MEDICAL DISCLAIMER
This is educational content only, not medical advice. Always consult your doctor or a qualified healthcare professional before starting any new diet or training program. Individual results vary.
Get Fit With Nadir
Free Method
You train hard. Your body should show it.
I have put together everything you need to start seeing real results. Enter your details and I will send it straight to your inbox too. This is completely free. No upsell at the end.
✓Your personalised fat loss calorie target — calculated for your body, your steps, your lifestyle
✓12 full recipes with exact macros — Indian and standard meals included
✓How to track your food without spending your life on an app
✓The lifestyle factors that quietly destroy your results — with the actual research
✓A weekly progress tracker with daily weight log and automatic calorie adjustment
✓Gym and home training programs from The Best PT Project exercise library
✓1 to 2 weekly emails from Nadir to keep you on track — what to adjust, what to watch, and what most people get wrong that week
No spam. No selling your data. You will get the free method plus 1 to 2 weekly emails from Nadir with practical check-in content to keep you on track. Unsubscribe any time — one click.
MEDICAL DISCLAIMER
This content is for educational purposes only. It is not medical advice. Consult your doctor before making any changes to your diet or training program.
We are a coaching team. Nadir and Swati work together to help women build bodies that actually reflect their effort. Two lanes. One standard.
Work through these sections in order. Each one builds on the last. Do not skip to the program without doing the calculator first.
6 sections 15 minutes to read Apply from today
📩 Check your inbox. You will get 1 to 2 emails from Nadir and Swati each week. Short, practical check-ins to keep you on track. What to adjust. What most people get wrong. What to do when you stall. Not promotional emails. Coaching check-ins from the team.
The goal here is 2kg of fat loss per month. That is roughly 0.5kg per week — fast enough to see real change, slow enough to keep muscle. This calculator sets your daily target, tells you how many steps to aim for, and tells you what kind of cardio makes sense for your current lifestyle.
This uses the Katch-McArdle formula — calculates your metabolic rate from your fat-free mass rather than total weight. More accurate for active women. Sex is used to apply the correct minimum calorie floor.
Mifflin-St Jeor formula — most validated estimate for calorie needs without body fat data.
Lifestyle factors — these directly affect your metabolism
Activity data — for personalised step and cardio targets
Check your step count in your phone Health app or fitness tracker. It is the most accurate data point you have on how active you actually are.
Maintenance
0
kcal per day
Your Fat Loss Target
0
kcal per day
Protein Range
0–0g
per day (aim for upper end)
Target: ~2kg fat loss per month. This calorie target creates roughly a 500 kcal/day deficit. At that rate you will lose approximately 0.4 to 0.6kg of fat per week. Hit the protein range every day — it protects muscle while you lose fat. The range is based on your lean body mass. Higher body fat means a lower absolute protein need. Aim for the upper end when training hard; the lower end is your floor.
Colourful vegetables
Fill at least a third of every plate with colourful non-starchy vegetables. Spinach, broccoli, peppers, zucchini, tomatoes, cabbage, carrots. They add volume, fibre, and micronutrients for very few calories. Track them in MFP — they count toward your total and keep you full.
Hydration
Aim for 2.5 to 3 litres of water per day. Dehydration mimics hunger, reduces training performance, and slows fat metabolism. A useful rule: drink 500ml on waking, 500ml before each meal, and keep a bottle at your desk. Herbal teas count. Sweetened drinks and juices do not.
Lifestyle adjustment applied. Poor sleep and chronic stress reduce your metabolic rate and impair fat oxidation. Your target has been reduced to reflect where your body actually is right now. Fix sleep and stress first — they make the same calorie target more effective.
Your step target
Your cardio recommendation
About metabolic adaptation
Your metabolism will adapt to this deficit within 3 to 4 weeks. This is normal — not failure. When fat loss stalls after week 4: first check if your adherence has slipped. If adherence is solid, choose one of these: drop calories by 100 to 150 kcal, OR add 1,500 steps per day. Never do both at once. After 10 to 12 weeks of consistent deficit, consider a 2-week break at maintenance calories before continuing. This is called a diet break and it partially resets your metabolism.
How to weigh yourself correctly
Weigh yourself every morning after waking, after using the bathroom, before eating or drinking. Use these 7 daily readings to calculate your weekly average. Your 7-day average is your real data — not any single day. Daily weight fluctuates 1 to 2kg from water, food volume, hormones and glycogen. A single reading tells you nothing. The weekly average tells you everything. If your average drops 0.4 to 0.6kg vs last week — you are on track.
Save to your weekly tracker
Enter your starting weight. The tracker in Section 05 will calculate your weekly averages and tell you exactly when and how to adjust.
Getting your numbers is the easy part. Knowing what to do when they stop working is where coaching comes in. After a few weeks your metabolism adapts, your target needs adjusting, and the difference between someone guessing at it alone and someone with weekly analysis from a coach becomes very visible in the results.
Advanced physique
1 to 1 with Nadir
For women who already train and want their body to finally look like it. Weekly data review, precise adjustments, form feedback.
