Discover Your Ultimate Self

Welcome to Coached By Nayan,

where your journey to optimal health and performance begins.

About me

I specialize in exercise and nutrition coaching and consulting, with a strong passion for helping individuals become the best versions of themselves through fitness and lifestyle enhancements that last a lifetime.

I am dedicated to helping you achieve peak health and confidence through personalized coaching. With a focus on science-backed methods and practical experience that I gained from my own journey and through helping my clients, my services are tailored to your unique needs, ensuring a holistic approach to wellness.

At Coached by Nayan, we believe that true health and wellness go beyond physical appearance; it's about feeling strong, energetic, and confident in your own skin. Let us guide you on your journey to a healthier, happier you.

Coached by Nayan: My Six Step Process

Preliminary Assessment

A comprehensive, deep-dive into your present exercise, nutrition and fitness, including but not limited to your dietary practices, clinical and medical history, exercise regimen, lifestyle choices and habits to help design the ultimate plan custom tailored to your unique requirements.

Program Design and Delivery

The data collected in the assessment phase is thoroughly analyzed, and the insights are utilized to create personalized exercise and nutrition plans that are meticulously designed, yet simple, straightforward and easy to follow, are delivered to you.

Exercise Technique Regulation

1:1 monitoring and regulation of your exercise technique with continuous feedback and coaching to help you maximize your performance in the fastest, most efficient way possible with minimal risk of injury.

Nutrition Optimization

Crucial aspects of your diet such as methods of preparation, storage, processing, sources of procurement, quality of ingredients and more are continuously refined to help you not just look your absolute best, but also feel and perform just as well in every aspect of life.

Aftercare and Support

24/7 unrestricted access to communication with me over WhatsApp and scheduled phone calls to address any queries you have to ensure consistent adherence by incorporating any adjustments required based on your lifestyle.

Continuous Improvement

Daily check-ins and weekly progress updates to keep you on track, and to make modifications to your programs accordingly such that you are always moving forward and your momentum is never broken.

Hear it from our Champions

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"I started training with Nayan in May 2023, and it’s been life-changing. He provided a personalized diet plan and a full-body workout program tailored to my needs. I’ve lost 12 kilos in five months, thanks to his regular check-ins and detailed guidance. Coach Nayan’s attention to detail is incredible. He tracked my progress consistently and encouraged me to stay active, even when life got in the way. His advice on fighting cravings and promoting simple, home-cooked meals was invaluable. What I appreciated most was his accessibility. He was always just a message away, ready to offer advice or adjustments. His training helped me improve my football performance by strengthening my legs, ankles, and lower back. I can confidently say that he’s the best personal coach a friend could ask for. If you’re looking to reach your fitness goals, Coach Nayan is the one to go to. He’ll create a plan tailored to your needs, but all he asks in return is that you give 100% and stay consistent. Thank you, Coach Nayan, for helping me build both physical strength and a strong mindset."

Attuul Geriyan, a software developer

Coached by Nayan: Services

3 MONTHS

✔ Personalized Exercise and Nutrition programs

✔ Daily check-ins

✔ Training footage reviews

✔ 24/7 unlimited access to me via text/WhatsApp and scheduled phone calls

✔ Weekly progress tracking

✔ Simple and sustainable action plan

12 MONTHS

✔ Equivalent to the price of 9 months

✔ Guaranteed comprehensive transformation

✔ Personalized Exercise and Nutrition programs

✔ Daily check-ins

✔ Training footage reviews

✔ 24/7 unlimited access to me via text/WhatsApp and scheduled phone calls

✔ Weekly progress tracking

✔ Sustainable results and lifetime value

ONE-TIME CONSULTATION CALL

✔ 60 minute 1:1 call with Nayan

✔ Bespoke consultation service to address your specific exercise, nutrition and lifestyle related queries

✔ LIVE exercise technique analysis and diet review

✔ Product and supplement selection: Guidelines and recommendations

Schedule call

@_masalalab makes some mistakes with the interpretation of this study, hope this adds some more nuance.

Didn’t script this, just winged it and it ended up being a lot longer than I expected.

A brief, conceptual overview of sets and rep-ranges.

Check out the full video on my YouTube channel, link is in my bio.

Figured I’d share this as a reel since there’s been a lot of hype surrounding MK-677 and other peptides lately

Categorising exercises as compound and isolation is inaccurate and useless.

Here’s how to actually select the best exercises to maximise muscle growth.

Spot reduction, muscle growth and fat loss

Bonus: finish by squeezing some lime over it

And remember to keep your form in check at all times.

Meal timing and nutrient timing are important.

The most effective and sustainable strategy to avoid binge eating.

Set higher standards for yourself. The influencers you look up to do not care about the evidence. And they certainly do not care about your health.

