Day 4 — QUADS / CHEST / TRICEPS

TIME: 36 min

LEVEL: PRO

EQUIPMENT: Dumbbells +bench or chair + fitness mat

RECOMMENDATIONS:
• Perform exercises slowly and feel the muscle engagement.
• During squats: keep your back straight, core engaged, knees must not pass your toes.
• Push ups: keep your body straight, elbows close to the body, breathe steadily.
• Lunges: long step, knee doesn’t pass toes, torso upright.
• Triceps dips: elbows close to your body, shoulders down.

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	100	120	150	200
Lunch	450	500	600	700
Dinner	450	530	650	650
Total	1300	1500	1800	2000

6:00–10:00 AM

Oatmeal with banana and cinnamon

Cal	Ingredients
1300 kcal	30 g oats (dry) + 50 ml milk (1.5%) + 50 g banana Protein 10g • Fat 5g • Carbs 40g
1500 kcal	40 g oats + 70 ml milk + 70 g banana Protein 12g • Fat 6g • Carbs 50g
1800 kcal	50 g oats + 100 ml milk + 100 g banana Protein 15g • Fat 8g • Carbs 60g
2000 kcal	60 g oats + 120 ml milk + 120 g banana Protein 18g • Fat 10g • Carbs 70g

Instructions:

Cook oats with milk, add banana, sprinkle cinnamon.

Farmer cheese with berries

Cal	Ingredients
1300 kcal	100 g farmers cheese (5%) + 50 g berries Protein 12g • Fat 5g • Carbs 8g
1500 kcal	120 g farmers cheese + 70 g berries Protein 14g • Fat 6g • Carbs 10g
1800 kcal	150 g farmers cheese + 100 g berries Protein 18g • Fat 7g • Carbs 12g
2000 kcal	200 g farmers cheese + 120 g berries Protein 24g • Fat 9g • Carbs 15g

Instructions:

Mix farmers cheese with berries.

Before 4:00 PM

Turkey + bulgur + stewed vegetables

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

Instructions:

Cook turkey, boil bulgur, stew vegetables.

6:00–8:00 PM (4 hours before sleep)

Baked trout + baked potato + vegetables

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

Instructions:

Bake trout and potato, prepare vegetables.