These are from the Get Fit With Nadir recipe collection. Every recipe includes exact ingredients, method and macros. Choose by tab. Make what fits your day.
Spinach Cheese Egg Muffins
⏱ 5 min prep🔥 10 min bakeMakes 6 muffins
265kcal
23gprotein
0gcarbs
19gfat
Ingredients
3 eggs
Spinach, mushroom, broccoli — any vegetables you have
20g mozzarella cheese
Black pepper, oregano or Italian seasoning, salt
Method
Chop all vegetables into small pieces.
Break 3 eggs into a bowl, add vegetables, black pepper, seasoning and salt. Mix well.
Grease a muffin tray. Pour equal amounts of mixture into each mould.
Top each one with mozzarella cheese.
Bake at 180°C for 10 minutes. Serve hot.
Coach's note: Make a full tray on Sunday. These keep in the fridge for 3 days. Reheat in the microwave for 45 seconds. That is 5 mornings sorted in one cooking session. Carbs from vegetables are not included in the macros above.
Boiled Egg Cheese Sandwich
⏱ 5 min🔥 5 min1 serving
339kcal
20.5gprotein
27gcarbs
17.6gfat
Ingredients
2 boiled eggs
1 cheese slice
2 bread slices
Salt and black pepper
Method
Toast both bread slices on a pan until golden.
Place the cheese slice on one piece of toast.
Slice boiled eggs and layer them on top of the cheese.
Season with salt and black pepper.
Cover with the second bread slice and eat immediately.
Coach's note: Boil eggs the night before. This entire meal takes under 5 minutes. If you use wholegrain bread the fibre helps with satiety and the macros shift slightly but stay in the same range.
Stir Fry Veggies Egg Salad
⏱ 5 min prep🔥 7 min cook1 serving
183kcal
12gprotein
0gcarbs
15gfat
Ingredients
2 boiled eggs
5g oil
Broccoli, French beans, bell peppers, sweet corn — any vegetables of your choice
Salt, black pepper, Italian seasoning
Method
Roughly chop all vegetables into big chunks.
Heat oil in a pan. Add vegetables and sauté for 5 to 7 minutes on medium heat.
Season with black pepper, Italian seasoning and salt.
Add pieces of boiled egg and mix through.
Serve immediately.
Coach's note: This is one of the lowest calorie complete meals in this book at 183 kcal for the egg and oil portion. Works well as a side alongside higher calorie meals or as a light dinner on days when you have already hit your protein. Vegetable macros are not included above.
Soya Granules Poha
⏱ 10 min prep🔥 10 min cook1 serving
312kcal
13.4gprotein
27.4gcarbs
7.7gfat
Ingredients
5g oil
20g soya granules
20g poha (flattened rice)
10g peanuts
Mustard seeds, cumin seeds
1 small onion, green chillies, curry leaves
Turmeric, salt
Method
Soak soya granules in water for 5 minutes, then squeeze out all the water.
Soak poha in water for 2 minutes, then drain.
Heat oil in a pan. Add mustard and cumin seeds and let them crackle.
Add green chillies, peanuts, chopped onion and curry leaves. Sauté for 2 minutes.
Add squeezed soya granules and drained poha. Season with turmeric and salt.
Cover and cook for 5 minutes on low heat.
Garnish with fresh coriander and serve hot.
Coach's note: The soya granules are doing the protein work here. Do not skip the soaking and squeezing step — it removes the raw soya taste. This is one of the most practical high protein Indian breakfasts for vegetarians.
Soya Bottle Gourd Thepla
⏱ 15 min prep🔥 15 min cook2 theplas
399kcal
27.8gprotein
58gcarbs
6.2gfat
Ingredients
40g soya chunks powder (blend dry soya chunks)
60g wheat flour
100g bottle gourd (lauki), peeled and grated
5g oil
Chilli powder, cumin powder, garam masala, turmeric, salt
Fresh coriander leaves
Method
Peel and grate the bottle gourd.
Mix wheat flour and soya powder in a bowl. Add grated bottle gourd and salt.
Add all spices and coriander. Mix well. If needed add a little water and knead into a firm dough.
Divide into two equal portions. Place on butter paper and spread into thin chapati shapes with wet hands.
Roast on a heated pan from both sides applying a little oil until cooked through.
Serve with low fat curd.
Coach's note: 27.8g protein in a chapati is genuinely impressive for a vegetarian meal. The bottle gourd adds moisture so the dough holds without needing extra fat. Pair with 100g low fat curd to add another 3 to 4g protein.
Tofu Spinach Burji
⏱ 5 min prep🔥 10 min cook1 serving
168kcal
11.4gprotein
8.2gcarbs
10gfat
Ingredients
100g tofu
100g spinach, finely chopped
20g green peas
5g oil
1 onion, green chillies
Cumin seeds, turmeric, salt
Method
Heat oil in a pan. Add cumin seeds, green chillies and turmeric. Let them crackle briefly.
Add chopped onions. Sauté until golden brown — about 3 minutes.
