Coaching built around your week.
If you are stuck like I was, this is the help I did not have. Student or working, two gym days or six: I set up your training, your food and your sleep around the week you actually have, and I stay with you on WhatsApp the whole way. And you learn the system as we go, so when we finish you can keep running it yourself.
01
A fit check, both ways.
Coaching only works if we both do our part. Read both columns before you apply.
- You want a plan that fits your week, not one you have to bend your week around
- You can commit to a few months, not a few weeks
- You will track your food and your weight, and send your updates when I ask for them
- You want honest answers, even when they are slower than what you see online
- You want to be able to run this yourself afterwards
- You want to lose 10 kg in 30 days
- You are mainly looking for supplement advice. That is not what this is.
- You will not track food or send updates
- You want a photo-shoot physique by a date
- You are looking for short-term results
- You cannot control what you eat. Getting healthy means eating a certain way.
02
Everything, at every length.
No premium tier to unlock. The same coaching whether you choose one month or six.
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01
Your food, worked out for you
Calories and protein for your weight and your goal, built from food you already eat at home.
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02
Your training, built around your days
Two days or six, in the gym. Exercises, sets, loads, and how to progress week to week.
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03
Constant guidance on WhatsApp
Your weight, your photos, how the week went, and what changes next, whenever you send them. You are never waiting for a check-in day.
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04
Questions answered, Monday to Saturday
Messages only. Quick doubts do not wait a week.
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05
Form checks on video
Send a clip of a lift. Get back what to fix and how.
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06
Adjustments as you change
Food and training move as your body responds. Nothing is set and forgotten.
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07
A system you keep
By the end you can set your own numbers and your own plan, for good.
03
What changes, and how fast.
Typical ranges from a proper plan followed properly. Not promises, and not the same for everyone.
- Fat loss
A noticeable drop. Usually 5 to 10 kg over three months with a steady deficit, and more over six. - Building
2 to 4 kg over three months, mostly muscle with some fat. That is what real building looks like. - Strength
Lifts go up, and you can see it in the numbers. - Food
You can work out your own calories and protein without me. - Training
You train on the days you set, and it holds.
- A lot of new muscle in three months
Real muscle takes years. Nobody compresses that. - A photo-shoot physique
Genetics, frame and recovery all matter. Coaching gets the most out of what is possible, not what is fictional. - Results that hold without you
Coaching teaches the system. You run it afterwards. - 10 kg in 30 days
That is starvation, not coaching.
Three months builds the foundation. Six months changes the body. After that, you run it yourself, for years.
04
Three lengths. Same coaching.
Everything above is included at every length. The only things that change are how long we work together and the monthly rate. Six months is the one I recommend, because that is how long real change takes.
Try it
1 Month
PKR 30,000per month
PKR 30,000 total, paid upfront
- Everything included
- Enough time to learn the system
- Not enough to see the body change
Foundation
3 Months
PKR 25,000per month
PKR 75,000 total, paid upfront
Save PKR 15,000 against monthly
- Everything included, for 12 weeks
- The minimum where I would take you on
- Visible change starts here
The real timeline
6 Months
Recommended
PKR 20,000per month
PKR 120,000 total, paid upfront
Save PKR 60,000 against monthly
- Everything included, for 24 weeks
- Long enough for the body to change
- The last weeks set you up to hold it on your own
Payment is upfront in full for the length you choose. No monthly billing; the lower rate is the commitment. After six months you can continue month to month at PKR 20,000 with no minimum. Bank transfer or EasyPaisa in Pakistan, international wire from outside. Details are sent after acceptance.
05
Apply for coaching.
I read every application myself and reply on WhatsApp. The questions are about your week and your constraints, because that is what the plan is built around. Honest answers make a better plan.
Contact policy: coaching runs on WhatsApp messages and email. Calls are not attended.
06
Common questions.
I can only train two days a week. Is that enough?
Yes. Two days you actually do beat six you skip. The plan is built around the days you have, and it changes if your week changes.
Do I need a gym?
For coaching, yes. The plan is built on resistance training, and a gym is where that happens. Tell me which gym and what it has on the form, and the plan is built around it.
Why is six months recommended?
Because that is how long real change takes. One month teaches you the system. Three months gets the foundation and the first visible change. Six months is where the body actually changes, and where the last weeks set you up to hold it on your own.
Why pay upfront in full?
Two reasons. The lower monthly rate on three and six months is a commitment rate, and month to month would let people take the rate and leave. And people who pay upfront do the work. After six months you can continue month to month at PKR 20,000.
What if I am a complete beginner?
Good. Fewer habits to undo. The form asks where you are now, and the plan starts there.
Is this only for men?
No. Food, training and recovery work the same way. Where a number differs for women, it is set for you.
What if I am outside Pakistan?
Coaching runs on WhatsApp, so it works anywhere. Payment by international wire. The food lists flex to whatever is cheap where you live.
What is the refund policy?
Before acceptance: full refund if I decide we are not a fit. After acceptance: no refunds inside the length you chose, because the length is what gets the result. If you continue month to month afterwards, you can stop with seven days notice.
What happens when the time is up?
Two paths. You leave with a maintenance plan and run it yourself, which is the goal. Or you continue month to month at PKR 20,000 with no minimum.
Ready? Apply.
The form takes about five minutes. I reply on WhatsApp.