1. PMID: 40700161
2. PMID: 40139029
3. PMID: 34200310
4. PMID: 24700203
5. PMID: 33845854

Consistency game so on strong that all my carousels look the same.

A note on magnesium lotions and transdermal supplementation.

How to safely make the most out of high frequency training.

Dosage guidelines for omega-3 fatty acid supplementation.

Client progress update:

Vamsi achieved this progress in a short span of less than three months.

While working a job and attending university at the same time.

We built muscle and lost body fat simultaneously, improved strength and overall fitness, worked on correcting nutritional deficiencies, improving lifestyle habits and much more.

Excited to take this to the next level.

A quick note on strength, hypertrophy, plyometrics, and how to not waste your time in the gym.

My thoughts on the recent controversy surrounding AOZ in eggs, and some practical suggestions you can implement until we have better regulations in place.

I know I’m a bit late to this conversation, but I hope this helps.

Not very lean right now, but I’m liking this fullness

Vishnu has made an incredible transformation over the last year that we have been working together, and this progress is a testament to his relentless effort.

The 34 kilograms of weight loss achieved is not even the most impressive part. Over the past year, Vishnu has built muscle, gotten stronger, broken multiple PRs, eliminated bad habits and completely changed the way he approaches fitness and nutrition, to the extent that people around him now draw inspiration from him.

It’s been an absolute pleasure coaching Vishnu and watching him transform in a truly holistic sense, and given his work ethic, I have no doubt that it’s going to get even better from here on out.

♻️

One day I will learn how to smile for the camera

This is what a day in my training week currently looks like.

I hope this helps.

References:
1. Mandrioli, Daniele et al. “Study Sponsorship, and Author Financial Conflicts of Interest in Reviews of the Effects of Artificially Sweetened Beverages on Weight Outcomes: A Systematic Review of Reviews”. PLOS ONE 11(9): e0162198. https://doi.org/10.1371/journal.pone.0162198

2. Czarnecka, Kamila et al. “Aspartame-True or False? Narrative Review of Safety Analysis of General Use in Products.” Nutrients vol. 13,6 1957. 7 Jun. 2021, doi:10.3390/nu13061957

3. Shaher, Shurooq Asaad Abdulameer et al. “Aspartame Safety as a Food Sweetener and Related Health Hazards.” Nutrients vol. 15,16 3627. 18 Aug. 2023, doi:10.3390/nu15163627

It seems like @coacheugeneteo and the rest of the “evidence based” fitness community have somehow missed all the evidence highlighting the potential ill effects of aspartame consumption.

Drop me a text if you’d like to go through the literature, and I’ll share the links with you.

Train so hard you get accused of identity fraud.

This has been my fitness journey from 2016-2025.
And there’s a long way left to go.

Shout out to @karvastudios for making this for me 👊
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[gym, transformation, physique, muscle building, fat loss, fitness]

Swipe till the end for other interesting side effects of following a good diet.

🎯 Don’t skip forearm training, it goes a long way in improving your grip strength, which makes you stronger on other exercises as well.

🎯 You can train your forearms everyday, since they recover quickly and can handle a lot of stimulus very well. However, do keep your recovery in mind and adjust the intensity of your training accordingly on a day to day basis.

🎯 You may perform 2 sets of each exercise, and select a rep range anywhere between 10-40 reps. For the static holds, you may set a time interval instead of a rep range.

How often do you train your forearms?

✅If you work out at the gym, this is the last chest training video you will ever need. Enjoy.
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[chest workout, strength, hypertrophy, exercise tutorial, bench press]

If you’ve been working out for a while, and haven’t been seeing any significant improvements, this one’s for you 🫵
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[progressive overload, gym, strength, weight training, hypertrophy, fitness]

🔎 Look for these things when selecting a fish oil supplement:

▫️Always get a pure triglyceride form, and stay away from cheap forms like ethyl ester.
▫️Make sure capsule has a thick coating, and the box is not transparent, to prevent oxidisation from sunlight exposure.
▫️The label should explicitly mention the source(s) of the fish oil, along with the exact quantities of EPA and DHA content per serving.
▫️Always opt for unflavoured versions.

🔎 If you choose to consume algae oil instead, the above points still apply.

⚠️ Always make sure you store your fish oil in the refrigerator, otherwise it can turn rancid.

💊 Consume your omega 3 supplements with a high fat meal to ensure effective absorption.

🎯Exercise setup is a crucial factor which is, unfortunately, commonly overlooked by both beginners and experienced gym-goers alike.

⚠️Setting up exercises poorly leads to wasted energy, that could have been utilised in performing the exercise itself. While this may seem like a trivial issue, the wasted effort can build up over time and hold one back from progressing as fast as one ideally could have.

🎯Besides this, practising good exercise setup can also help prevent injuries in the weight room.

