Day 20 — GLUTES / ABC

Workout Plan

TIME: 46 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 1500 1800 2000
Breakfast 300 350 400 450
Snack 100 150 180 200
Lunch 450 500 600 700
Dinner 450 500 620 650
Total 1300 1500 1800 2000
Breakfast

6:00–10:00 AM

Broccoli and tomato omelet + toast
Cal Ingredients
1300 2 eggs + broccoli + tomato + toast
Protein 14g • Fat 8g • Carbs 28g
1500 3 eggs + more vegetables + 2 toasts
Protein 18g • Fat 10g • Carbs 36g
1800 3 eggs + 100 g broccoli + 70 g tomato + toast
Protein 21g • Fat 12g • Carbs 42g
2000 4 eggs + 120 g broccoli + 100 g tomato + 3 toasts
Protein 25g • Fat 14g • Carbs 50g

Instructions:

Cook omelet, toast bread, serve.

Snack
Fruits + nuts
Cal Ingredients
1300 Apple + 10 g almonds
Protein 2g • Fat 5g • Carbs 20g
1500 Banana + 15 g walnuts
Protein 3g • Fat 7g • Carbs 25g
1800 Apple + 20 g almonds
Protein 4g • Fat 9g • Carbs 30g
2000 Banana + 25 g nuts
Protein 5g • Fat 11g • Carbs 35g

Instructions:

Serve fruits with nuts.

Lunch

Before 4:00 PM

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

Instructions:

Bake chicken, cook bulgur, stew vegetables.

Dinner

6:00–8:00 PM (4 hours before sleep)

Baked salmon + potato + vegetables
Cal Ingredients
1300 100 g salmon + 100 g potato + 150 g vegetables
Protein 30g • Fat 12g • Carbs 45g
1500 120 g salmon + 120 g potato + 200 g vegetables
Protein 36g • Fat 14g • Carbs 55g
1800 150 g salmon + 150 g potato + 200 g vegetables
Protein 45g • Fat 18g • Carbs 65g
2000 180 g salmon + 180 g potato + 250 g vegetables
Protein 55g • Fat 20g • Carbs 80g

Instructions:

Bake salmon, cook potato, steam vegetables.

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