Day 18 — CORE / ABC

Workout Plan

TIME: 27 min

LEVEL: PRO

EQUIPMENT: Dumbbells + short resistance band + fitness mat

RECOMMENDATIONS:

Nutrition Plan

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
Breakfast

6:00–10:00 AM

Oatmeal with banana and cinnamon
Cal Ingredients
1300 30 g oats + 50 ml milk + 50 g banana
Protein 10g • Fat 5g • Carbs 40g
1500 40 g oats + 70 ml milk + 70 g banana
Protein 12g • Fat 6g • Carbs 50g
1800 50 g oats + 100 ml milk + 100 g banana
Protein 15g • Fat 8g • Carbs 60g
2000 60 g oats + 120 ml milk + 120 g banana
Protein 18g • Fat 10g • Carbs 70g

Instructions:

Combine oats, milk, and banana.
Cook gently and serve warm.

Snack
Farmer cheese with berries
Cal Ingredients
1300 100 g farmer cheese + 50 g berries
Protein 12g • Fat 5g • Carbs 8g
1500 120 g cheese + 70 g berries
Protein 14g • Fat 6g • Carbs 10g
1800 150 g cheese + 100 g berries
Protein 18g • Fat 7g • Carbs 12g
2000 200 g cheese + 120 g berries
Protein 24g • Fat 9g • Carbs 15g

Instructions:

Mix farmer cheese with berries and serve chilled.

Lunch

Before 4:00 PM

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

Instructions:

Bake turkey, cook bulgur, serve with vegetables.

Dinner

6:00–8:00 PM (4 hours before sleep)

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

Instructions:

Bake trout, steam vegetables, bake potato.

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