You put in the sessions.
Your physique should prove it.
You train. You eat reasonably well. But the body composition hasn't shifted in years. Specialist 1:1 coaching for high-achievers — driven by your bloodwork, built around the life you actually live.
Corporate. NRI. Coach.
I know this world from the inside.
I spent over a decade in tech and corporate — startups and Fortune 500 — across India and abroad. I know what a 14-hour day, a Q4 push and a constant travel schedule does to your training, your sleep and your testosterone. I have lived every excuse you have ever made, because I made them too.
My clients are founders, CXOs, VPs and directors — based in India, the UAE, Singapore and the US. They already train. What they have not had is a coach who understands that Saturday is a family wedding, Sunday is a long lunch and Monday is a 7am board call. I build programmes for that reality, not an idealised one.
My approach is rooted in the research — periodised strength training, precise nutrition targets, bloodwork-led programming and hormone health. I stay current. I do not prescribe what worked for a 22-year-old bodybuilder. I build what works for a 38-year-old with responsibilities.
The Upgrade Protocol
A fully personalised body recomposition programme for high-achievers who are already training — and want a specialist to take their physique, bloodwork and performance to the next level.
Structured Training
Progressive overload training built for your schedule and available equipment — home gym or commercial.
Nutrition Coaching
High-protein eating built around your food preferences, cultural diet, travel schedule and social commitments. No crash diets.
Sleep and Stress
Cortisol management, sleep protocols and recovery strategies. Because no training plan survives chronic stress unchecked.
Bloodwork Guidance
Guidance on which tests to get, how to read them and what to do with the results. HbA1c, fasting insulin, Apo-B and more.
Habits and Mindset
Building systems that outlast motivation. Behaviour change rooted in how you actually live, not how you wish you did.
Weekly Check-ins and Support
Regular check-in calls and direct messaging support throughout the week. Plan adjustments when life changes. You are never left to figure it out alone.
Your journey with The Upgrade Protocol
Pre-enrolment
Discovery call to understand your goals, history and lifestyle. We confirm fit before anything else.
Pre-start setup
Baseline assessment, bloodwork recommendations, and your fully custom plan built before day one.
Active coaching
Execute the plan with weekly check-ins, real-time adjustments and ongoing support as life happens.
Maintenance and autonomy
Systems are established. You understand your body. Coaching shifts to fine-tuning and long-term planning.
Post-programme
You leave with a framework that works for the rest of your life — not dependence on a coach.
Real transformations from
real professionals.
"I've tried every diet and program you can think of. Nothing worked until Karan. He understood that my 6am calls with the US, constant travel, and stress eating were the real problems. He didn't just give me a plan — he built a system that works with my life. Down 11kg in 5 months, and my energy and focus at work are at an all-time high."
"As a founder, my schedule is unpredictable. Karan built flexibility into my plan from day one. First time in my life I've trained consistently for over 6 months."
"The bloodwork analysis was a game changer. I had no idea my insulin resistance was affecting my energy and body composition. Karan connected all the dots."
"I was skeptical about online coaching, but Karan's level of detail and responsiveness is better than any in-person trainer I've had. Best investment I've made in myself."
"I spent 3 months asking ChatGPT for workout plans. Nothing replaced having Karan in my corner — someone who knows my history, my stressors, and adapts in real time."
Why a specialist makes
all the difference.
There is no shortage of coaches, apps and free advice online. Here is what sets specialist coaching apart from everything else you have tried.
| Feature | 9to5Fit 1:1 with Karan | Gym PT In-person trainer | Fitness App Fittr, cult.fit etc. | Generic Advice ChatGPT, YouTube |
|---|---|---|---|---|
| Fully personalised plan | ✓ | ~ | ✕ | ✕ |
| Nutrition coaching | ✓ | ✕ | ~ | ~ |
| Bloodwork analysis | ✓ | ✕ | ✕ | ✕ |
| Sleep and stress protocols | ✓ | ✕ | ✕ | ✕ |
| Works around travel and long hours | ✓ | ✕ | ~ | ~ |
| Understands NRI and HNI lifestyle | ✓ | ✕ | ✕ | ✕ |
| Weekly plan adjustments | ✓ | ~ | ✕ | ✕ |
| Hormone and metabolic health | ✓ | ✕ | ✕ | ~ |
| Specialist in body recomposition | ✓ | ✕ | ✕ | ✕ |
| Understands corporate life firsthand | ✓ | ✕ | ✕ | ✕ |
| Habit and mindset coaching | ✓ | ✕ | ✕ | ✕ |
| Longevity and healthspan focus | ✓ | ✕ | ✕ | ~ |
| Apply Now |
✓ Included ~ Partial / varies ✕ Not included
Ready to start?
Fill in the application.
Takes about five minutes. Tell Karan about your training history, bloodwork and body recomposition goals — he reviews every application personally and will get back to you within 48 hours.
What happens next
Your goals, current routine, schedule and what has not worked before.
Personal review within 48 hours. No automated emails, no sales team.
A 30-minute conversation to confirm fit and discuss next steps.
Your custom plan is ready before session one.
Spots are intentionally limited each month. Every client gets direct access to Karan — not a template or an assistant. If you are unsure, applying is free and there is no obligation after the discovery call.
Prefer to reach out first?
Training insights, bloodwork explainers
and real-world recomposition content.
Karan posts regularly on metabolic health, training, nutrition and mindset for professionals. Follow for content that is actually useful.