Day 22 — LEGS / SHOULDERS

Workout Plan

TIME: 50 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 100 120 150 200
Lunch 450 500 600 700
Dinner 450 530 650 650
Total 1300 1500 1800 2000
Breakfast

6:00–10:00 AM

Protein pancakes with berries
Cal Ingredients
1300 30 g oats + 1 egg + 50 ml milk + 50 g berries + 5 g almonds
Protein 15g • Fat 6g • Carbs 35g
1500 40 g oats + 1 egg + 70 ml milk + 70 g berries + 10 g almonds
Protein 18g • Fat 7g • Carbs 45g
1800 50 g oats + 2 eggs + 100 ml milk + 100 g berries + 15 g almonds
Protein 22g • Fat 9g • Carbs 55g
2000 60 g oats + 2 eggs + 120 ml milk + 120 g berries + 20 g almonds
Protein 25g • Fat 11g • Carbs 65g

Instructions:

Cook pancakes and add berries.

Snack
Farmer cheese with berries
Cal Ingredients
1300 100 g farmer cheese + 30 g berries
Protein 10g • Fat 5g • Carbs 8g
1500 120 g farmer cheese + 40 g berries
Protein 12g • Fat 6g • Carbs 10g
1800 150 g farmer cheese + 50 g berries
Protein 15g • Fat 7g • Carbs 12g
2000 200 g farmer cheese + 60 g berries
Protein 20g • Fat 8g • Carbs 15g

Instructions:

Mix farmer cheese with berries.

Lunch

Before 4:00 PM

Salmon + buckwheat + steamed vegetables
Cal Ingredients
1300 100 g salmon + 50 g buckwheat + 150 g vegetables
Protein 30g • Fat 12g • Carbs 45g
1500 120 g salmon + 60 g buckwheat + 200 g vegetables
Protein 36g • Fat 14g • Carbs 55g
1800 150 g salmon + 70 g buckwheat + 200 g vegetables
Protein 45g • Fat 18g • Carbs 65g
2000 180 g salmon + 90 g buckwheat + 250 g vegetables
Protein 55g • Fat 20g • Carbs 80g

Instructions:

Cook salmon, buckwheat and vegetables.

Dinner

6:00–8:00 PM (4 hours before sleep)

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

Instructions:

Cook chicken, quinoa, vegetables.

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