Day 15 — LOWER BODY / STRENGTH & CARDIO

TIME: 45 min

LEVEL: PRO

EQUIPMENT: Dumbbells + fitness mat

RECOMMENDATIONS:
• Perform movements with full control, focusing on glutes and hamstrings.
• Do not rush — prioritize form over speed.
• Maintain a stable core throughout all exercises.

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	150	180	200
Lunch	450	500	600	700
Dinner	450	500	620	650
Total	1300	1500	1800	2000

6:00–10:00 AM

Oatmeal with apple and boiled egg

Cal	Ingredients
1300 kcal	30 g oatmeal (dry) + 50 ml milk + 50 g apple + 1 boiled egg Protein 12g • Fat 7g • Carbs 42g
1500 kcal	40 g oatmeal + 70 ml milk + 70 g apple + 2 boiled eggs Protein 15g • Fat 8g • Carbs 50g
1800 kcal	50 g oatmeal + 100 ml milk + 100 g apple + 2 boiled eggs Protein 18g • Fat 10g • Carbs 60g
2000 kcal	60 g oatmeal + 120 ml milk + 120 g apple + 3 boiled eggs Protein 20g • Fat 12g • Carbs 70g

Instructions:

Cook oatmeal with milk.
Add chopped apple.
Serve with boiled egg.

Yogurt with nuts

Cal	Ingredients
1300 kcal	100 g natural yogurt + 10 g almonds Protein 6g • Fat 5g • Carbs 12g
1500 kcal	150 g 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:

Mix yogurt with almonds and serve.

Before 4:00 PM

Chicken breast + bulgur + vegetables

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

Instructions:

Bake chicken breast.
Cook bulgur.
Serve with vegetables.

6:00–8:00 PM (4 hours before sleep)

Baked salmon + buckwheat + vegetables

Cal	Ingredients
1300 kcal	100 g salmon + 50 g buckwheat + 150 g 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.
Cook buckwheat.
Serve with vegetables.