Book a consultation

From first message to week 8

This page follows the 8-week program, because it has every stage in it. If you book only the consultation, you stop at the third row. The training pack and the online plan skip a few rows too.

  1. Day 0

    Request

    You fill in the booking form or write on WhatsApp. Manav Joshi answers, asks two or three questions (what you want to book, which mornings are free) and offers a consultation time.

  2. Before we meet

    Food log

    You write down everything you eat and drink for three ordinary days, including tea, biscuits and the second helping of rice. Weekdays are better than a festival weekend.

  3. Consultation

    One hour at the consultation room

    We talk about your routine, your kitchen, who cooks and when, and any training you did in the past. If it turns out that what you need is a plan for a medical condition, we stop there and you pay only for the consultation.

    At the end you take home written recommendations. For the program, this is also where we pick your two weekly mornings.

  4. Weeks 1 and 2

    Plan and the first four sessions

    The meal plan arrives on WhatsApp. In the gym we learn the basic movements with light weight and I note what you lift each time.

  5. Week 3

    First revision

    I compare the plan with what actually happened. Usually one meal gets easier and one portion gets bigger.

  6. Weeks 4 and 5

    Heavier, slowly

    Weights go up in small steps when the form stays clean.

  7. Week 6

    Second revision

    The plan is adjusted again, this time with an eye on what you will keep doing after the program ends.

  8. Weeks 7 and 8

    Last sessions and a talk

    In the final session we go through your training notebook together. Then you choose: another round, the online plan, or carrying on alone with what you have learned. No pressure either way.

Paneer in tomato gravy in a steel kadhai, with rice and chapati behind

What stays the same all eight weeks

  • Two sessions a week at the same times, unless you ask to move one.
  • Your family's food. Paneer makhani on Sunday is allowed; we simply plan the rest of the day around it.
  • One person to message about both food and training.

Questions in between are fine. Write to me on WhatsApp, and if I am on the gym floor, Manav will pass it on.