Crumble the tofu and add it to the pan with green peas and chopped spinach.
Add salt and cook for 8 to 9 minutes on medium heat, stirring occasionally.
Serve hot with chapati or bread.
Coach's note: At 168 kcal this is an excellent low calorie side dish. If you are on a fat loss phase and need to fit this into a lower calorie day, this works well alongside rice or two chapatis without blowing your numbers.
Zucchini Besan Chilla
⏱ 5 min prep🔥 10 min cook1 serving
197kcal
8.6gprotein
25.6gcarbs
7gfat
Ingredients
40g besan (chickpea flour)
50g zucchini, grated
5g oil
Turmeric, red chilli powder, cumin seeds, coriander powder, garam masala, salt
Method
Combine besan, grated zucchini and all spices in a bowl.
Add water gradually and mix to form a smooth pourable batter.
Grease a nonstick pan on medium heat. Pour batter and spread evenly with a spoon.
Drizzle a few drops of oil around the edges. Cook until the base is set and slightly golden.
Flip and cook the other side for 2 to 3 minutes.
Serve hot with low fat curd or mint chutney.
Coach's note: Besan has a good protein-to-carb ratio for a grain-free base. The zucchini adds moisture and volume without adding significant calories. This works as breakfast, a light lunch, or a pre-workout meal when you need something quick and light.
Baked Chicken Breast
⏱ 5 min prep🔥 15-20 min bake1 serving
235kcal
37.5gprotein
0gcarbs
9.5gfat
Ingredients
150g chicken breast
5g olive oil
Salt, black pepper, garlic powder, paprika powder
Method
Clean the chicken breast and slice into thin pieces.
In a bowl mix olive oil, salt, black pepper, garlic powder and paprika. Add chicken and coat well.
Lay aluminium foil on a baking tray. Place chicken on the foil and fold to fully cover.
Bake at 220°C for 15 to 20 minutes until cooked through.
Serve with stir fry vegetables and rice for a complete meal.
Coach's note: 37.5g protein at 235 kcal is one of the best protein-to-calorie ratios in this book. The foil wrap keeps the chicken moist without needing extra oil. Pair with 150g cooked rice and broccoli to build a 600 to 650 kcal complete meal.
Spinach Chicken Breast
⏱ 10 min prep🔥 20 min cook1 serving
300kcal
39.5gprotein
3gcarbs
14.5gfat
Ingredients
150g chicken breast, cut into pieces
100g spinach, roughly chopped
10g oil
1 onion and 1 tomato, chopped
1 tsp ginger garlic paste
Turmeric, red chilli powder, garam masala, coriander powder, salt
Method
Heat oil in a pan. Add ginger garlic paste and chopped onion. Cook until golden brown.
Add tomato and cook on medium heat until very soft — about 4 to 5 minutes.
Add chicken pieces and all spices. Mix thoroughly. Cover and cook for 10 minutes on medium heat.
Add a small splash of water and the chopped spinach. Cook for a few more minutes until both chicken and spinach are fully cooked.
Serve hot.
Coach's note: Almost 40g protein in one meal is exceptional. The spinach adds iron and volume without significantly affecting the calorie count. This works for both fat loss and muscle gain phases — the fat content is from the cooking oil, which you can reduce to 5g to bring calories down to around 275 kcal.
Less Oil Chicken Dum Biryani
⏱ 15 min prep + 45 min marinate🔥 45 min cook1 serving
550kcal
44.9gprotein
52.4gcarbs
17.8gfat
Ingredients
150g chicken breast
60g basmati rice
10g oil
100g curd, 2 onions
1 tsp ginger garlic paste
Turmeric, chilli powder, biryani masala, whole spices, salt
Fresh mint and coriander leaves
Method
Marinate chicken in curd, ginger garlic paste, mint, coriander, all spices. Leave for 30 to 60 minutes minimum.
Slice onions thin. Sauté in minimum oil until dark brown. Set aside.
Boil rice in water with whole spices and salt until 75 percent done. Drain and spread to cool slightly.
In a heavy pot, layer chicken at the bottom, then rice, then fried onion and herbs. Repeat the layers.
Add 20ml of the drained rice water and remaining oil. Seal the lid with dough if there are gaps.
Cook on lowest flame for 30 to 45 minutes using the dum method (double pan if needed).
Serve hot.
Coach's note: 550 kcal with nearly 45g protein is a proper complete meal. This is not a diet meal — it is a real biryani made to fit your numbers. Save this for days when you have more calorie room or as your main meal of the day. The dum method takes time but the result is worth doing once a week.
Whey Protein Paneer Instant Oats
⏱ 2 min🔥 1 min microwave1 serving
374kcal
36.1gprotein
24.1gcarbs
14.1gfat
Ingredients
1 scoop whey protein (any flavour)
25g instant oats
100ml milk
25g paneer, crumbled
5g walnuts or almonds
Method
In a microwave-safe bowl add milk, whey protein and oats together. Mix well.
Crumble paneer and add to the bowl. Add a little water if needed.