✅Simple fixes like placing your bench as close to the dumbbell rack as possible while performing exercises like dumbbell chest presses or dumbbell shoulder presses, to ensure that you don’t waste energy carrying the weights across the gym, or starting your Romanian deadlifts from the rack instead of the floor, or even something as simple as setting the pulleys on the cables at the height which best suits your structure — all these things can go a long way in making you stronger over time and keeping you injury free💪

🎯Here’s a detailed checklist for the cuff lateral raise, use it to set up and execute the exercise perfectly according to your structure and anatomy, and build some shoulders that not only look amazing, but are also truly strong and healthy from within.

Save this video for your next training session and drop any questions you have in the comments section💪
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[shoulders, middle delts, lateral raise, exercise selection, joint friendly exercises]

💪 Frequency is king 👑 when it comes to muscle growth, so train your delts as often as possible. Your delts recover fantastically, so start by training them at least 3 times per week.

🛡️ Selecting joint friendly movements is EXTREMELY important, especially when it comes to the shoulder joint, which is highly mobile in nature. This will make or break your shoulder health in the long run, and will allow you to frequently train your delts while keeping your joints nice and fresh.

🎯 Prioritise training the lateral head of the deltoid or “middle delts” more, since they do not experience as much stimulus as the front delts and even the rear delts, both of which are trained quite well in pressing movements and heavy rowing movements respectively.

DM me “Shoulders” and I’ll send you the best exercises to get some massive delts 💪
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[Shoulder training, lateral raises, shoulder exercises, delts, hypertrophy]

🎯 Select a rep range between 8 to 20 reps and perform 2-3 good quality sets to simulate muscle growth

🎯 Progressively overload on these exercises with good technique

🎯 Use straps if your grip becomes a limiting factor

Save this for your next back workout, and let me know in the comments what you’d like to see next💪
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[back workout, exercise guide, hypertrophy, strength, optimal exercise selection]

🎯Biceps training is relatively simple — but selecting joint movements which allow you to train the muscle at its different lengths can make a significant difference in the long run.

💪Select a rep range anywhere between 8 to 20 reps, and perform 2-3 good quality sets for optimal results.
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[exercise tutorial, biceps, curls, optimal exercises, hypertrophy]

🍽️ Upgrade your home cooked meals by making these simple changes

🎯 Remember, these are some basic guidelines to help you get started, and you can always build on them to further optimise your diet

📩 If you want to achieve your health and fitness goals in the most efficient way possible, drop me a DM to get coached by me
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[nutrition, meal plan, diet, home cooked meals, fat loss]

✅Protein has several important functions in our body besides muscle building, and having an adequate intake of protein everyday is crucial for optimal health and functioning of the body.

⚠️ However, you don’t need to consume absurdly large amounts of protein in an attempt to increase muscle growth. Consuming 1.6 grams of protein per kilogram of lean body mass per day is more than enough for optimal muscle growth, and the evidence is quite clear that there are no additional benefits of consuming more protein than this.

🎯Optimise your protein intake, and allocate some of those extra calories to carbohydrates instead to efficiently build muscle.

PMID: 35187864
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[protein, optimal protein intake, muscle building, fat loss, nutrition]

If you don’t have access to the gym, try this quick home workout with resistance bands:

🔹Push ups: 3 sets of AMRAP (As Many Reps As Possible)
🔹Banded squats: 3-4 sets of 15-20 reps
🔹Pull ups: 3 sets of AMRAP
🔹Banded lat pulldown: 3 sets of 15-20 reps
🔹Banded tricep push-down: 2-3 sets of 15-20 reps
🔹Banded cuff lateral raise: 3 sets of 15-20 reps
🔹Banded bicep curl: 2-3 sets of 15-20 reps

💪Feel free to adjust the sets and reps as required

💪You can use multiple bands together to increase the resistance to progressively overload
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[home workout, full body workout, resistance band workout, exercise routine]

Where do you prefer working out?

Save this for your next leg day 💪
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[leg curl, leg workout, hamstrings, exercise tutorial]

‼️Here’s why you should ditch cable flyes for seated cable chest presses:

🎯 Lift more weight while keeping your shoulders healthy:
Although both movements train your chest muscles through the same motion(adduction of the humerus), performing flyes creates far greater reaction forces at the shoulder joint as compared to presses(even when the resistance is equated) and can lead to increased wear and tear over time.

🎯 Reduced involvement of peripheral muscles: Flyes force your biceps to work a lot harder due to the moment arm created at the elbows. Bringing your elbows in and performing a press instead will let you align the cable(line of force) such that it passes through your elbows and virtually eliminate the participation of the biceps.

🎯 Greater force production: The bench offers stability and allows your chest muscles to produce force efficiently.

☑️ All these pointers also apply to dumbbell flyes and presses as well

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Follow us on Instagram

@nayanpnaik

Discover Your Ultimate Self

About me

Coached by Nayan: My Six Step Process

Hear it from our Champions