What arrives
Read the plan before you pay for it.
Every package includes a written training plan, a measurement sheet and a food guide. Here are all three, so you can judge them before you pay Sandeep anything.
One
A week of the training plan.
Written for the equipment you have, in the order you'd do it, with the cue that matters beside each movement.
Monday
Full body: learning the patterns under light load
- Bike or brisk walk 6 minutes, effort rising Talking pace the whole way. If you can't talk, ease off.
- Goblet squat to a box 3 × 8 Box set high enough that you stand up without rocking forward.
- Incline chest press 3 × 10 Machine or bench, whichever your gym has.
- Seated row 3 × 10 Shoulders down, no shrugging.
- Suitcase carry 3 × 30 m each side One weight, walk tall. Harder than it looks.
- Easy walking 5 minutes Breathing back to normal before you leave.
Tuesday and Wednesday
On your own: the days that decide the month
- Walk 30 minutes, either day or both Before the heat. It counts even if it's split in two.
- Sit-to-stand from a dining chair 2 × 10 Only if Monday left you fine. Skip it if it didn't.
Thursday
Full body: the same patterns, a little more load
- Bike or brisk walk 6 minutes, effort rising
- Deadlift from blocks 3 × 6 Trap bar or dumbbells. Bar starts at shin height, never the floor, until the hinge is clean.
- Shoulder press, seated 3 × 8 Stop the set when the last rep slows, not when it fails.
- Lat pulldown 3 × 10
- Split squat, hand on the rail 2 × 8 each leg Use the rail. Your balance shouldn't be what ends the set.
- Bike intervals 6 × 30 seconds, easy between Hard enough that the last one is unwelcome.
This is a specimen week. Yours gets written after a movement screen, around your equipment, your history and anything a doctor has told you to work around, which is why the first session is an assessment. If you already train, the weights are heavier and the week is harder, but it's laid out the same way.
Two
The measurement sheet, before anything is written on it.
Five rows, filled in with you at the start and reviewed on the cycle your package sets. The columns are empty because nobody knows yet what goes in them, Sandeep included.
| Measurement | Taken | Baseline | First review | Second review |
|---|---|---|---|---|
| Waist | Every 2–4 weeks | Not yet recorded | Not yet recorded | Not yet recorded |
| Weight | Every 2–4 weeks | Not yet recorded | Not yet recorded | Not yet recorded |
| Resting heart rate | Every 2–4 weeks | Not yet recorded | Not yet recorded | Not yet recorded |
| What you can lift | Every session | Not yet recorded | Not yet recorded | Not yet recorded |
| Sessions actually done | Weekly | Not yet recorded | Not yet recorded | Not yet recorded |
The sheet is yours. If you stop, you take it with you, and any coach you work with next can pick it up from where it leaves off.
Three
The food guide, in the food you already buy.
Portions, timing and a few swaps, written around what a Sri Lankan kitchen already makes.
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Rice stays
Same rice, same curry, smaller mound at dinner than at lunch. Nothing is removed from the table and nobody has to cook you a separate meal.
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Protein first, at every meal
Fish, egg, chicken, dhal or curd before the starch. It's what makes a smaller portion feel like enough, and it's what your muscle is built from.
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Pol sambol and greens, unlimited
Mallung, gotu kola, salads. There's no version of this plan where you eat less of these.
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Hoppers on Sunday, not on Wednesday
Keep them for Sunday. Knowing they're coming makes them easier to skip midweek.
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Tea: keep the milk, move the sugar
Two sugars to one for two weeks, then decide. Four cups a day makes this a bigger change than it sounds.
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The shopping list is the plan
One page, written for whoever buys the food in your house. What isn't in the kitchen at nine at night isn't a decision you have to make.
Want to see what he'd write for you?
He'll talk you through it on the first call, once he knows what equipment you have and what you're after.
Or ring Sandeep directly:
077 933 2250