Microwave for 1 minute until hot and porridge consistency forms.
Top with chopped walnuts or almonds.
Eat immediately as a high protein breakfast or post-workout meal.
Coach's note: 36g protein in under 2 minutes of preparation. The paneer adds a different texture and extra protein on top of the whey. Use any whey flavour — chocolate works well with this. If you do not have paneer, double the whey scoop and remove the paneer.
1 Minute Microwave Whey Protein Cake
⏱ 3 min prep🔥 1 min microwave1 serving
384kcal
37.7gprotein
24.6gcarbs
9.3gfat
Ingredients
1 egg
1 scoop vanilla whey protein
30g oats powder (blend rolled oats)
30ml milk
10g peanut butter
0.5 tsp baking powder
2 drops vanilla essence
Method
Break the egg into a microwave-safe bowl and whisk well.
Add peanut butter, milk and vanilla essence. Mix until combined.
Add the dry ingredients — whey protein, oats powder, baking powder. Mix gently until smooth with no lumps.
Microwave for exactly 1 minute.
Eat hot straight from the bowl.
Coach's note: Almost 38g protein in what is essentially a dessert. This works as a post-training snack, a high protein breakfast, or an evening treat when your sweet craving hits. Do not microwave for more than 1 minute — the protein structure changes and the texture gets rubbery.
If you are struggling to hit protein targets without eating the same four things every week, we build a meal structure around your actual lifestyle. Not a meal plan. A system built around whether you cook, order out, eat Indian food, or have a household of four with different eating patterns.
Advanced physique
1 to 1 with Nadir
Meal structure built around your preferences, cooking habits and lifestyle. Part of the weekly coaching process.
Most people either do not track at all or track obsessively and burn out in two weeks. Here is how to do it in a way that gives you real data and does not take over your life.
01
Download MyFitnessPal — the free version
The free version has everything you need. Set up an account. Skip the app's calorie recommendation and use your own number from the calculator. The app will give you something generic that is not based on your body.
02
Buy a kitchen scale. It costs AED 20 to 30 and it changes everything.
Weigh chicken, rice, oats, oil and any protein sources before cooking. Estimating adds up to a 20 to 40 percent error in your daily intake. That margin is often the entire reason someone is not losing fat despite doing everything else right. The scale removes the guesswork completely.
03
Log your food before you eat it, not after
Plan your day in the app first thing in the morning or log each meal before eating. When you log after the fact, you are just recording history. The value is in making a decision with the numbers in front of you before you eat.
04
Do not forget the things most people miss
Cooking oil. Sauces. Dressings. Anything you drink that is not water. One tablespoon of olive oil is 120 kcal. A flavoured latte is 200 to 350 kcal. A cup of chai made with whole milk and two teaspoons of sugar is around 120 kcal. None of this is a problem when you track it. All of it becomes a problem when you do not.
05
Use your weekly average, not today's number
One day over your target does not matter. Your 7-day average is your real data. If you hit 1,800 kcal six days and 2,400 on one day, your average is still around 1,900. That is one day above a reasonable target. That is fine. Do not let one day derail the week.
06
Do not evaluate the results before week 8
The first two weeks are just learning what is in your food. Weeks 3 to 8 are where the pattern becomes clear. Most people stop in week 1 or 2 right before it becomes effortless. The habit takes about 10 days to feel automatic. Get through those 10 days.
Tracking becomes overwhelming when you are making every decision yourself. In coaching, we review your weekly data and tell you exactly what to adjust and what to leave alone. You stop guessing why the scale is not moving. We tell you.
Advanced physique
1 to 1 with Nadir
Weekly data review. Precise weekly adjustments. You execute. We analyse.
Most training and nutrition plans cover what happens during the workout and the meal. What happens in the other 23 hours determines whether any of it actually works. These are not soft topics. They are physiological variables that directly affect your results.
🌙
Sleep
Seven hours is the floor. Eight is the standard if you are training consistently.
When you sleep less than that, your body does not just feel worse. It changes where it gets energy from during a caloric deficit. A larger proportion of weight lost comes from lean tissue rather than fat. Same deficit. Same training. Different result.
Your muscle does not grow in the gym. It grows while you sleep. Slow wave sleep is when the body releases the hormones responsible for muscle repair. If you are consistently cutting sleep short, you are cutting your results short.
The study: A 2010 randomised crossover trial by Nedeltcheva and colleagues compared two groups on the same calorie restricted diet — one sleeping an average of 5.5 hours, the other 8.5 hours. The 5.5 hour group lost 48% of their weight loss from fat. The 8.5 hour group lost 80% from fat. Same calories. Different sleep.
⚡
Stress
Chronic stress is not just a mood problem. It is a body composition problem.
When stress is consistently high, your body releases more cortisol. Cortisol competes directly with the hormones responsible for muscle repair. Recovery slows down significantly. The same training session that a low-stress person recovers from in 48 hours can take a high-stress person nearly double that time.
Chronic stress also drives cravings for calorie-dense foods at exactly the moment your willpower is at its lowest. And it causes the body to store fat preferentially around the abdominal area.
