
Plankfinisher · core
3 × 60s30s rest
WATCH

FRI · UPPER · VOLUME ~ 50 min · lighter, more reps · pump day

Dumbbell Bench Pressmoderate weight, 2s descent
3 × 10-1290s rest
WATCH
Single-Arm Dumbbell Rowcontrolled tempo
3 × 10 each90s rest
WATCH
Arnold Pressfull rotation
3 × 1090s rest
WATCH
EZ-Bar Curlstrict form
3 × 10-1260s rest
WATCH
Close-Grip Benchper protocol · 50% start
3 × 8-1090s rest
WATCH
Cable Lateral Raisestrict form
3 × 12-1545s rest
WATCH

SAT · LEGS · POSTERIOR ~ 55 min · hamstrings, glutes, lower back

Romanian Deadliftslight knee bend, push hips back
4 × 6-82 min rest
WATCH
Hip Thrustsqueeze glutes at top
4 × 8-102 min rest
WATCH
Lying Hamstring Curlfull ROM
3 × 10-1290s rest
WATCH
Walking Lungelong stride
3 × 12 each90s rest
WATCH
Seated Calf Raisedifferent fiber than standing
4 × 1545s rest
WATCH
Hanging Leg Raisecore finisher
3 × 10-1560s rest
WATCH
/05 · The diet

The 7-day menu. Vegetarian. Whey-heavy. Paneer light. Repeat every week. For a year.

The rules.

1,750 kcal/day avg in phase 2 (cut window). 180 g protein daily — non-negotiable. Two whey shakes daily (1 post-workout, 1 mid-morning) cover ~60g of that. Paneer max 2x/week. Tofu, dal, sprouts, eggs (if you eat them), Greek yoghurt do the rest. Same menu every week. You said you don't care — this means zero decision fatigue, zero food prep waste.

Daily Kcal1,750
Protein (g)180
Carbs (g)170
Fat (g)55
Mon
PUSH DAY
06:30 · Pre-workout 120
Black coffee + 1 banana
08:30 · Post-workout 350
1 scoop whey shake (30g protein) + 2 boiled eggs + 4 almonds
11:00 · Mid-morning 200
1 scoop whey shake (30g protein) with water/skim milk
13:30 · Lunch 500
2 roti + moong dal 1 bowl + tofu bhurji 100g + salad
17:00 · Snack 180
Greek yoghurt 200g + 1 tsp honey
20:00 · Dinner 400
2 roti + chana masala 1 bowl + cucumber raita
Tue
PULL DAY
06:30 · Pre-workout 120
Black coffee + 1 banana
08:30 · Post-workout 340
1 scoop whey shake + oats 40g + handful blueberries
11:00 · Mid-morning 200
1 scoop whey shake with water
13:30 · Lunch 510
1 cup brown rice + rajma 1 bowl + sautéed spinach + salad
17:00 · Snack 180
Roasted chana 40g + 1 apple
20:00 · Dinner 400
2 roti + palak tofu + dal tadka 1/2 bowl
Wed
YOGA · RECOVERY
07:00 · Breakfast 340
Oats 50g + 1 scoop whey + walnuts 5 + 1 banana
11:00 · Mid-morning 180
1 scoop whey shake + 4 almonds
13:30 · Lunch 500
2 roti + matar paneer (use today's paneer ration) + salad
17:00 · Snack 160
Sprouts salad 1 bowl (moong + onion + tomato + lemon)
20:00 · Dinner 380
Vegetable khichdi 1 bowl + cucumber raita 100g
22:00 · Casein 190
1 scoop whey with full-fat milk (slow digest)
Thu
QUAD DAY
06:30 · Pre-workout 130
Black coffee + 2 dates + 4 almonds
08:30 · Post-workout 360
1 scoop whey shake + 1 boiled egg + 1 slice multigrain toast
11:00 · Mid-morning 200
1 scoop whey shake with water
13:30 · Lunch 510
2 roti + chole 1 bowl + sautéed bhindi + salad
17:00 · Snack 170
Greek yoghurt 200g + chia seeds 1 tsp
20:00 · Dinner 380
2 roti + tofu sabzi 150g + dal 1/2 bowl
Fri
UPPER VOLUME
06:30 · Pre-workout 120
Black coffee + 1 banana
08:30 · Post-workout 350
1 scoop whey shake + oats 40g + 1 tbsp peanut butter
11:00 · Mid-morning 200
1 scoop whey shake with water
13:30 · Lunch 500
1 cup brown rice + dal makhani 1 bowl (no cream) + salad
17:00 · Snack 180
Sprouts chaat 1 bowl + 1 small orange
20:00 · Dinner 400
2 roti + paneer bhurji 100g (second paneer ration) + cucumber salad
Sat
POSTERIOR LEGS
06:30 · Pre-workout 120
Black coffee + 1 banana
08:30 · Post-workout 340
1 scoop whey shake + 2 boiled eggs + 1 small apple
11:00 · Mid-morning 200
1 scoop whey shake with water
13:30 · Lunch 510
2 roti + kala chana 1 bowl + bhindi sabzi + salad
17:00 · Snack 180
Roasted makhana 30g + green tea
20:00 · Dinner 400
Quinoa pulao 1 cup + tofu tikka 150g + raita
Sun
REST · MEAL PREP
08:00 · Breakfast 350
Vegetable poha 1 plate + 1 scoop whey shake
11:00 · Mid-morning 180
1 scoop whey shake with water
13:30 · Lunch 540
2 roti + black eye bean curry + sautéed greens + salad
17:00 · Snack 180
Mixed nuts (no salt) 20g + green tea
20:00 · Dinner 350
Vegetable upma 1 plate + dal 1/2 bowl + curd 50g
22:00 · Casein 150
1 scoop whey with full-fat milk (slow release)

