Plain-English guides on fat loss, muscle building, training and habits, written for people who work full time. Every claim is backed by peer-reviewed research, and where the evidence is genuinely unclear I will say so rather than pretend otherwise.
No hype. No fear marketing. No bro science. Just the small number of things that actually decide your results, and how to apply them to a real working week.
If you read nothing else, read these. Between them they cover the three questions that decide almost every result: how much protein you need, whether you can lose fat and build muscle at once, and how often you actually have to train.
The number most people get wrong in both directions. What the research supports, how to hit it on a vegetarian Indian diet, and why distribution across the day matters more than you think.
Read the guide →Yes, but not equally well for everyone. An honest look at who recomposition works best for, how long it takes, and the four conditions that have to be in place first.
Read the guide →Fewer than you have been told. What the frequency and volume research actually shows, and how to build a genuinely effective week around two, three or four sessions.
Read the guide →The hub is organised the same way the Fitness Blueprint is, so what you read here maps directly onto what you would actually do.
Calories, protein, meal structure, eating out, and how to make Indian food work for fat loss or muscle gain.
Frequency, volume, progressive overload, and how to structure sessions when your calendar is not your own.
Recomposition, newbie gains, muscle memory, and deciding whether to cut, build or do both.
Sleep, steps, stress, plateaus, and the behavioural side that most programmes ignore completely.
Fitness content has a credibility problem. Most of it is either a rehash of the same generic advice or a confident claim with nothing behind it. I have tried to do something different here.
Every guide leads with the direct answer, then shows the research behind it. I prioritise systematic reviews, meta-analyses and position stands from bodies like the International Society of Sports Nutrition over single studies, because one study rarely settles anything. Where I am giving you my own coaching judgement rather than a research finding, it sits in a clearly marked Coach's Perspective block so you always know which is which.
Where the evidence is weak, mixed or based on small samples, I say so. That is not hedging, it is accuracy, and it matters more in health than almost anywhere else.
Management consultant by day, fitness coach by evening, which is exactly why everything here is written for people with full calendars. I hold a diploma in evidence-based fitness and nutrition from MyHealthBuddy, and I have coached over 25 clients across India, Dubai and Europe.
The goal of this hub is the same as the goal of my coaching: to make you progressively more independent, not permanently dependent on me.
Everything on this hub is free and always will be. But information is not a system. If you would rather have the whole thing built around your body, your schedule and your goal, that is what the Fitness Blueprint is for.