Day 5 — GLUTES / HAMSTRING

TIME: 56 min

LEVEL: PRO

EQUIPMENT: Dumbbells + short resistance band + bench or chair + fitness mat

RECOMMENDATIONS:
• Perform movements with control, focusing on the target muscle.
• Pause at the top, squeezing the muscle.
• Keep your core engaged in all exercises.

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

Spinach and tomato omelet + whole grain toast

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

Instructions:

Whisk eggs, cook with spinach and tomato, serve with toast.

Protein smoothie

Cal	Ingredients
1300 kcal	150 ml milk (1.5%) + 1 tsp chia + 50 g berries + 1/2 scoop protein Protein 12g • Fat 5g • Carbs 15g
1500 kcal	200 ml milk + 1 tsp flax + 70 g berries + 1 scoop protein Protein 20g • Fat 6g • Carbs 18g
1800 kcal	250 ml milk + 1 tsp chia + 100 g berries + 1 scoop protein Protein 22g • Fat 8g • Carbs 22g
2000 kcal	250 ml milk + 2 tsp flax + 120 g berries + 1.5 scoops protein Protein 28g • Fat 10g • Carbs 25g

Instructions:

Blend all ingredients until smooth.

Before 4:00 PM

Chicken breast + quinoa + stewed vegetables

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

Instructions:

Cook chicken, boil quinoa, stew vegetables.

6:00–8:00 PM (4 hours before sleep)

Baked tuna + buckwheat + steamed vegetables

Cal	Ingredients
1300 kcal	100 g tuna + 50 g buckwheat (dry) + 150 g vegetables Protein 35g • Fat 12g • Carbs 45g
1500 kcal	120 g tuna + 60 g buckwheat + 200 g vegetables Protein 42g • Fat 14g • Carbs 55g
1800 kcal	150 g tuna + 70 g buckwheat + 200 g vegetables Protein 50g • Fat 18g • Carbs 65g
2000 kcal	180 g tuna + 90 g buckwheat + 250 g vegetables Protein 60g • Fat 20g • Carbs 80g

Instructions:

Bake tuna, cook buckwheat, steam vegetables.