Day 9 — BACK / BICEPS / SHOULDER / ABC

TIME: 40 min

LEVEL: PRO

EQUIPMENT: Dumbbells + long resistance band + fitness mat

RECOMMENDATIONS:
• Maintain your regular nutrition and hydration.
• Start the morning with a light stretch or mobility routine.
• Outdoor walks help keep you active.
• Light cardio or full rest day.

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

OMLET

Omelet (1-2 eggs + egg whites)
Bread (yeast-free whole-grain)
Vegetables, herbs

Oatmeal with apple and cinnamon

Cal	Ingredients
1300 kcal	30 g oats + 100 ml milk + 1 apple + 5 g almonds Protein 10g • Fat 5g • Carbs 35g
1500 kcal	40 g oats + 120 ml milk + 1 apple + 10 g almonds Protein 12g • Fat 6g • Carbs 45g
1800 kcal	50 g oats + 150 ml milk + 1 apple + 15 g almonds Protein 15g • Fat 7g • Carbs 55g
2000 kcal	60 g oats + 180 ml milk + 1 apple + 20 g almonds Protein 18g • Fat 9g • Carbs 65g

Instructions:

Cook oats with milk, add sliced apple and almonds.

Protein smoothie

Cal	Ingredients
1300 kcal	150 ml milk + 50 g berries + ½ scoop protein + 1 tsp chia seeds Protein 12g • Fat 5g • Carbs 15g
1500 kcal	200 ml milk + 70 g berries + 1 scoop protein + 1 tsp flax seeds Protein 20g • Fat 6g • Carbs 18g
1800 kcal	250 ml milk + 100 g berries + 1 scoop protein + 1 tsp chia seeds Protein 22g • Fat 8g • Carbs 22g
2000 kcal	250 ml milk + 120 g berries + 1.5 scoops protein + 2 tsp flax seeds Protein 28g • Fat 10g • Carbs 25g

Instructions:

Blend milk, berries, seeds, and protein powder.

Before 4:00 PM

BUCKWHEAT WITH BAKED CHICKEN FILLET, GREENS AND VEGETABLES

Baked sea bass + bulgur + vegetables

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

Instructions:

Bake fish, cook bulgur, steam vegetables.

6:00–8:00 PM (4 hours before sleep)

TUNA SALAD

Trout + potato + vegetables

Cal Ingredients

1300
kcal 100 g trout + 150 g potato + 150 g vegetables
Protein 28g • Fat 10g • Carbs 40g

1500
kcal 120 g trout + 180 g potato + 200 g vegetables
Protein 34g • Fat 12g • Carbs 50g

1800
kcal 150 g trout + 200 g potato + 200 g vegetables
Protein 40g • Fat 14g • Carbs 60g

2000
kcal 180 g trout + 250 g potato + 250 g vegetables
Protein 48g • Fat 18g • Carbs 70g

Instructions:

Bake trout, potatoes, and vegetables.

Cal	Ingredients
1300 kcal	100 g trout + 150 g potato + 150 g vegetables Protein 28g • Fat 10g • Carbs 40g
1500 kcal	120 g trout + 180 g potato + 200 g vegetables Protein 34g • Fat 12g • Carbs 50g
1800 kcal	150 g trout + 200 g potato + 200 g vegetables Protein 40g • Fat 14g • Carbs 60g
2000 kcal	180 g trout + 250 g potato + 250 g vegetables Protein 48g • Fat 18g • Carbs 70g