The studies: A 2008 study by Bartholomew and colleagues found that students under high academic stress gained significantly less strength over a 12-week training program than those under low stress. Separately, a 2015 study by Kiecolt-Glaser and colleagues found that experiencing a single stressful life event the day before a test meal reduced its thermic effect by 104 kcal.
🔁
Routine
The most consistent people I coach are not the most motivated. They are the most automated.
Fixed meal times, fixed training times, consistent sleep hours — these reduce internal metabolic friction. Your body adapts to patterns. When meals arrive at the same time each day, hunger becomes predictable. When sleep is regular, hormone timing stabilises. When training is scheduled and not negotiable, the decision is already made.
Motivation is unreliable. A routine that runs on autopilot is not.
The research: A 2020 study published in Sleep Medicine by Lunsford-Avery and colleagues found that sleep regularity — the consistency of your sleep and wake times — predicted mortality risk more strongly than total sleep duration alone. Routine is not just convenient. It is a genuine health variable.
If your sleep or stress are consistently poor, that is one of the first things we look at with every new client. We address it before changing training or nutrition because it directly affects how well your body responds to everything else.
Advanced physique
1 to 1 with Nadir
Lifestyle factors are assessed at intake and reviewed weekly. Sleep, stress and routine are not extras. They are variables.
Most people do not fail at fat loss because they lack information. They fail because they eat when they are stressed, bored, lonely, tired, or sitting on the sofa at 9pm with nothing to do. This is not a discipline problem. It is a lifestyle design problem.
😤
Stress eating
When you are chronically stressed, cortisol drives cravings specifically toward high-fat and high-sugar foods. This is not weakness. This is your brain looking for a fast dopamine hit to offset the cortisol signal.
The problem is the relief lasts about 8 minutes. The calories stay.
The fix is not willpower. The fix is identifying what is driving the stress and building a different outlet that your brain will accept. Exercise, calling someone, walking — anything that produces dopamine without producing calories.
Practical test: Next time you want to eat outside your plan, wait 10 minutes and do something physical first. Even a 5-minute walk. The craving reduces or disappears in most cases. The hunger was stress, not actual hunger.
📱
Boredom eating
If your evenings have no structure and no outlet, food becomes the event. Not because you are hungry. Because you have nothing else to look forward to.
This is especially common between 7pm and 11pm. The day is done. The phone is out. The kitchen is close. There is nothing else filling that time.
You cannot out-discipline an empty evening. The only fix is building something that occupies that slot with something you actually want — a hobby, a show you save for that time, a social call, a training session.
Action: Write down what you do from 7pm to 10pm on a weeknight. If your list includes more than 2 hours of scrolling and nothing physical or creative — that is your problem window. Design that block deliberately.
🔁
Routine and habit eating
You eat at 9pm not because you are hungry. You eat because you always eat at 9pm. The cue is the time, not the hunger.
Habitual eating runs on autopilot. You are not deciding to eat — your environment is triggering a behaviour you have repeated enough times to make it automatic.
Break the cue. Change something about the environment at that time. Brush your teeth at 8:30pm. Move to a different room. Create a non-food ritual that takes the same slot — herbal tea, a skincare routine, reading.
The rule: Identify the exact time and trigger of your habitual eating. Build one specific replacement behaviour for that exact slot. Same time, same cue, different response.
🎉
Emotional and social eating
Every celebration involves food. Every difficult day deserves a treat. Every social gathering is centred on a table. This is not unique to you — it is culturally built in.
The problem is when food becomes your primary emotional management tool. When you feel low and the only answer is to eat.
You do not need to stop enjoying food socially. You need other tools in parallel. What do you do when you feel low that does not involve eating? If you cannot answer that question easily, that is the gap.
Build your outlet menu: Write 5 things you can do in 10 minutes when you feel the urge to eat off-plan. They need to be accessible, not ambitious — a walk, a playlist, a call to a friend, 10 minutes of stretching, a book near the sofa.
The honest version of this
Most women I coach do not fail because they did not know what to eat. They fail because their life does not have enough in it that is not food. When every difficult emotion leads to the kitchen, and every empty evening ends with snacking, no calorie target is going to fix that alone.
The plan works when the rest of your life supports it. Not perfectly. Just enough. That means hobbies, outlets, structure after work, and something to look forward to that is not a meal.
The emotional eating piece is often the first thing we address in coaching, before changing a single calorie. Because none of the numbers matter if the environment at home keeps pulling you off plan every night.
Advanced physique
1 to 1 with Nadir
We look at what is driving off-plan behaviour before we touch the macros. This is where most coaches miss it.
Your calorie target is a starting point. Not a permanent number. Every week your body gives you data. Here is how to read it and what to change when you need to. This tracker saves your entries in your browser so it is here every time you come back.
How to use this correctly: Weigh yourself every morning after waking, after using the bathroom, before food or water. Enter your 7 daily readings below — the tracker calculates your weekly average. The average is your data. A single day reading is noise. Fat loss looks like your average dropping 0.4 to 0.6kg week over week.
