Day 13

Workout Plan

Rest day

RECOMMENDATIONS:

  • Maintain your regular nutrition and hydration.
  • Start the morning with a light stretch or mobility routine to wake up your body.
  • Outdoor walks help keep you active and boost your mood.
  • You can do light cardio or dedicate the day fully to rest and recovery.

    • Nutrition Plan

    1 Glass of warm water

    (20 minutes before breakfast)

    Breakfast

    6:00-10:00 AM

    Millet porridge with coconut milk, apple, and cinnamon

    • Millet
    • Water
    • Coconut milk (drinkable, not canned)
    • Apple
    • Cinnamon
    • Honey

    Instructions:

    Rinse millet, combine with water and coconut milk, and cook for 15–20 minutes.
    Grate or dice apple and stir it into the porridge at the end.
    Sprinkle with cinnamon and add honey if desired.

    Lunch

    before 4:00 PM

    Basmati rice with ground beef, carrots, and corn

    • Basmati rice
    • Lean ground beef
    • Carrot
    • Corn (boiled or canned, no sugar)
    • Olive oil
    • Salt, spices – to taste

    Instruction:

    Cook rice until tender.
    Sauté ground beef with grated or sliced carrot for 7–10 minutes.
    Add corn, stir everything, and serve with rice.

    Dinner

    6:00-8:00 PM, 4 hours before bed

    Bulgur with roasted zucchini and feta

    • Bulgur
    • Zucchini
    • Feta cheese (or brined cheese)
    • Herbs, pepper – to taste

    Instruction:

    Pour boiling water over bulgur (1:2), cover and let sit for 15 minutes.
    Roast or sauté zucchini until golden.
    Mix bulgur with zucchini, crumble feta on top, add herbs.

    Install Get Fit Club
    Add this app to your home screen for quick access.