Utkarssh Tikiyaa, online coaching
Diet and training, written for you.
Updated every two weeks as you change.
- Plans from ₹2,999
- Online personal training available
Coaching, most of it on the gym floor.
Your plan is reviewed and updated by me.
On your diet comes with swaps.
Why plans fail
If a plan has failed you before, it was probably one of these.
- 01
It never changed.
Your body adapts in two to three weeks and the plan has to keep up. Mine is reviewed and updated every two weeks.
- 02
The food was not your food.
Chicken, broccoli and oats for six days does not last. Your diet is built from what you already cook, and every item has swaps.
- 03
Nobody was checking.
Every two weeks you send me your weight, measurements and photos. I look at them and update the plan. You are on WhatsApp with me directly.
A sample day
A day from a plan.
One full day, laid out the way your plan will be. Open any food to see its swaps.
Push day
Training
| Movement | Sets | Reps | Rest |
|---|---|---|---|
| Incline dumbbell pressStop two reps short on the first set. I want the last set to be the hard one. | 4 | 8-10 | 120s |
| Flat barbell bench press | 3 | 6-8 | 150s |
| Seated shoulder press | 3 | 10-12 | 90s |
| Cable lateral raiseLight. If you are swinging it, it is too heavy. | 3 | 12-15 | 60s |
| Overhead rope extension | 3 | 12 | 60s |
Notes for this session
- Warm up five minutes on the bike, then two light sets of the first movement.
- If the shoulder feels tight on the incline, switch to a neutral grip and message me the same day.
- Log the weight and reps for every working set.
Last week this was 3 sets of 10. You logged all three sessions with reps to spare, so it went up.
Food for the day
Breakfast
08:00- Oats60 g
Swap
- Daliya65 g
- Poha75 g
- Brown bread3 slices
- Whole egg2 pcs
Swap
- Paneer60 g
- Greek yoghurt150 g
- Egg white4 pcs
Mid morning
11:30- Banana1 pc
Swap
- Apple1 pc
- Chikoo2 pcs
- Roasted chana30 g
Swap
- Peanuts20 g
- Makhana25 g
Lunch
14:00- Chana dal100 g
Swap
- Arhar dal100 g
- Rajma120 g
- Moong dal100 g
- Chapati3 pcs
Swap
- Cooked rice180 g
- Jowar roti3 pcs
- Mixed sabzi200 g
- Curd150 g
Swap
- Buttermilk250 ml
Pre workout
17:30- Black coffee1 cup
- Dates3 pcs
Swap
- Raisins25 g
Dinner
21:00- Chicken breast150 g
Swap
- Fish180 g
- Paneer120 g
- Soya chunks60 g
- Chapati2 pcs
Swap
- Cooked rice120 g
- Salad150 g
A worked example of one day. Every plan is written this way, by hand, for one person.
How it works
What every plan includes.
Four things, on every plan, whichever length you pick.
- 01
I write it, start to finish
I write every plan myself. No software, no templates, no AI. You get what I would write for you in the gym.
- 02
The diet is built from your food
I ask what is in your kitchen, what your family eats, your budget and what you like. The plan is built from that, and every item has swaps so you are never stuck eating the same thing.
- 03
Every two weeks, it changes
You send me your numbers and photos. I look at what moved, and I update the plan.
- 04
You learn how it works
By the end you know why the sets went up and why your carbs moved on training days, and you can carry on with it yourself.
Who is writing your plan
Ten years coaching, most of it on the gym floor. Every plan comes from that.Utkarssh Tikiyaa
- Certified Personal TrainerInstitute of Fitness ScienceCertification
- Certified Nutrition CoachGMSA Fitness AcademyCertification
- Making Sense of SupplementsNational Academy of Sports Medicine, through CourseraVerifyCourse2026
Client photographs
People he has coached.
The same person, photographed twice. No stock photographs, no models.
Before 
After Results vary from person to person.
Before 
After Results vary from person to person.
Before 
After 69 kg to 59 kg
Results vary from person to person.
Before 
After Two and a half months
Results vary from person to person.
Before 
After Results vary from person to person.
Before 
After Results vary from person to person.
These are real clients of Utkarssh's, photographed at the start and again later on. Results vary from person to person and nothing here is typical of everyone.
Coaching plans
Choose your plan.
Longer plans get more reviews. Everything else is the same on all three.
- A diet built from the food you already eat, with swaps on every item
- A training plan written for your gym and your schedule
- An assessment before anything is written
- A review and update every two weeks
- WhatsApp access to me directly
Four weeks, two reviews. Get started, get the food and training sorted, and see how the coaching works.
Best if you want to start now and decide on the longer plan later.
Eight weeks, four reviews. Enough time for the training to show in your photos.
The middle option, if four weeks feels short and twelve feels long.
Twelve weeks, six reviews. The full programme.
Long enough to change your body and learn how to keep the result.
Online personal training
Work with me directly.
Thirty live sessions with me, an hour each. I coach you through every one. Your diet and training plan run alongside for the full three months.
- 30 live one to one sessions with me
- Your full diet and training plan, included
- Every session coached and corrected live
- You finish able to write your own programme
Full refund if you cancel before your plan is sent, or before your first training session. Refund terms.
Before you ask
Questions
Do I need a gym?
A basic gym is enough for most plans. If you only have dumbbells at home, say so in the form and I will build the plan around that.
How is this different from a plan I can download?
A downloaded plan never changes. This one is updated every two weeks from your numbers and photos, by me.
Do you use AI to write the plans?
No. I write the training, the diet and the messages myself.
How much contact do I get?
WhatsApp, directly with me, for the length of your plan.
What if my progress stalls?
That is what the two week review is for. I change the plan and you carry on.
Start your plan.
Fill in the form and I will come back to you with questions, usually the same day. Your plan arrives within 48 hours.