Enter your daily weights this week (kg)
No entries logged yet. Start tracking your first week above.
How the tracker recommends adjustments
Target rate of loss: 0.4 to 0.6kg per week. Equals roughly 2kg per month.
Loose tracking logged: Tighten tracking first. Calorie target unchanged until data is reliable.
Partial adherence: Fix training first. Missed sessions reduce burn and make the numbers unreliable.
Weight went up: Immediate 150 kcal reduction. No waiting.
No change (stall): Week 1 to 2 — hold one more week. Week 3 onward — immediate 100 kcal reduction.
On track, hunger low or medium: Hold current calories.
On track, hunger high: Add 150 kcal at your hungriest time slot specifically.
Losing fast, hunger manageable: Continue at current calories. No change needed.
Losing fast, hunger high: Add 150 kcal at your hungriest time slot.
Week 10 and beyond: Tracker flags a 2-week maintenance break recommendation.
If you are using this tracker and seeing results, coaching will make them happen faster with fewer dead-end weeks. Most of our clients spend months adjusting on their own before they join, and the first thing they say is how much time they lost.
Advanced physique
1 to 1 with Nadir
Your weekly tracker data is exactly what Nadir reviews in coaching. The same process, with expert eyes on the numbers.
Two complete programs. Gym and home. Tap any exercise to read the coaching cue. Volume is kept to 2 to 3 sets so you can execute properly rather than just survive the session. Every exercise links to a technique video.
Lower Body A
Quads, Hamstrings, Abs, Calves
Warm up: 2 minutes easy treadmill walk before starting.
Place the ab mat under your lower back at the point where your spine naturally curves. This increases the range of motion compared to a flat floor crunch. Curl the ribcage toward the hips — do not pull the neck. Controlled both up and down. Feel the contraction at the top before lowering.Target: 2 reps left in reserve
Sit with the pad just above the ankle. Drive to full extension and hold the contraction for one count before lowering slowly over 3 seconds. Most people rush the lowering and lose all the quad stimulus. The eccentric is where the work is done. Do not let the weight drop.Target: 2 reps left in reserve
Feet hip-width or slightly wider. Lower until your knees reach roughly 90 degrees — do not let the lower back round off the pad. Drive through the whole foot, especially the heel. Stop just before the knees lock out at the top so tension stays on the quad throughout. Full range always beats more weight with short range.Target: 2 to 3 reps left in reserve
Set up so the pad sits just above the heel, not at the calf. Squeeze hard at the peak contraction position. Lower the weight over 3 seconds. The hamstring works hardest at the lengthened, stretched position — the slow eccentric is where the growth stimulus lives. Do not let momentum swing the pad back.Target: 2 reps left in reserve
Place just the balls of the feet on the bottom of the leg press platform. Full stretch at the bottom — heels as low as the machine allows. Full rise at the top with a one second hold. No bouncing. Calves respond to full range and controlled execution. Rushing through this with short range gives you nothing.Target: 1 to 2 reps left in reserve
Upper Body A
Lats, Chest, Back, Shoulders, Arms
Warm up: 5 minutes easy treadmill walk before starting.
Pull the bar to the upper chest — not behind the neck. Lead with the elbows driving down and back, not with the hands. Slight lean back. Squeeze the lats at the bottom. Return slowly to feel the full stretch at the top. The stretch phase matters as much as the pull.Target: 2 to 3 reps left in reserve
Chest tall throughout. Arms form a wide arc — keep a slight bend in the elbow. Feel the chest stretch at the starting position. Bring the pads together and squeeze the chest at the peak. Do not let the weight slam back. Control the stretch on the return.Target: 2 reps left in reserve
Adjust the seat so the handles are at mid-chest height. Shoulder blades pinched and pressed into the pad. Press through the chest — do not let the shoulders roll forward at the end of the rep. Return slowly to a full stretch. The machine locks the path so use that to focus entirely on the chest contracting.Target: 2 to 3 reps left in reserve
Chest tall — do not round the upper back to reach further. Drive the elbows back past the body and squeeze the shoulder blades together at the end of each rep. Pause there for one count. Return slowly to full arm extension. The quality of the squeeze at the end is what builds the back you can see.Target: 2 reps left in reserve
Sit facing the pad. Arms parallel to the floor. Drive the arms back in a wide arc, squeezing the rear delts at the back of the movement. Elbows stay at the same height throughout — do not let them drop. Return slowly. This targets the rear deltoid and upper back which most women significantly underwork.Target: 2 reps left in reserve
Superset — Complete F1 then F2 back to back, then rest 1 minute
Set the bench to a 45 to 60 degree incline. Sit back so the upper arms hang behind the body — this creates a longer range of motion and more bicep stretch than standing curls. Curl fully, supinate the wrist at the top. Lower slowly.Target: 2 reps left in reserve
Elbows locked at the sides throughout. Push to full extension and squeeze the tricep hard at the bottom. Do not let the elbows travel forward. If the rope version, split the handles apart at the bottom for a stronger contraction. Return under control.Target: 2 reps left in reserve
Rest Day
Muscle is built during recovery, not during the session. This is not optional. If you feel good, a 20 to 30 minute walk is fine. Do not add an extra training session today — it competes with recovery from Day 2 and limits what you can do on Day 3.
