Fat loss
Came in carrying weight he’d been told to just live with. No crash diet, no cardio marathons — a calorie target he could hold and food his family already cooked. He’s out of the “before” clothes for good.
Online Coaching — India
Training and nutrition written for your body, your schedule and the food you actually eat. Reviewed every week by your coach.
No excusesShow upLift heavyEat rightRecover hardRepeat
Everything you need
Nutrition
Fat loss and muscle gain need different food, not different willpower. You get the plan that matches the goal you're chasing right now — and it changes when the goal does.
Recipes
Every plan ships with a recipe book — Indian kitchen, ten ingredients or fewer, under twenty minutes.
Fat loss15 minPaneer salad, high protein
Paneer with capsicum, bell pepper, broccoli and beans. One pan, one toss, done in fifteen — everything goes in together and nothing needs watching. Filling enough to be dinner, light enough to stay in a deficit.
380 kcal38g protein
Muscle gain20 minChicken and rice
Grilled chicken breast, rice, and whatever masala you already have in the cupboard. Cook the rice once and it carries you three days. The most boring meal on this list and the one that built most of my muscle.
640 kcal52g protein
Either goal5 minOvernight oats
Overnight oats with seeds, dry fruits and any seasonal fruit. Five minutes the night before, nothing to cook in the morning. Zero excuses for skipping breakfast before a 6am session.
470 kcal34g protein
My Transformation
I've been training for over ten years. The first two of those I wasted — programme-hopping, eating whatever was in front of me, waiting to feel motivated. Nothing changed until the training got boring and repeatable.
What you see below is a decade of the same handful of lifts, tracked, adjusted, and repeated through injuries, desk jobs, travel and long stretches where progress was invisible. No shortcut in there. Just the part most people quit before reaching.
That's the whole reason I coach the way I do — the system is what carried me, so the system is what I hand you.
- Years training, without a year off
- 10+
- Full recomposition cycles, documented
- 4
- System — the one you'd be running
- 1
Years training, without a year off
Full recomposition cycles, documented
System — the one you'd be running
Five of them. Every one earned slowly.
Where it started
I was the skinny kid who'd been told he had “good genetics for it” and still looked like that. Nothing about the first year felt like progress. I kept going anyway, and that’s the only reason the rest of these photos exist.
The first cut I finished
For years I’d start a cut, get bored around week five, and call it maintenance. This was the first one I saw all the way through. Turns out I was never far off — I’d just never finished.
Learning to eat
Training was never my problem — food was. Once I started tracking it honestly instead of guessing, months of stalled progress moved in weeks.
Bulk, then earn it back
I pushed the surplus harder than I should have and spent the next few months paying for it. Both halves taught me something, and both are why I don’t let clients bulk without a plan to come out of it.
Most recent
The leanest I’ve been, eating more food than I did in any cut before it. That’s not a trick. It’s nine years of knowing what my body responds to.
Client results
Real clients, real timelines. Every photo below is someone who ran the same system you’d be starting on.
Lean muscle
Skinny-fat and convinced he needed to bulk first. He didn’t. Built shoulders and arms while the midsection came in, all on a plan that fit around a full-time desk job.
Recomposition
Already trained hard, already looked fine — and had been stuck at the same weight for two years. We changed the programming and the food, not the effort. Same scale weight, completely different body.
The 6-month roadmap
Results aren't instant — they're inevitable. Four stages, each one earning the next.
01
Month 1
Foundations
Movement quality, baseline strength and the habits everything else stands on.
02
Months 2–3
Growth
Progressive overload kicks in. Volume climbs, plates get added, sleeves get tighter.
03
Months 4–5
Refinement
Dial in nutrition and conditioning to strip body fat while the muscle stays.
04
Month 6
Re-Evaluation
Retest every lift, remeasure everything, and set the next six months on fire.
Membership
Same coaching in every plan. The longer you commit, the less you pay per month.
- Custom training programme
- Nutrition plan & macros
- Weekly form reviews
- The Circle community
- Direct coach access
I'm a complete beginner. Is this for me?
Yes. Month one is built for people who've never trained — movement quality first, weight second.
How much time do I need per week?
Four sessions of 60–75 minutes. The programme is written around the days you actually have.
Do I need a gym membership?
A gym is ideal, but the programme adapts to home equipment. Tell me what you have.
Can I cancel or pause?
Monthly cancels any time. Longer plans can be paused once for up to four weeks.
Still on the fence? Ask below — no sales pitch.
Get Started
Six quick fields — enough to build your first week and price you into the right plan. I read every one myself and reply personally.
- +91 870 098 6529
- hello@forgeco.in
Replies within 24 hours, seven days a week.