Nitish Gulati
About Nitish Gulati
Certified personal trainer (INFS, K11, Gold's) with 10+ years coaching everyday people to lose fat, build real muscle and get genuinely strong. I build simple, progressive strength-and-conditioning programmes around your schedule, food preferences and injury history — then adjust them every week from your check-ins, not guesswork. Train with me in person in Pune (Wakad) or fully online: either way you get a structured plan, form feedback, nutrition targets you can actually hit, and weekly accountability. No fad diets, no random workouts — just consistent coaching that compounds. Coaching available in Hindi, English and Punjabi. Send me your goal and current routine and I’ll map out exactly how we’d get there.
Official Certifications
Availability
morning
Preferred Time
05:00 – 21:30(Asia/Calcutta)
Working Hours
Client Transformations
Real results from real clients.
Vishal Gulati
- Fat Loss
- Muscle Gain
- Strength Conditioning
What Clients Say
"I trained with Nitish for six months and hit exactly the goals I came in with — I put on good muscle mass and lost fat at the same time. The plan was easy to follow and he kept me accountable the whole way through."
Vishal Gulati
"A really knowledgeable coach — he's clear about the reasoning behind every workout and always quick to answer questions."
Devansh
Training Packages
Online Coaching — Plan + Regular Check-ins
₹2,000
per monthly
Complete Online Coaching — 1:1 (12 sessions/month)
12 Sessions / Month
₹5,000
per monthly
ESTIMATED RESPONSE: 2 HOURS
Online presence
Request Coaching
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Available Plans
Purchase a personalised plan from Nitish — delivered directly to your inbox and app.
Lean Recomp — Full Body (3x/week)
Beginner-friendly full-body hypertrophy, 3 sessions/week (Mon/Wed/Fri). Warm-up → 7 resistance lifts (8–12 reps) → light cardio → stretch. Pairs with the Vegetarian Lean Recomp diet template.
12-Week Hypertrophy Periodization — Full System
COMPLETE 12-WEEK MUSCLE-BUILDING SYSTEM. 4-day upper/lower split: Day1 Upper A (listed below), Day2 Lower A, Day3 Upper B, Day4 Lower B. Train Mon/Tue/Thu/Fri.\n\nMESOCYCLE STRUCTURE — three 4-week blocks:\n• Block 1 (wk 1-4) ACCUMULATION: compounds 4x6-8 @ RIR 3→1, isolations 3x12-15. Add reps weekly, add load when top of range hit on all sets.\n• Block 2 (wk 5-8) INTENSIFICATION: compounds 5x5 @ RIR 2→1 heavier, isolations 3x10-12, one top set + back-off. Volume up ~15%.\n• Block 3 (wk 9-11) METABOLITE/PEAK: compounds 4x8-10 @ RIR 1→0, isolations 4x15-20 with rest-pause and drop sets on the last set. Highest volume.\n• Week 12 DELOAD: 2 sessions, all lifts 2x5 @ ~60%, then re-test or start the next cycle 2.5-5 kg heavier.\n\nWEEKLY VOLUME lands 14-20 hard sets per muscle by Block 3. Cardio: 2-3 x 20-30 min zone-2 on off days, plus 8k steps/day.\n\nLOWER A: Back Squat 4x6-8, Romanian Deadlift 4x8, Leg Press 3x12, Lying Leg Curl 4x12, Walking Lunge 3x10/leg, Calf Raise 4x15, Hanging Leg Raise 3x12.\nUPPER B: Weighted Pull-up/Pulldown 4x8, Incline Barbell Press 4x8, Seated Cable Row 4x10, Arnold Press 3x12, Chest-Supported DB Row 3x12, Cable Fly 3x15, EZ Curl 3x12, Overhead Triceps Ext 3x12.\nLOWER B: Deadlift 4x5, Front Squat 3x8, Hip Thrust 3x10, Leg Extension 4x15, Seated Leg Curl 3x12, Standing Calf Raise 4x20, Cable Crunch 3x15.\n\nSUBSTITUTIONS: swap any barbell lift for its DB or machine equivalent; keep the movement pattern and rep range. Progress the substitute the same way.
12-Week Cutting Nutrition System — 3 Phases
COMPLETE 12-WEEK CUT for an ~80-90 kg lifter. The meals below are the Phase 1 template day (~2130 kcal · P233 / C187 / F53). Protein is deliberately high (~2.6 g/kg) for satiety and muscle retention on a deficit — you may move 30 g protein to 30 g carbs if you prefer.\n\nPHASE SCHEDULE (adjust from your own weekly weigh-in average, not single days):\n• PHASE 1 — wk 1-4, ~20% deficit. Men start ~2150 kcal, women ~1600. Target loss 0.7-1.0% bodyweight/week. Steps 8-10k, no extra cardio yet.\n• PHASE 2 — wk 5-8, drop ~150-200 kcal (take it from carbs) when the loss rate stalls for 10-14 days. Add 2x25 min zone-2 cardio. Insert ONE higher-carb refeed day/week at maintenance (carbs +120-150 g, fat low) — place it on the hardest training day.\n• PHASE 3 — wk 9-11, another ~150 kcal down if needed, cardio to 3-4x30 min. Keep protein fixed; everything comes off carbs then fat (never below ~0.6 g/kg fat).\n• DIET BREAK — if fat loss and adherence are grinding, take a 5-7 day break at maintenance any time in wk 6-10; it doesn't waste the cut.\n• WEEK 12 — reverse: add ~100 kcal/week of carbs back toward maintenance.\n\nADHERENCE: hit protein and calories daily; carbs/fats can float. Weigh food raw. Re-plan targets every 2 weeks off the trend, not the scale noise. Non-veg shown — swap chicken/fish for 200 g tofu or 120 g paneer (+adjust fat).
Training Environment