Lower Body B
Glutes, Hamstrings, Quads, Calves
Warm up: 2 minutes easy treadmill walk before starting.
One leg at a time. Unilateral work identifies and corrects imbalances between legs. Complete all reps on one side before switching. The weaker leg often becomes more dominant with consistent single-leg training. Hold the peak contraction for one count. Lower slowly over 3 seconds.Target: 2 reps left in reserve
Same cues as Day 1. This session uses more reps in the range since you are pairing it with glute-focused work. Focus on the slow eccentric throughout. Hamstrings work hardest when stretched — do not cut the range short at the top of the movement.Target: 2 reps left in reserve
Step forward far enough that the front shin stays vertical at the bottom. Rear knee comes close to but does not touch the floor. Drive through the front heel to step forward into the next rep. Keep the torso upright throughout — do not lean forward. If balance is an issue, do static reverse lunges instead until it improves.Target: 2 reps left in reserve
This targets the gluteus minimus and medius — the side of the glute that gives shape from the front and side view. Kick directly to the side, not back. Keep the movement controlled and squeeze at full extension. If using a cable machine attach the ankle strap for added resistance.Target: 2 reps left in reserve
Hinge at the hip — not the lower back. Dumbbells stay close to the body throughout. Lower until you feel a strong hamstring stretch, stop before the lower back rounds. Squeeze the glute to drive back up. The hamstring stretch at the bottom is the entire point. Do not rush past it.Target: 2 reps left in reserve
Stand on one foot on the edge of a step or platform. Full stretch at the bottom, full rise at the top with a pause. The single leg version allows a much deeper stretch than the bilateral version. Hold a dumbbell in the same hand as the working leg. Squeeze at the top.Target: 1 to 2 reps left in reserve
Upper Body B
Chest, Back, Shoulders, Biceps, Triceps
Warm up: 5 minutes easy treadmill walk before starting.
Same cues as Day 2 but aim for slightly more load or one additional clean rep per set compared to that session. Progressive overload applies to isolation movements too — even small weekly increases accumulate into visible change over months.Target: 2 reps left in reserve
Wide grip this session. Same chest-tall position. Drive elbows back and out. The wide grip shifts more emphasis to the upper and outer back compared to the close grip from Day 2. Squeeze hard at the end position and return fully to stretch.Target: 2 reps left in reserve
Set bench to 30 to 45 degrees — not too steep or the shoulders take over. Shoulder blades pinched and pressed into the pad throughout. Lower until you feel a full upper chest stretch. Press through the chest. The incline angle emphasises the upper chest and contributes to the shelf-like look across the upper body.Target: 2 to 3 reps left in reserve
Aim for slightly more load than Day 2 while keeping perfect form. The lat controls the width of the upper body from behind — consistent progressive overload here is one of the most visible changes you can make to your physique.Target: 2 to 3 reps left in reserve
Seated position removes the ability to swing the body. One arm at a time — full curl, full supination at the top, full eccentric. Elbows stay fixed at the sides. Alternating allows brief recovery in each arm but keeps total time under tension high. Two sets done properly beats four sets with momentum.Target: 2 reps left in reserve
Upper arms vertical and completely still. Only the forearm moves — lower slowly toward the sides of the head, not straight down onto the forehead. The stretch at the bottom activates the long head of the tricep which is the largest portion. Press back to full extension and squeeze.Target: 2 reps left in reserve
Elbow directly under the shoulder. Body in a straight line from head to heel — hips must not sag. Squeeze the oblique to hold. The side plank trains lateral core stability which directly supports heavy lower body movements and contributes to the waist shape people often look for. Hold for the full duration without compensating.N/A — complete the duration
Hip hinge position with a flat back — not rounded. Pull the weight to the lower chest or upper stomach, driving the elbows back past the body. Hold the contraction for one count. Lower with control. The back should be doing the work, not the bicep. If you feel it in your arms more than your back, check your elbow path.Target: 2 to 3 reps left in reserve
Lie on the floor with knees bent. Lower the dumbbells until the upper arms touch the floor — this is your full range in this position. Press through the chest to full extension. The floor limits the stretch compared to a bench but it is still an effective pressing movement and much safer for people learning the pattern.Target: 2 to 3 reps left in reserve
Hold the dumbbell at chest height. Feet wider than shoulder-width, toes turned out. Knees push out in the direction of the toes. Chest tall. Go as deep as your hip mobility allows without rounding the lower back. Drive through the whole foot coming up. Use a heavier dumbbell than feels comfortable — this movement can handle real load.Target: 2 reps left in reserve
Hinge at the hip, not the lower back. Keep the dumbbells close to the body throughout. Lower until you feel a clear hamstring stretch — that is your end range. Stop there. Squeeze the glute to drive back up. Even with household weights this exercise builds hamstring and glute strength when the range and hinge pattern are correct.Target: 2 reps left in reserve
Use a step edge or a thick book for the stretch position. Hold a dumbbell on the same side as the working leg. Full stretch at the bottom, hold at the top. One leg at a time gives you a much better stimulus than two-legged calf raises on flat ground.Target: 1 to 2 reps left in reserve
Rest Day
Recovery is the session. Walk, stretch or do nothing. Come back ready for Home Day 2.