Weekly grocery.

Protein

  • Whey protein (1 scoop = 30g)
  • Tofu — 600g
  • Paneer — 200g (max)
  • Greek yoghurt — 1 kg
  • Eggs — 12 (if you eat)
  • Moong dal — 500g
  • Chana, rajma, chole — 250g each
  • Sprouts — 500g

Carbs

  • Atta — 1 kg (rotis)
  • Brown rice — 500g
  • Quinoa — 200g
  • Oats — 500g
  • Multigrain bread — 1 loaf
  • Bananas — 7
  • Dates — 100g
  • Apples / oranges — 7 mixed

Veggies

  • Spinach, palak — 500g
  • Bhindi — 300g
  • Cucumber — 4
  • Tomato — 1 kg
  • Onion — 1 kg
  • Cabbage / cauliflower
  • Mixed salad greens
  • Lemon — 6

Fats / Extras

  • Almonds — 200g
  • Walnuts — 100g
  • Peanut butter (natural)
  • Olive / mustard oil
  • Ghee — small jar
  • Chia / flax seeds
  • Makhana (fox nuts)
  • Honey — small bottle
/06 · The taper

Quit the cigarettes. 21 weeks. Step down. Hit zero. Stay there.

21-week step-down to zero.

Wk 1-2
10per day
Wk 3-4
8per day
Wk 5-7
6per day
Wk 8-10
4per day
Wk 11-14
2per day
Wk 15-20
1per day
Wk 21+
0freedom

Use Headspace SOS Cravings pack on every urge. Nicotine gum 2mg as a bridge in weeks 11-20. Don't romanticize "just one." There is no "just one."

/07 · The stop signs

When to pause. Discipline isn't ignoring your body. It's listening.

Tricep flare
Any pain >48h. Drop load 20%. Hold 2 weeks. Physio if >5 days.
Resting HR up >10
Add a rest day. Cut HIIT. Sleep 9h for 3 nights.
Scale stalled 3 wk
Drop 100 kcal/day OR add 1K daily steps. Pick one. Not both.
Strength dropping
Add 200 kcal back. Sleep audit. Protein audit. Stress audit.
Sleep <6h × 3 nights
Cancel tomorrow's HIIT. Half the volume of next lift. Recover.
Mental fatigue
Take a planned deload week. Lifts at 60%. Calories at maintenance.