Day 13 — FULL BODY

TIME: 41 min

LEVEL: PRO

EQUIPMENT: Fitness mat

RECOMMENDATIONS:
• Maintain control and proper technique.
• Engage core and breathe steadily.
• Follow the plan mindfully for best results.

1 Glass of warm water

(20 minutes before breakfast)

Meal Plan — Daily Calories

Meal	1300 kcal	1500 kcal	1800 kcal
Breakfast	300	350	400
Snack	120	160	180
Lunch	430	500	600
Dinner	450	490	620
Total	1300	1500	1800

6:00–10:00 AM

OMLET

Omelet (1-2 eggs + egg whites)
Bread (yeast-free whole-grain)
Vegetables, herbs

Homemade bagel with cream cheese and lightly salted salmon

Cal	Ingredients
1300 kcal	70 g farmer cheese + 1 egg + 30 g flour + 20 g mozzarella + 15 g cream cheese + 30 g salmon Protein 33g • Fat 18.5g
1500 kcal	90 g farmer cheese + 1 egg + 40 g flour + 25 g mozzarella + 20 g cream cheese + 40 g salmon Protein 40g • Fat 22g
1800 kcal	100 g farmer cheese + 2 eggs + 50 g flour + 30 g mozzarella + 25 g cream cheese + 50 g salmon Protein 50g • Fat 28g
2000 kcal	120 g farmer cheese + 2 eggs + 60 g flour + 40 g mozzarella + 30 g cream cheese + 60 g salmon Protein 60g • Fat 35g

Instructions:

Mix ingredients, form dough, bake bagel, add cream cheese and salmon.

Yogurt with nuts and berries

Cal	Ingredients
1300 kcal	100 g yogurt + 10 g almonds + 30 g berries Protein 10g • Fat 5g • Carbs 8g
1500 kcal	120 g yogurt + 12 g almonds + 40 g berries Protein 12g • Fat 6g • Carbs 10g
1800 kcal	150 g yogurt + 15 g almonds + 50 g berries Protein 15g • Fat 7.5g • Carbs 12g
2000 kcal	200 g yogurt + 20 g almonds + 60 g berries Protein 20g • Fat 10g • Carbs 16g

Instructions:

Mix yogurt, nuts, and berries.

Before 4:00 PM

BUCKWHEAT WITH BAKED CHICKEN FILLET, GREENS AND VEGETABLES

Baked sweet potato + chicken or white fish + vegetables

Cal	Ingredients
1300 kcal	100 g chicken/fish + 150 g sweet potato + 150 g vegetables Protein 28g • Fat 6g • Carbs 40g
1500 kcal	120 g chicken/fish + 180 g sweet potato + 180 g vegetables Protein 32g • Fat 7g • Carbs 45g
1800 kcal	150 g chicken/fish + 200 g sweet potato + 200 g vegetables Protein 38g • Fat 8g • Carbs 50g
2000 kcal	180 g chicken/fish + 250 g sweet potato + 250 g vegetables Protein 45g • Fat 10g • Carbs 60g

Instructions:

Bake sweet potato, cook chicken or fish, serve with vegetables.

6:00–8:00 PM (4 hours before sleep)

TUNA SALAD

White fish + vegetables

Cal Ingredients

1300
kcal 100 g white fish + 150 g vegetables
Protein 28g • Fat 6g • Carbs 20g

1500
kcal 120 g white fish + 180 g vegetables
Protein 34g • Fat 7g • Carbs 24g

1800
kcal 150 g white fish + 200 g vegetables
Protein 38g • Fat 8g • Carbs 28g

2000
kcal 180 g white fish + 250 g vegetables
Protein 44g • Fat 10g • Carbs 35g

Instructions:

Bake or steam fish, serve with vegetables.

Cal	Ingredients
1300 kcal	100 g white fish + 150 g vegetables Protein 28g • Fat 6g • Carbs 20g
1500 kcal	120 g white fish + 180 g vegetables Protein 34g • Fat 7g • Carbs 24g
1800 kcal	150 g white fish + 200 g vegetables Protein 38g • Fat 8g • Carbs 28g
2000 kcal	180 g white fish + 250 g vegetables Protein 44g • Fat 10g • Carbs 35g