Day 2 — UPPER BODY

TIME: 36 min

LEVEL: PRO

EQUIPMENT: Dumbbells + short resistance band + fitness mat

RECOMMENDATIONS:
• During rows and pull-ups, focus on engaging your back — pull with your elbows, not your arms.
• In bicep exercises, control the movement and avoid swinging your body.
• Breathe evenly — exhale on the effort.

1 Glass of warm water

(20 minutes before breakfast)

Meal Plan — Daily Calories

Meal	1300 kcal	1500 kcal	1800 kcal	2000 kcal
Breakfast	280 kcal	330 kcal	380 kcal	430 kcal
Snack	120 kcal	160 kcal	180 kcal	200 kcal
Lunch	450 kcal	500 kcal	600 kcal	700 kcal
Dinner	450 kcal	510 kcal	640 kcal	670 kcal
Total	1300 kcal	1500 kcal	1800 kcal	2000 kcal

6:00–10:00 AM

Vegetable omelette + avocado toast

Cal	Ingredients
1300 kcal	2 boiled eggs + 50 g spinach + 30 g tomato + 1 slice whole-grain bread + 20 g avocado Protein 14g • Fat 8g • Carbs 30g
1500 kcal	3 eggs + 70 g spinach + 50 g tomato + 2 slices bread + 30 g avocado Protein 18g • Fat 10g • Carbs 38g
1800 kcal	3 eggs + 100 g spinach + 50 g tomato + 2 slices bread + 40 g avocado Protein 21g • Fat 12g • Carbs 45g
2000 kcal	4 eggs + 120 g spinach + 60 g tomato + 3 slices bread + 50 g avocado Protein 25g • Fat 14g • Carbs 55g

Instructions:

Whisk eggs with spinach and tomato, cook until set.
Toast bread and top with avocado.

Yogurt with nuts

Cal	Ingredients
1300 kcal	100 g natural yogurt + 10 g walnuts Protein 6g • Fat 5g • Carbs 12g
1500 kcal	150 g yogurt + 15 g nuts Protein 8g • Fat 7g • Carbs 15g
1800 kcal	150 g yogurt + 20 g nuts Protein 10g • Fat 8g • Carbs 18g
2000 kcal	200 g yogurt + 25 g nuts Protein 12g • Fat 10g • Carbs 20g

Instructions:

Mix yogurt with nuts and serve chilled.

Before 4:00 PM

Turkey + quinoa + vegetables

Cal	Ingredients
1300 kcal	100 g baked turkey + 50 g quinoa (dry) + 150 g stewed vegetables Protein 28g • Fat 6g • Carbs 40g
1500 kcal	120 g turkey + 60 g quinoa + 200 g vegetables Protein 34g • Fat 8g • Carbs 50g
1800 kcal	150 g turkey + 70 g quinoa + 200 g vegetables Protein 40g • Fat 10g • Carbs 60g
2000 kcal	180 g turkey + 90 g quinoa + 250 g vegetables Protein 48g • Fat 12g • Carbs 70g

Instructions:

Bake turkey until cooked.
Boil quinoa.
Serve with vegetables.

6:00–8:00 PM (4 hours before sleep)

Baked sea bass + vegetables + baked potato

Cal	Ingredients
1300 kcal	100 g sea bass + 150 g steamed vegetables + 100 g baked potato Protein 30g • Fat 10g • Carbs 45g
1500 kcal	120 g sea bass + 200 g vegetables + 120 g baked potato Protein 36g • Fat 12g • Carbs 55g
1800 kcal	150 g sea bass + 200 g vegetables + 150 g baked potato Protein 45g • Fat 14g • Carbs 65g
2000 kcal	180 g sea bass + 250 g vegetables + 180 g baked potato Protein 55g • Fat 18g • Carbs 75g

Instructions:

Bake sea bass until cooked.
Steam vegetables.
Bake potato until soft.