Home · barbell + dumbbells · 58 kg start

V-Taper Home Program

Training, snacks and shopping costs in one place. Tap boxes as you go. Everything saves on this phone.

Good day

Hi Devike

Let's get after it.

Training rules

  1. Weight: finish each set with 1–2 reps left in the tank. Never go to complete failure.
  2. Progress: hit the top of the rep range on every set, then add a little weight or a rep next time.
  3. Warm-up: 5 minutes of arm circles, light rows and bodyweight squats, then 1–2 light sets of your first lift.
  4. Running: after Friday's runner legs, keep Saturday to the long easy run or the cycle. Do intervals only when your legs feel fresh.
  5. Deload: every 7th week, do about half the sets.
  6. Recovery: sleep 7–9 hours. If your lifts drop for 2 weeks, cut to one run a week.
  7. Don't skip lateral raises or the pull-up work. They build the V.

How to make it

Chickpea tempering
Kadala thel dala · Mon / Thu

≈ 300 kcal · 15 g protein
  1. Soak 60 g dry chickpeas overnight, then boil until soft (or use your batch from the fridge).
  2. Heat 1 tsp oil. Add a pinch of mustard seeds, ½ small onion, 1 dried chilli and curry leaves.
  3. Toss in the chickpeas, 2 tbsp grated coconut and salt.

Boiled green gram
Mung ata · Tue / Fri

≈ 260 kcal · 15 g protein
  1. Boil 70 g dry green gram with salt until soft, then drain.
  2. Mix in 2 tbsp grated coconut.
  3. Optional: a squeeze of lime and a chopped green chilli.

Devilled soya meat
Wed / Sat

≈ 230 kcal · 25 g protein
  1. Soak 50 g dry soya meat (about half a 90 g pack) in hot water for 10 minutes, then squeeze it dry.
  2. Fry in 1 tsp oil with ½ onion, ½ capsicum or tomato and chilli flakes.
  3. Finish with a little tomato sauce and soy sauce.

Mackerel sandwich
Sunday

≈ 300 kcal · 18 g protein
  1. Mash ½ can of mackerel (about 75 g fish) with chopped onion, green chilli and lime.
  2. Fill 2 slices of bread. Keep the other half of the can in the fridge for 1–2 days.

Whey shake

≈ 380 kcal · 34 g protein (530 kcal · 39 g with oats)
  • 1 scoop whey (about 30 g)
  • 250 ml full-cream milk
  • 1 banana
  • 5 g creatine (1 level teaspoon)
  • Optional: ½ cup (40 g) oats if your weight stalls

No-whey gainer

≈ 450 kcal · 15 g protein
  • 4 tbsp full-cream milk powder
  • ½ cup (40 g) oats
  • 1 banana, 1 tsp sugar, water
  • 5 g creatine

Less protein, so have soya meat every morning instead of rotating.

Make it work better

  1. Batch cook chickpeas and green gram on Sunday and Wednesday. Each morning snack then takes 2 minutes.
  2. Run days: drink an extra 500 ml–1 L of water with a pinch of salt. A king coconut (thambili) after a run works very well.
  3. Fruit daily: papaya, mango, guava or pineapple. Cheap vitamins that help recovery.
  4. Greens at home: gotukola or mukunuwenna mallum for iron, which matters more when you run.
  5. Morning sun: 15 minutes outside for vitamin D.
  6. Weight stalled for 2 weeks? Add oats to the shake first, then 20 g more peanuts. Change one thing at a time.
  7. Sleep 8 hours. That's when muscle is actually built.

Snack budget

Covers only the snacks and supplements in this plan, not your meals at home. Supermarket prices are from Keells and SPAR online, checked 30 Sep 2026. Tap any price to change it to what you actually pay.

Buy from
Per month–
Per week–
Per day–
ItemProductPack price (Rs)Use / weekWeekMonth
Total
EST means a rough estimate: neither store sells it online, so check your local shop.

Spend less

  1. Whey is the biggest cost. Switch it off above to see the difference. Soya meat is the cheapest protein per rupee in the list.
  2. Buy chickpeas and green gram loose (bulk), not in branded packs. At Keells the bulk green gram is less than a third of the branded 500 g pack price per kg.
  3. Supermarket peanuts cost about 3× market peanuts. Buy loose peanuts at the pola and dry-roast a week's worth in a pan.
  4. Bananas and papaya are often cheaper at a roadside stall than at either store.
  5. Buy whey and creatine from a trusted supplement shop and check the seal. Fakes are common at unusually low prices.

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