Diet by Priyanka
What nutrition support for muscle gain involves
Training builds muscle. Nutrition decides whether the training has anything to work with. Most plans fall short on protein long before they fall short on effort.
This page sets out what Priyanka looks at when you train, and how a plan gets adjusted. It also says where nutrition stops and medicine begins.
What people usually arrive with
Training is rarely the missing piece here. Four things come up again and again instead:
- Months of training with little to show: consistent in the gym, unchanged on the frame
- Protein spread thin: almost none at breakfast, most of it at dinner
- Vegetarian and unsure: no clear idea where the protein is meant to come from
- Gaining fat alongside: the weight went up and the shape did not
- Supplements doing the planning: a shaker in place of a meal structure
The gap is usually total protein and how it is spread across the day. Neither gets fixed by adding one more scoop.
It also helps to understand what calories in versus calories out does and does not explain before judging your own progress.
What Priyanka looks at first
Nothing gets written until she has taken a history. That covers:
- What you eat now, and how much protein is in each meal
- Your training split, how often you lift, and how hard
- Meal timing set against your training window and your sleep
- Whether you eat meat, eggs, dairy, or none of them
- Digestion, appetite, and how full you feel after eating
- Blood work, medication and any diagnosis your doctor has recorded
Protein comes first, set against your body weight and distributed across the day rather than stacked at night. Carbohydrate is placed around training, because that is where it does the most. Total intake is set above what you burn. The margin is enough to build, without adding more fat than muscle.
How the plan gets built and adjusted
Priyanka does not write diet charts. She provides nutrition support that is reviewed and adjusted as your body responds.
Building is slower than losing, and the scale alone will not tell you which tissue you added. Strength in the gym, how clothes fit and how you recover between sessions all say more.
So those go into the review alongside weight. You report back, Priyanka reads what changed, and the next version reflects it. Between reviews you can message her on WhatsApp instead of waiting for the next one.
What nutrition support can and cannot do
Priyanka is a qualified nutritionist. She is not a doctor, and she does not diagnose, treat or prescribe.
Nutrition support can set your protein, place your carbohydrate and hold your total intake where growth is possible. It cannot replace the training, and it does not replace anything your doctor has prescribed.
She does not prescribe performance-enhancing drugs or hormones, and will not build a plan around them. Injury, joint pain and anything that stops you training belong with a doctor or physiotherapist.
How long people stay on support
Some concerns may require a longer period of personalised nutrition support.
One month gives you structure, a plan built around your training, and a first round of adjustment. Three months is the length many people settle into, because it leaves room for several rounds of review. Six and twelve month engagements suit people who want the reviewing to continue.
Priyanka recommends a length after the Discovery Call, not before it.
What it costs
Every engagement starts with a Discovery Call at ₹499, which comes off a three, six or twelve month package. The packages page sets out all four levels and how the fee works.
Food that fits a muscle gain plan
The plans are built around everyday Indian cooking. Priyanka has published ten of the meals she uses most, with method and nutrition figures for each.
Several of them are built on paneer, eggs and dairy, which supply the protein a training plan needs. The recipe library shows the kind of food a plan is made of.
Vegetarians reaching a protein target without raising carbohydrate have a narrower set of foods to work with. The vegetarian protein page sets out which ones do the work.
Start with a Discovery Call
The call is a consultation, not a sales pitch. You talk through your training and what your eating currently looks like. You leave with a view on where the protein is falling short. It also tells you what the right next step looks like.
You can also reach Priyanka through the contact page, or read the questions people ask before starting.