Day 1 — FULL BODY / CORE

TIME: 48 min

LEVEL: PRO

EQUIPMENT: Dumbbells + bench or chair + fitness mat

RECOMMENDATIONS:
• Keep your back straight and focus on proper form while performing the exercises.
• Exhale during the effort (when lifting or pulling) and inhale as you return to the starting position.
• Move smoothly, not with jerks, and control your breathing throughout the set.

1 Glass of warm water

(20 minutes before breakfast)

Meal Plan — Daily Calories

Meal	1300 kcal	1500 kcal
Breakfast	300 kcal	350 kcal
Snack	100 kcal	150 kcal
Lunch	450 kcal	500 kcal
Dinner	450 kcal	500 kcal
Total	1300 kcal	1500 kcal

6:00–10:00 AM

Oatmeal with apple and boiled egg

Cal	Ingredients
1300 kcal	30 g oatmeal (dry) + 50 ml 1.5% milk + 50 g apple + 1 boiled egg Protein 14g • Fat 8g • Carbs 28g
1500 kcal	40 g oatmeal + 70 ml milk + 70 g apple + 2 boiled eggs Protein 18g • Fat 10g • Carbs 36g
1800 kcal	50 g oatmeal + 100 ml milk + 100 g apple + 2 boiled eggs Protein 21g • Fat 12g • Carbs 42g
2000 kcal	60 g oatmeal + 120 ml milk + 120 g apple + 3 boiled eggs Protein 25g • Fat 14g • Carbs 50g

Instructions:

Cook oatmeal with milk.
Add chopped apple and mix well.
Serve with a boiled egg on the side.

Yogurt with nuts

Cal	Ingredients
1300 kcal	100 g natural yogurt + 10 g almonds Protein 6g • Fat 5g • Carbs 12g
1500 kcal	150 g natural yogurt + 15 g almonds Protein 8g • Fat 7g • Carbs 15g
1800 kcal	150 g yogurt + 20 g almonds Protein 10g • Fat 8g • Carbs 18g
2000 kcal	200 g yogurt + 25 g almonds Protein 12g • Fat 10g • Carbs 20g

Instructions:

Combine yogurt and almonds in a bowl.
Mix gently and serve chilled.

Before 4:00 PM

Chicken breast + bulgur + stewed vegetables

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

Instructions:

Bake the chicken breast until tender.
Boil bulgur according to package instructions.
Serve with stewed vegetables and season to taste.

6:00–8:00 PM (4 hours before sleep)

Baked salmon + buckwheat + vegetables

Cal	Ingredients
1300 kcal	100 g baked salmon + 50 g buckwheat (dry) + 150 g steamed vegetables Protein 35g • Fat 12g • Carbs 45g
1500 kcal	120 g salmon + 60 g buckwheat + 200 g vegetables Protein 42g • Fat 14g • Carbs 55g
1800 kcal	150 g salmon + 70 g buckwheat + 200 g vegetables Protein 50g • Fat 18g • Carbs 65g
2000 kcal	180 g salmon + 90 g buckwheat + 250 g vegetables Protein 60g • Fat 20g • Carbs 80g

Instructions:

Bake salmon until cooked through.
Boil buckwheat and steam the vegetables.
Serve everything together and season to taste.