Nutrition · Plates & Systems

Built onthe plate.

Free nutrition systems, India-first and protein-led. Learn the plate once, then dial it to any goal — fat loss, muscle, or performance. Made to keep, not to crash.

8Plans

2Levels

FreeEvery one

New here? Start with The Indian Plate — the foundation every other plan is built on.

Start here →

Nutrition systems

Beginner4The plate, protein and portions — eat well before you optimise.

No. 12 — Nutrition System · The FoundationThe Indian Plate Plate-based · Any goal · 12 pages No. 13 — Nutrition System · The One NumberProtein First Protein-led · Any goal · 11 pages No. 14 — Nutrition System · No CountingThe Starter Deficit Deficit · Losing fat · 11 pages No. 15 — Nutrition System · Eat to BuildEating to Grow Lean surplus · Building muscle · 11 pages

Intermediate4Structured deficits, surpluses and fuelling, by goal.

No. 16 — Nutrition System · Hold the MuscleFat-Loss Architecture Deficit · Losing fat · 12 pages No. 17 — Nutrition System · The Lean SurplusMuscle-Gain System Lean surplus · Building muscle · 11 pages No. 18 — Nutrition System · Around TrainingPerformance Fueling Around training · Training days · 12 pages No. 19 — Nutrition System · Macros, Done RightThe Tracking System Flexible dieting · Any goal · 11 pages

The training path

Pick a goal and climb it one level at a time. Every step pairs a program with the plate that feeds it and the Studies that explain it. Greyed steps are on the way.

Get Lean

Lean lane

Beginner · Free Lean Start + The Starter Deficit How fat loss works Set your deficit

Intermediate · Free Recomposition + Fat-Loss Architecture How fast to lose Why crash diets fail

Advanced · Paid The Complete Cutpaid + The Lean Protocol The plateau Keeping it off

Build Muscle

Build lane

Beginner · Free First Build + Eating to Grow Muscle growth Progressive overload

Intermediate · Free Hypertrophy Method + Muscle-Gain System Meal timing Training to failure

Advanced · Paid The Specialistsoon + The Recomp Kitchen Periodisation RPE & autoregulation

Get Strong

Strong lane

Beginner · Free Foundations of Form + The Indian Plate Technique over ego Compound vs isolation

Intermediate · Free Upper / Lower + Performance Fueling Progressive overload Free weights vs machines

Advanced · Free gateway Strength Architecture + The Tracking System Periodisation The deload

Build an Engine

Engine lane

Beginner · Free The On-Ramp + Protein First Recovery, minimum A routine that survives

Intermediate · Free Conditioning + Performance Fueling Warm-ups & mobility Active recovery

Advanced · Paid Enginesoon + The Reverse Diet Overtraining RPE & autoregulation

Keep going

Pairing nutrition with training? Recomposition runs the plate and the program together. For the workouts themselves see Programs, or read the science behind it all in Studies.

Train the bodyPrograms→ The science behind itStudies→

Train with
intention.