Day 12 — LEGS / SHOULDERS / ABC

TIME: 52 min

LEVEL: PRO

EQUIPMENT: Dumbbells + fitness mat

RECOMMENDATIONS:
• Keep your core stable and control every movement, especially during leg and shoulder exercises. Avoid using momentum—work through constant muscle tension.
• Focus on the muscle mind connection: glutes and quadriceps during leg exercises, and delts during shoulder work. Exhale on the effort, inhale during the return phase.

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

Omelet with bell pepper and spinach

Cal	Ingredients
1300 kcal	2 eggs + 50 ml milk + 50 g spinach + 100 g bell pepper + 5 g olive oil Protein 18g • Fat 12g • Carbs 6g
1500 kcal	2 eggs + 70 ml milk + 70 g spinach + 120 g bell pepper + 5 g olive oil Protein 20g • Fat 13g • Carbs 8g
1800 kcal	3 eggs + 100 ml milk + 100 g spinach + 150 g bell pepper + 10 g olive oil Protein 26g • Fat 18g • Carbs 10g
2000 kcal	3 eggs + 120 ml milk + 120 g spinach + 180 g bell pepper + 10 g olive oil Protein 28g • Fat 20g • Carbs 12g

Instructions:

Whisk eggs, cook with spinach and bell pepper.

Yogurt with chia and cocoa

Cal	Ingredients
1300 kcal	100 g Greek yogurt + 5 g chia + 1 tsp cocoa + sweetener Protein 10g • Fat 5g • Carbs 8g
1500 kcal	120 g yogurt + 7 g chia + 1 tsp cocoa + sweetener Protein 12g • Fat 6g • Carbs 10g
1800 kcal	150 g yogurt + 10 g chia + 1 tsp cocoa + sweetener Protein 15g • Fat 7g • Carbs 12g
2000 kcal	200 g yogurt + 12 g chia + 1 tsp cocoa + sweetener Protein 20g • Fat 8g • Carbs 15g

Instructions:

Mix yogurt, chia, cocoa, add sweetener.

Before 4:00 PM

BUCKWHEAT WITH BAKED CHICKEN FILLET, GREENS AND VEGETABLES

Tuna + quinoa + vegetables

Cal	Ingredients
1300 kcal	100 g tuna + 50 g quinoa + 150 g vegetables Protein 30g • Fat 8g • Carbs 45g
1500 kcal	120 g tuna + 60 g quinoa + 200 g vegetables Protein 36g • Fat 10g • Carbs 55g
1800 kcal	150 g tuna + 70 g quinoa + 200 g vegetables Protein 45g • Fat 12g • Carbs 65g
2000 kcal	180 g tuna + 90 g quinoa + 250 g vegetables Protein 55g • Fat 14g • Carbs 75g

Instructions:

Cook quinoa, sauté vegetables, serve with tuna.

6:00–8:00 PM (4 hours before sleep)

TUNA SALAD

Shrimp + buckwheat + vegetables

Cal Ingredients

1300
kcal 100 g shrimp + 50 g buckwheat + 150 g vegetables
Protein 28g • Fat 6g • Carbs 40g

1500
kcal 120 g shrimp + 60 g buckwheat + 200 g vegetables
Protein 34g • Fat 8g • Carbs 50g

1800
kcal 150 g shrimp + 70 g buckwheat + 200 g vegetables
Protein 40g • Fat 10g • Carbs 60g

2000
kcal 180 g shrimp + 90 g buckwheat + 250 g vegetables
Protein 48g • Fat 12g • Carbs 70g

Instructions:

Cook buckwheat, sauté shrimp, serve with vegetables.

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