ramdan Special - Home-based Equipment

Lose Fat , Retain Muscles.

  • Full details of how to structure meals..
  • An basic workout, fitness and diet plan.
  • Customised meal plan.
  • Macro guide and meal plan with recipes.
  • Ideal for Men and Women between 20-40 age group.
  •  Chat access with your coach to make sure you are staying motivated.


4 Week(s)

Workouts Per Week

4 workouts

Fitness Level


Equipment Needed



Fat Loss


Giving a Ramdan food guide.

Plan Overview

If there is anything we can assure you with this plan, it is that your mental strength can lead you to achieve more than you can imagine. Don't underestimate your ability to become better during this month just because you’re fasting. With a plan in place, healthy habits, and a determined attitude, we will gain the benefits of Ramadan while improving our health and fitness together.



Prateek Kumar received his education in exercise physiology from NASM and has learnt the basics of nutrition from Stanford Edu. & further completed his education in sports nutrition from Precise Nutrition.

A Mechanical Engineer from Mumbai University, a hands on father, a serial entrepreneur and an angel investor, he has identified the ideal way to manage time, run businesses and still be fit.

His love for fitness and nutrition got him to start FitCru. He excels in helping People get an aesthetic physique with simple Nutrition strategies and easy to perform exercise routines.

He is very good with making fitness plans for people who can not dedicate a lot of time and give a lot of effort towards health and fitness.


Basic Training Guidance

Train like Professional

Due to the intense fasting our bodies undergo, We suggest limiting resistance training to 3-4 times per week with 1-2 rest days and/or LISS cardio in between your weight training sessions.

Equipment you’ll need for home workouts


  • A bench or something similar.
  • Resistance bands / Dumbbells / Pull-up Bar

Nutrition Plan and Supplement Recommendations

Recipes / Meal Plans

We’ll create a custom meal plan that is designed for your macro count according to your height, weight, age, body type and overall goals. Your mean plan will account for any allergies or preferences with gluten-free, lactose free and vegetarian options. We will help you breakdown your intake of every meal so that you can monitor your calories.

Whether it’s Ramadan or not, you should aim to eat fresh whole foods and fruits rather than fatty, fried, and processed foods. Your plate should consist of:

Protein, Healthy fats, Whole grain carbs (instead of white grains) Lots of fruits and veggies.

These key macronutrients help you stay full, aid in muscle recovery, and nourish your body. Knowing WHEN to eat is important, but knowing WHAT to eat is what makes all the difference.

Get started

Start your Journey with us and see the result you want to see.

21 Days

Single Phase

Rs.3999 /-

(not inclusive of taxes)

You will select your plan duration during checkout.

SAVE Rs.1198 /-

63 Days

Three Phases

Rs.9999 /-

(not inclusive of taxes)

You will select your plan duration during checkout.

Think you’re ready for more? .

Give our other programs a go!

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This contest was mad fun! We loved your enthusiasm and seeing your post-workout meals. 

Congratulations to the winners and hope you guys participate in more of our contests in the future too!

#contest #giveaway #fastandup #winner #winnerannouncement
All you gotta do is SHOW UP
(Maybe next time Il be able to give a better expression)

What e wow… what a cru … learning so much with you @happy_healthy_holy 🫶🙌🤌
#greatful #jointhecru