Coaching builtaround your body.
1-on-1. By application only. 10 new clients per month.
Every muscle.
Every marker.
Fixed at the source.
Every client gets a full-body diagnostic. Injuries, dietary restrictions, medications, medical conditions — mapped, tracked, and your training and nutrition built around them.
Every system.
Every marker.
Fixed at the source.
Every client gets a full-body diagnostic. Injuries, dietary restrictions, medications, medical conditions — mapped, tracked, and your training and nutrition built around them.
MBBS (Final Year)
Twelve months from being a licensed physician. Clinical physiology informs every decision.
100+ Clients Coached
Corporate executives, athletes, post-surgery recoveries, chronic medical cases. All 1-on-1.
India Team Athletes
Three national basketball team athletes chose this process for their nutrition and conditioning.
Why the last three programs
didn't stick.
If you've tried generic online coaching and results didn't hold, it's probably not your fault. Here's what gets missed every single time.
Templates, not plans
You get a spreadsheet built for 10,000 people. Nobody asked about your IBS, your torn ligament, your thyroid meds, your PCOS, or that you're vegetarian trying to hit 140g protein on a deficit.
No mechanism taught
You follow the plan but don't understand why it works. The moment coaching ends, so do the habits. The knowledge never transferred. You rent discipline instead of building it.
Medical context ignored
Diabetes? High uric acid? Hypothyroidism? Post-surgery rehab? IBS? Most coaches don't even ask. They hand you the same deficit and the same split regardless of what's actually happening in your body.
The Kanwar Protocol vs
generic coaching vs DIY.
| Feature | DIY | Generic Online | TWK |
|---|---|---|---|
| Custom plan built for you | |||
| Direct access to your coach | Chatbot | ||
| 1-on-1 calls | |||
| Medical conditions factored in | |||
| Blood work analysis | |||
| Supplement protocols (brands + dosages) | Generic list | ||
| Injury-adapted training | |||
| IBS / FODMAP / digestive protocols | |||
| Mechanism and education taught | YouTube | ||
| Results if you stop | Skills last |
This isn't for everyone.
Be honest about where you are.
- You have a medical condition, injury, or dietary restriction generic plans ignore.
- You're ready to treat this like a 3-month minimum project.
- You want to understand the mechanism, not just follow a plan.
- You want data-driven coaching, not vibes.
- You can invest ₹50K+ without it being a financial stretch.
- You need results in three weeks. The math doesn't work.
- You want a coach to do the work for you. I teach, you execute.
- You're looking for keto, carnivore or fasting evangelism.
- You won't report honestly on sleep, food and adherence.
- ₹50K is a financial stretch right now. SOF is a better starting point.
This isn't a meal plan
and a workout PDF.
Six pillars, built from the ground up around you. This is what every single client gets.
Fully Custom Nutrition
Not a template. Every meal plan is built with specific foods, quantities, timing and alternatives. Factored around your life.
- Diet type accounted for (vegetarian, non-veg, vegan)
- Medical conditions factored in: diabetes, PCOS, hypothyroidism, high uric acid, hypertension, and more
- Digestive protocols for IBS, FODMAP sensitivity, bloating, and gut issues with approved/banned food lists
- Macro targets calculated from lean mass, not bodyweight
- Phased between fat loss, recomp and lean gain based on where you are
- Vegetarian protein optimization for hitting targets on a deficit
Supplement Protocols
Specific brands, specific dosages, specific timing, and the reason behind every single one. Not 'take a multivitamin.'
- D3 loading protocols when blood work shows deficiency
- Drug interaction checks: thyroid meds, metformin, blood thinners, statins, and others
- Timing separations mapped out for optimal absorption
- Only recommended when data supports it, never upsold
Training Programming
5-day splits (PPL+FB, upper/lower) tailored around your injuries and limitations. Not a generic push-pull-legs PDF.
- Programmed around ACL/MCL tears, disc herniations, rotator cuff injuries, fractures, and chronic joint issues
- Hevy integration for workout tracking and progression
- Form video reviews from clients
- Progressive overload tracked and adjusted per cycle
Blood Work Analysis
Your blood reports inform supplement decisions and catch deficiencies before they become problems. Data, not guesswork.
- Vitamin and mineral deficiency identification
- Supplement protocols adjusted based on actual lab values
- Markers tracked over time to measure real progress
Health Condition Management
Real medical situations get real adjustments. Training and nutrition are modified around your health, not in spite of it.
- Disc herniations, ligament tears, stress fractures, post-surgical rehab
- Diabetes, PCOS, hypothyroidism, hypertension, autoimmune conditions
- IBS, GERD, SIBO, food intolerances, and chronic gut issues
- Coordinated with your physician when needed
Accountability Systems
Structure that doesn't let you drift. Regular check-ins, scoring, and tracking so nothing slips through the cracks.
- Diet/training/sleep/energy scoring every check-in
- Streak tracking for consistency
- Weight trends analysed over weeks, not days
- Food photo reviews when needed
What actually happens,
phase by phase.
