Shop · Evidence-Based Manuals
Real plans, run honestly, for the body you actually live in.
Eight digital manuals across fat loss, muscle, women's health, beginner training, an Indian macro cookbook and an honest anti-inflammatory reset. Built for Indian kitchens, written against the fad-diet industry, with the science actually checked.
Start here
What brings you here?
Six honest paths. Pick the one that fits and you will land on the right manual in one click — every one of them has a free Chapter 1 you can read before you buy.
The 12-Week Fat Loss Manual
The 12-week fat-loss system: phase-by-phase, honest, no crash diets, written for Indian kitchens.
The Bulking Bible
Sixteen weeks of clean-bulk training and eating — real size, minimal fat, no overclaiming.
The Beginner Starter Bundle
From the inner-monologue to your first 30 days, plus the no-equipment home programme — bundled.
The PCOS & Insulin-Resistance Plan
Evidence-based protocol for the insulin-resistance engine of PCOS — built for Indian women, run with your doctor.
The Strong Woman's First Program
Twelve weeks of beginner-friendly strength training — real muscle, no “toning” myths.
The Anti-Inflammatory Reset
A 21-day anti-inflammatory reset — no detox claims, real reintroduction, real personal triggers found.
The popular way to buy
Bundles — for when you need more than one of these.
Each bundle is a complete, themed system at a meaningful discount versus buying individually. Same manuals, same updates, same access — just packaged so they work together.
The Complete Coaching Bundle
The Complete Coaching Bundle
Every paid product on the site — 8 manuals, one purchase, ₹3,993 off.
- All 8 paid products on the site
- Save ₹3,993 vs buying individually (~44% off)
The Women's Health Bundle
The Women's Health Bundle
PCOS Plan + Strong Woman's First Program + Indian Macro Cookbook — together, at 30% off.
- PCOS & Insulin-Resistance Plan
- The Strong Woman's First Program
The Beginner Starter Bundle
The Beginner Starter Bundle
Gym Confidence Pack + Home Workout Pack + Indian Macro Cookbook — the full on-ramp, at 30% off.
- The Beginner Gym Confidence Pack
- The Beginner Home Workout Pack
Every individual manual
The full catalogue.
Eight standalone, evidence-based manuals — buy one, all eight, or anything between. Every product page has the full table of contents, a who-it's-for / who-it-is-not panel, and a free Chapter 1 you can read before you decide.
The 12-Week Fat Loss Manual
The 12-Week Fat Loss Manual
A complete 12-week roadmap to lose fat without losing muscle.
- 12 phased weeks · 3 cut intensities
- Sample meal plans for veg, non-veg, eggetarian
The Bulking Bible
The Bulking Bible
Lean mass gain without the dirty-bulk dad-bod.
- Lean-bulk vs maintenance gain protocols
- 8 progressive training splits
The Anti-Inflammatory Reset
The Anti-Inflammatory Reset
A 21-day, evidence-based plan to lower chronic inflammation — and find the foods that do not suit you.
- A 21-day elimination-and-reintroduction protocol
- The anti-inflammatory plate — what to build every meal from
Beginner Home Workout Pack
Beginner Home Workout Pack
No equipment. No gym. 12 weeks of structured progress.
- 12 weeks of progressive workouts
- Every exercise has form video
The PCOS & Insulin-Resistance Plan
The PCOS & Insulin-Resistance Plan
A 12-week, evidence-based plan to ease PCOS — built for Indian women, around your kitchen and your cycle.
- A 12-week protocol built around the insulin-resistance engine of PCOS
- The PCOS plate, adjusted for an Indian kitchen — rice, roti, dal and all
The Strong Woman's First Program
The Strong Woman's First Program
A 12-week beginner lifting programme — real strength, real muscle, no “toning” myths.
- 12 weeks of progressive strength training, beginner-friendly
- Three phases — Foundation, Build, Strength
The Indian Macro Cookbook
The Indian Macro Cookbook
Around 40 protein-led Indian recipes, each with honest, approximate macros — built for the kitchen you actually cook in.
- ~40 protein-led Indian recipes with macros per portion
- Veg, eggetarian, non-veg and Jain — every kitchen accommodated
The Beginner Gym Confidence Pack
The Beginner Gym Confidence Pack
Your first 30 days at the gym — the equipment, the etiquette, the anxiety, and the simple first programme.
- The complete gym-equipment glossary, in plain language
- The unwritten etiquette every regular knows
What you will not find here
No fads. No fear-of-food. No miracle anything.
Every manual on this site is built against the part of the fitness and nutrition industry that sells fast results, “forbidden foods”, secret protocols and pills that fix everything. None of that survives the science — so none of it is in here.
What you will find is the boring, useful truth: a real calorie deficit for fat loss; a real surplus and progressive overload for muscle; insulin sensitivity at the heart of PCOS; an honest 21-day reset that says detoxing is not a thing; Indian recipes with approximate macros stated as approximate. None of this is new. That is the point.
Frequently asked
Before you buy.
Should I buy a single manual or a bundle?+
If you genuinely only need one — buy that one. Bundles only make sense if you would have bought several individually anyway; the savings are real (~30–44% off depending on the bundle) but they should follow the goal, not lead it. The Start-Here cards above route most people to the right answer in one click.
Are these manuals evidence-based?+
Yes — and unapologetically so. Every claim in every manual reflects mainstream nutrition and exercise-science consensus. You will not find “detox”, “miracle metabolism”, “toning” or fat-burner pills here. Where the evidence is thin, the manuals say so plainly.
Can I read a chapter before I buy?+
Yes — every single manual has a free, public Chapter 1. Click into any product and you will see a “Read Chapter 1 free” link. No sign-up, no email gate, just the actual opening chapter of the actual manual.
What format are the manuals?+
They are structured online readers on the site — not flat PDFs. You sign in with the email you bought on, and the manual is on your account: progress tracking, time tracking, pick-up-where-you-left-off across devices. You can also print to a hard copy from inside the reader.
Is there a refund policy?+
Yes. If you genuinely read the manual, run it for a fair stretch and feel it did not help, reply to your order email within 14 days for a full refund. I would much rather give your money back than have you carry a product around feeling sold to.
Do I get future updates?+
Yes — free, for life. When a manual is improved or expanded, your copy updates automatically the next time you open the reader. No “version 2” upsells.
I am outside India — does this still work?+
Yes. The principles are global; the Indian food examples translate easily (and you can ignore the Indian recipes if they are not useful). Payment is in INR through Razorpay and works on most international cards.
Can I email you a question?+
Yes — every paid product includes direct email support. If something in a manual is unclear, or you want a second opinion on applying it to your situation, reply to your order email and I will personally answer.
Ready to start
Pick a manual, read Chapter 1 free, decide.
Every manual on this site has a free, public opening chapter — no email gate, no sign-up. Read it, see if the voice and depth suit you, and only then decide whether to buy.