Day 3 — LEGS / GLUTES / ABS

TIME: 60 min

LEVEL: PRO

EQUIPMENT: Dumbbells +long and short resistance band + fitness mat + Ankle weights, if you have them

RECOMMENDATIONS:
• Perform exercises slowly and with control, feeling the muscle work.
• Keep your back straight, avoid arching the lower back, and maintain core stability.
• Breathe properly — exhale during effort, inhale during relaxation.

1 Glass of warm water

(20 minutes before breakfast)

Meal Plan — Daily Calories

Meal	1300 kcal	1500 kcal	1800 kcal	2000 kcal
Breakfast	300	350	400	450
Snack	120	160	180	200
Lunch	450	500	600	700
Dinner	430	490	620	650
Total	1300	1500	1800	2000

6:00–10:00 AM

Broccoli and tomato omelet + whole grain toast

Cal	Ingredients
1300 kcal	2 eggs + 50 g broccoli + 50 g tomato + 1 slice toast Protein 14g • Fat 8g • Carbs 28g
1500 kcal	3 eggs + 70 g broccoli + 70 g tomato + 2 slices toast Protein 18g • Fat 10g • Carbs 36g
1800 kcal	3 eggs + 100 g broccoli + 70 g tomato + 2 slices toast Protein 21g • Fat 12g • Carbs 42g
2000 kcal	4 eggs + 120 g broccoli + 100 g tomato + 3 slices toast Protein 25g • Fat 14g • Carbs 50g

Instructions:

Cook omelet with broccoli and tomato.
Serve with toasted bread.

Yogurt with almonds

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

Instructions:

Mix yogurt with almonds.

Before 4:00 PM

Chicken breast + buckwheat + stewed vegetables

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

Instructions:

Cook chicken, boil buckwheat, stew vegetables.

6:00–8:00 PM (4 hours before sleep)

Shrimps + quinoa + steamed vegetables

Cal	Ingredients
1300 kcal	100 g shrimp + 50 g quinoa (dry) + 150 g vegetables Protein 30g • Fat 10g • Carbs 45g
1500 kcal	120 g shrimp + 60 g quinoa + 200 g vegetables Protein 36g • Fat 12g • Carbs 55g
1800 kcal	150 g shrimp + 70 g quinoa + 200 g vegetables Protein 45g • Fat 14g • Carbs 65g
2000 kcal	180 g shrimp + 90 g quinoa + 250 g vegetables Protein 55g • Fat 18g • Carbs 75g

Instructions:

Cook shrimp and quinoa. Steam vegetables.