Every client runs through the same three phases. Built so that by the end, you can run your own protocol without me.
Baseline + Build
Full intake, blood work review, dietary restriction mapping, injury screening. First macro target, first training block, first supplement protocol. Goal: get the inputs dialled and start building signal from noise.
Aggressive Execution
This is where results show up. Phase adjusted based on real data. Training intensified, macros tuned, supplement stack refined. Mid-cycle blood work if needed. Weekly mechanism lessons layered into every call.
Transition to Independence
The most important phase most coaches skip. You learn to read your own data, adjust your own macros, and build your own next block. You leave with a system, not a dependency.
What the rhythm
actually looks like.
Not a vague 'we'll figure it out.' Here's the exact weekly cadence every client runs on.
Training + macro check-in
You hit the first session of the week and log it on Hevy. We review weekend adherence quickly and set the week's small target.
Mid-week nudge
Quick WhatsApp pulse. Sleep, hunger, energy, any friction with the plan. Food photo review if needed. If something is breaking, we fix it before it compounds.
Data pull for the call
You submit numbers: weight trend, lift progression, sleep, subjective energy, adherence score, anything unusual. Diet/training/sleep/energy scoring.
1-on-1 call
We review the data, I teach the why behind what happened, and we update the plan for the coming week. Nutrition adjustments, training tweaks, supplement changes.
India Team athletes
trust this process.
Three India national basketball team athletes chose TWK for their nutrition and conditioning. Same protocol, same rigour, applied at the highest level.
Sahaij Sekhon
India Team · Basketball
Tournament-phase nutrition, recovery protocols around back-to-back games, supplement timing around flights and time zones.
Jeshua Pinto
India Team · Basketball
Off-season recomp, in-season maintenance. Macros built to hold lean mass through heavy travel and training load.
Aaron Monteiro
India Team · Basketball
Injury-phase programming, return-to-play nutrition, long-term body composition work around national team commitments.
What past clients did.
Lost 14 kg in five months, kept it off for eighteen months now. I learned how my body actually responds. That's the real win.
I was doing everything the internet said. Nothing worked. Harsh rebuilt the whole approach from first principles. I dropped two pant sizes and my strength went up.
I came in wanting to lose fat. I left with muscle, better sleep, and a macro framework I still use. Best money I've spent on my health.
Kiran. 20 weeks.
13 kg down. Still off.
Kiran came in at 94 kg. Corporate job, three young kids, sleeping five hours most nights. He'd been on four different online programs in two years. Lost weight on each, gained it back every time.
The pattern was obvious: every program put him at 1,400 calories with six training days. He'd white-knuckle for eight weeks, lose 6 kg, burn out, bounce back to 95. Classic metabolic adaptation plus adherence collapse.
We started at 2,200 calories. Three training days, not six. Priority one was sleep: we restructured his evening routine to get him from five hours to seven. In the first four weeks, his weight didn't budge on the scale, but his waist dropped two centimetres and his deadlift went from 80 kg to 100 kg.
By week eight, weight started moving. By week twenty, he was at 81 kg, sleeping seven hours, training three days a week, and eating more food than any program had ever given him. That was fourteen months ago. He's still at 82 kg.
The difference: he understood the mechanism. He didn't need me anymore, because he knew how to read his own data and adjust. That's the goal every single time.
Two ways in.
Both start with an application. Pricing shown so you can self-qualify before we talk.
~₹16,667/month. Less than a personal trainer plus a nutritionist.
- 1-on-1 coaching calls
- Fully custom nutrition protocol
- Custom training programming
- Supplement protocol (brands, dosages, timing)
- Blood work analysis and tracking
- Daily WhatsApp access
- Check-in scoring and streak tracking
- Full mechanism education throughout
Pay for 9 months. Get 12. Real body composition work happens in year-long arcs.
- 1-on-1 coaching calls
- Fully custom nutrition protocol
- Custom training programming
- Supplement protocol (brands, dosages, timing)
- Blood work analysis and tracking
- Daily WhatsApp access
- Check-in scoring and streak tracking
- Full mechanism education throughout
- 4 full phased cycles (cut/recomp/lean gain/maintain)
- Quarterly deep blood work review
- 3 months free vs the starter tier
1-on-1 coaching means real bandwidth limits. When the month's slots fill, applications roll to the next month's list.
Real objections. Real answers.
Run the math. A good personal trainer runs ₹1,500/session, three times a week, that's ~₹18,000/month before food. Add a dietitian (₹10,000+/month), blood work, and wasted supplements, you're past ₹35,000/month with nobody coordinating any of it. TWK is ~₹16,667/month with everything integrated by one person who knows medicine. If ₹50K is still a stretch, SOF (₹4,999) is the better starting point and I'll tell you that on the call.
Book a discovery call.
15 minutes. No pitch. A real conversation about where you are, where you want to be, and whether this process is the right move for both of us.
Book Your Discovery CallFree · 15 minutes · No obligation