Nilesh DagadeIFBB Mr. India 2024Fifteen minutes a day. That is all Nilesh Dagade asks. A two-minute chat, and he builds your training week and your meals around your body, your kitchen and your knees. Every Sunday he rebuilds it from what you actually did.
Your coach
“Fifteen minutes you actually do beats an hour you keep postponing. Give me the fifteen. I’ll handle the rest.”Nilesh Dagade · IFBB Mr. India 2024 · twelve years coaching people with jobs, knees and kitchens
It is a chat, not a form. Goal, where you train, what you own, what hurts. He writes the week from that, and what you did decides the next one.
Meals too. A week of food for your diet, your allergies and the minutes you have to cook. Roti and dal, not quinoa bowls.
How it works
You answer in a chat, the same one the app uses: your body first, then your training. Each answer takes something out of your plan or puts something in. Two minutes later the week exists. Every Sunday it is rewritten from what you did.
Any injuries or pain we should know about?We'll make sure the plan respects that completely.What equipment do you have access to?Perfect. I'll tune your plan around what you've got.How long can you realistically train per session?Built around you
Every answer moves the plan. Try three of the questions here. Every move on the right is a real exercise from the app, with Nilesh’s own demo video behind it.
Fifteen-minute sessions at home, in the gym or outside, with what you own. Every exercise has a video from four angles, downloaded so it plays without signal. Rule out jumping, cardio, floor work or overhead moves and the plan listens. A bad knee, back, neck, shoulder or wrist never gets loaded.
A week of meals for your diet: omnivore, vegetarian, eggetarian, vegan or pescatarian. Allergens filtered before you see a recipe. Dishes matched to your appliances and your minutes. Swap a meal, move it to tomorrow, or rebuild the week. Point the camera at a plate and get the macros.
IndianCrumbled paneer scrambled with onion, tomato and spices. Ten minutes, 25 g protein.
Rest days are part of the plan. Reminders come only on training days. Miss one and the week carries on instead of resetting.
Inside the app
Nilesh demonstrates every exercise himself. Front, side, top and back where it matters, downloaded to your phone so it plays without signal. These are the actual files the app uses.
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3 angles
2 angles
2 angles
2 angles
2 angles2 angles
2 angles
2 anglesA day of meals
Real dishes from the app’s library, for your diet and a 10-to-20-minute kitchen. Swap any meal and the day still lands on target.
IndianIndian
IndianMeals in the app
Camera, gallery, a nutrition label, or just type what you ate. Your phone first checks it is actually food, then the plate is read item by item. Try it here on eight real dishes from the library.
Meal · Label · TypeReports
Not a motivational graphic. A report built from what you actually logged: which days you trained, which sets you skipped, which muscles got the work, and the streak you are on. Week or month. It unlocks after three logged days, because two data points are a guess.
Slow start, strong finish. On a 2-day streak now.
Dumbbell Bench Press
Bent-Over Barbell RowFrom Google Play, India
Very good instructions. The workouts mainly work my abs, back and core, and I am starting to see muscle definition. The trainers showing each exercise is very clear.Google Play review · verified install
Diet plus exercises equals a great body. The diet plans are easy to stick with, not too restricting, and the results are already showing up.Google Play review · verified install
Really simple to use. Each day’s transition is smooth and it challenges me more with each session. And no ads, at all.Google Play review · verified install
Pricing
One plan, paid monthly or yearly. Build yours first and see the week before you pay a rupee.
Questions
No. Tell Nilesh what you have, from nothing at all to a full gym, and the plan uses exactly that. Dumbbells, bands, a kettlebell or a pull-up bar each unlock more moves, but bodyweight alone is a complete plan.
Say so in the chat. Anything that loads that joint never appears in your plan, and the Sunday rebuild keeps respecting it. You can also rule out jumping, cardio, floor work, overhead moves or heavy lifting outright.
Three or four sessions a week, each built for you and progressed every Sunday. That is how the plan starts and how most people keep going. Want longer sessions? Say so in the app and the plan grows with you.
Your first full workout, browsing every recipe and reading your meal plan. Pro unlocks unlimited workouts, meal logging, the plate scanner and the Sunday report. There is no free trial.
Scheduled versus completed sessions, your current and longest streak, sets done and skipped, training minutes, which muscles got the work, your top and most-skipped moves, your best day and usual start time. Week or month. It unlocks after three logged days, and it feeds the next week's rebuild.
Sign in to the app with the same Google account you used here. Pro is attached to that account, and the answers you gave carry over so you skip onboarding.
Yes. 15Health is the same team and the same app, rebuilt. Sign in and tap Restore on the Pro screen. If it does not recognise a lifetime purchase, email support with your order number and it is restored by hand.
Any time. Email support@15health.com and it is done the same day. You keep access until the end of the period you paid for. Your data is never sold, and you can delete your account and every record from the profile tab in the app.