Measure first, plan second
We start with your numbers, not a programme. A plan without a measurement is somebody else's plan.
Vkus Est cafe · Bangkok, Thailand
REGIMEN
Five days of proper load
Five movements that carry everything else, and the eating that makes them worth doing. Practice in the morning, dinner and a breakdown in the evening. Come for one day or all five. Nothing to pay, nothing to buy, no gym needed.
- 5days
- 5movements
- 24places
The idea
Most people quit because the plan was never repeatable.
Five movements, not thirty
Squat, hinge, push, pull, carry. Everything in every gym is a variation on those five.
Nothing you have to buy
Body weight and whatever is already in the room. No equipment, no supplements, no subscription at the end.
Programme
Five days, ten sessions
Mornings on the ground next to the cafe, evenings in the dining room. Dinner is on the house. Miss a day and you can still join the next one.
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22Tue
Baseline
Resting heart rate, a mobility screen, and a run through all five movements. You leave with your own sheet of numbers.
07:30 Measurements
18:00 Your numbers, dinner
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23Wed
Squat and hinge
The two that carry the most and go wrong most often. Filmed from the side, then played back frame by frame.
07:30 Practice, filmed
18:00 Video breakdown, dinner
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24Thu
Push and pull
Upper body, and the posture debt a desk builds over years. Then how to add one rep a week without wrecking a shoulder.
07:30 Practice, scaled
18:00 How to progress, dinner
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25Fri
Carry and pace
Loaded walks, then forty minutes in Lumphini Park in zone two with a monitor on everyone. Most people train too hard to get anywhere.
07:30 Carries, then Lumphini
18:00 Heart-rate zones, dinner
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26Sat
Put it together
One full session using all five, a repeat measurement against Tuesday, a written plan to take home, and a long lunch.
08:00 Full session
13:00 Repeat measurement, lunch
The five movements
What you will be doing
Every session is built from these five. Try them before you come if you like.
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Squat
Sit down, stand up. The pattern you already use forty times a day.
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Hinge
Bending at the hip, not the spine. The one that saves your back.
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Push
Moving a load away from your chest.
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Pull
Bringing a load toward you. The counterweight to life at a screen.
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Carry
Walking with weight. The most useful one and the least practised.
On the plate
Four rules, no diet
Nothing is banned and there is no eating plan to follow. We take one rule per evening over dinner.
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Protein at every meal
A portion the size of your palm. If you track one thing, track this.
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Build the plate, not the label
Half vegetables, a quarter protein, a quarter starch. Works in any cuisine.
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Drink before you snack
Thirst reads as hunger, especially in this heat. Water, ten minutes, then decide.
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Nothing is forbidden
A rule you break by Thursday was never a rule. Room for real food keeps the rest alive.
Coaches
Four people running the week
Timur Khodzhaev
Strength coach
Eleven years coaching, four of them in Thailand. Works with adults whose last squat was at school.
Darya Miroshnichenko
Nutritionist
Wrote the four rules. Answers the awkward questions over dinner.
Kirill Zaslavsky
Exercise-therapy physician
Owns the measurements and makes sure the week harms nobody.
Artyom Gnezdilov
Head chef, Vkus Est
Cooks every dinner of the week. Argues that good food and good numbers are not enemies.
Registration
Take a place
Free, and it stays free. Twenty-four places. Fill in two fields and WhatsApp opens with your message ready to send.
Questions
What people usually ask
Is it really free?
Yes, dinner included. The cafe is hosting it, there is no ticket, and nothing is sold to you at the end. The only limit is twenty-four places.
I do not train at all. Is it too early for me?
That is the main audience. Every movement has an easier version, all of it runs on body weight, and the physician reviews your measurements before you lift anything.
Do I need equipment?
Shoes you can move in and a bottle of water. That is the whole list.
Can I come for one day only?
Yes. Each day stands on its own. Tuesday and Saturday are the measurement days, so those two are the pair worth doing together.
What if it rains?
September in Bangkok means rain and we planned around it. Heavy rain moves the morning session under the terrace roof.
22–26 September. Free. Twenty-four places.
Registering takes about thirty seconds and we confirm your place the same day.
Register free