Hands on a stable surface — a chair, sofa arm, or low table. The higher the surface, the easier. The lower the surface, the harder. Elbows at 45 degrees, not flaring wide. Lower your chest toward the surface, then drive up through the chest. Progress by lowering the surface height over time as you get stronger.Target: 2 reps left in reserve
One hand and knee on a bench or sofa. Back flat and parallel to the floor. Pull the dumbbell to the hip, driving the elbow up and back. Squeeze the lat at the top. Lower slowly. Do not rotate the torso to get more range — keep the shoulder square. The working side shoulder stays down.Target: 2 to 3 reps left in reserve
Step back far enough that the front shin stays vertical. Rear knee comes close to the floor. Push through the front heel to return. The reverse lunge is easier on the knee than stepping forward and produces the same quad and glute stimulus. Control the descent — do not fall into the bottom position. Hold dumbbells for added load.Target: 2 reps left in reserve
Knees slightly bent but do not flex further throughout the movement. Hinge the hip and feel a deep hamstring stretch as you lower. The stiffer leg position compared to a regular RDL creates a longer hamstring stretch. Lower slowly — 3 to 4 seconds down. Drive through the heel to return upright.Target: 2 reps left in reserve
Use a folded towel under the lower back if you do not have an ab mat. The elevation increases the range of motion versus flat floor crunches. Curl the ribcage toward the hips. Do not pull the neck forward — hands behind the head lightly, elbows wide. Controlled down. Feel the stretch at the bottom before the next rep.Target: 2 reps left in reserve
Exercise video credit: Video links go to The Best PT Project exercise library. Full credit to The Best PT Project for providing one of the most comprehensive exercise technique resources available.
If you want your form reviewed on the exercises that matter most, that is one of the first things we do with every new client. Video review. Direct feedback. Most women have been doing the same movements for months with mechanics that mean the target muscle is barely working.
Advanced physique
1 to 1 with Nadir
Video form review is a core part of Nadir coaching. Week 1 is diagnostic. We find the execution gaps immediately.
Your calorie target. Twelve full recipes. A tracking system. The lifestyle factors. A weekly progress tracker. A complete training program.
Most people reading this will not look different in 12 months.
Not because any of this is wrong. Because knowing what to do and doing it correctly — with consistent weekly adjustments — are two completely different things.
The calculator does not tell you why your weight stalled in week 3 when you were doing everything right. The program does not tell you that your hip thrust is loading your lower back instead of your glutes. The tracker does not tell you whether a stall is real or just water retention.
That is not an information problem. That is a coaching problem.
We are a team. Nadir and Swati work together to coach women at different stages. The standard across both lanes is the same. The approach is different based on where you are right now.
If this free method is working, coaching will take it significantly further. The adjustments become precise. They happen weekly. You stop guessing.
Advanced physique work
1 to 1 with Nadir
For women who already train and want a leaner, more defined body that reflects their effort. Form review, phase planning, weekly execution feedback.
@getfitwithnadir Get Fit With Nadir Nadir and Swati
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How to add this to your Shopify website.
This is a single HTML file. Everything is self-contained. Here is how to put it live on your site and how the Mailchimp tagging works.
01
Create a new Shopify page with a custom template
In Shopify admin go to Online Store → Themes → Edit Code. Under Templates, create a new file named page.free-method.liquid. Paste the full HTML contents of this file inside it. Then go to Online Store → Pages, create a new page called "Free Method", and assign page.free-method as the template. It will be live at /pages/free-method.
02
Add a button to your main landing page
In your existing landing page Liquid file, find the hero section and add a button linking to /pages/free-method. Something like: "Get the free method" as a secondary CTA alongside your Book Nadir button. This gives people who are not ready to book a way to engage and enter your Mailchimp list.
03
How the Mailchimp tag works
Why the MERGE6 field was removed: Custom merge fields submitted via iframe POST require the exact field tag name assigned in your Mailchimp audience. An incorrect tag silently blocks the whole submission. The form now submits only EMAIL + FNAME — the two fields Mailchimp always accepts — which guarantees the contact is added to your audience.
To tag Free Method leads: In Mailchimp go to Audience → Automations. Create an automation triggered by Subscribes to list. No condition needed. Set the action to Add tag: Free Method. Every new subscriber from this page gets tagged automatically within minutes of confirming.
04
If you use PageFly or Shogun
Add a Custom HTML block to a new page and paste the full file contents there. Both platforms support inline HTML and JavaScript. This is the fastest route if you do not want to edit theme code. The Mailchimp form and tracker will work exactly the same way.