Start · ₹99

Train·Fuel·Recover

No gym, ninety dated days, one ring each.

A bodyweight template matched to the minutes you actually have, with progressive overload written out week by week and an Indian meal plan priced to your budget.

Answer eleven questions

₹99 · one time · ninety days

Amit, 41 · Jain · no equipment · training at home

Three rings, all open.

This is day zero, not a promise: what he eats and walks now, against what the plan asks for. Ninety days is how long it takes to close them.

0kcal a day
  • Calories2,267of2,150kcal117 over the budget
  • Protein59of135g76 g short
  • Steps4,000of7,000steps3,000 short
Weekly training
75 min
Burned training
54 kcal a day

More gym days buy him more food, not fewer steps: the step target comes off their own feet, so that ring holds at 7,000 whatever the slider says.

fact amit · engine 0.1.0 · Mifflin-St Jeor

Found by the engine, not by a quiz

What a 41-year-old desk worker is actually up against

Real engine output: a 76 g protein gap, five and a half hours of sleep, a Jain source list and a knee. Every one of them gets a fix and a week.

Train · week 1

A 10-minute walk after meals flattens the sugar spike

Walking straight after lunch and dinner lowers post-meal glucose more than the same walk taken at another time of day, and it costs nothing.

  • 10-15 min after each main meal, at a talking pace
  • Stand up and walk 3 min for every 30 min of sitting
  • These steps count towards your daily target; they are not extra work

Fuel · week 1

135gProtein target

Protein gap of about 76 g a day

Get to 135 g a day using the cheapest sources for your diet.

  • Add one protein anchor to every meal (see the Fuel section)
  • Front-load protein at breakfast where most Indian diets have almost none
  • Cheapest for you: Soya chunks (Nutrela), Masoor dal (red, split), Roasted chana (bhuna chana, with skin)

Recover · week 1

5.5hSleep

Sleeping 5.5 h a night

Move to a fixed 7-hour sleep window before adding training load.

  • Fix the wake time first, then pull bedtime earlier by 15 min every 3 days
  • Phone out of the bedroom, or on the far side
  • No caffeine after 3 pm; chai counts

One time · no account · seven-day refund

Ninety days for the price of one protein bar.

₹1999999 rupees

Answer eleven questions

Blocked by the safety gate? You are not charged at all, and you keep the numbers.

  • 36 sessionsBusy 25-minute 3x (no equipment), dated
  • 135 g proteinOn ₹164 of food a day
  • 90 daysYour festivals and travel already in it
  • 437 factsEvery number with its working

Before you pay

Questions about this plan.