Day 16 — UPPER BODY / ABC

TIME: 50 min

LEVEL: PRO

EQUIPMENT: Dumbbells +bench or chair + fitness mat

RECOMMENDATIONS:
• During rows and pull-ups, focus on engaging your back — pull with elbows, not arms.
• In bicep exercises, avoid swinging and control full movement.
• Breathe evenly — exhale during the effort.

1 Glass of warm water

(20 minutes before breakfast)

Meal Plan — Daily Calories

Meal	1300 kcal	1500 kcal	1800 kcal	2000 kcal
Breakfast	280	330	380	430
Snack	120	160	180	200
Lunch	450	500	600	700
Dinner	450	510	640	670
Total	1300	1500	1800	2000

6:00–10:00 AM

Vegetable omelette + avocado toast

Cal	Ingredients
1300 kcal	2 boiled eggs + spinach 50 g + tomato 30 g + 1 slice whole-grain bread + 20 g avocado Protein 14g • Fat 8g • Carbs 30g
1500 kcal	3 eggs + spinach 70 g + tomato 50 g + 2 slices bread + 30 g avocado Protein 18g • Fat 10g • Carbs 38g
1800 kcal	3 eggs + spinach 100 g + tomato 50 g + 2 slices bread + 40 g avocado Protein 21g • Fat 12g • Carbs 45g
2000 kcal	4 eggs + spinach 120 g + tomato 60 g + 3 slices bread + 50 g avocado Protein 25g • Fat 14g • Carbs 55g

Instructions:

Cook omelette with vegetables.
Toast bread and spread avocado.
Serve together.

Yogurt with nuts

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

Instructions:

Mix yogurt and nuts together and serve.

Before 4:00 PM

Turkey + quinoa + vegetables

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

Instructions:

Cook quinoa.
Bake turkey.
Serve with vegetables.

6:00–8:00 PM (4 hours before sleep)

Baked sea bass + vegetables + baked potato

Cal	Ingredients
1300 kcal	100 g sea bass + 150 g vegetables + 100 g baked potato Protein 30g • Fat 10g • Carbs 45g
1500 kcal	120 g sea bass + 200 g vegetables + 120 g baked potato Protein 36g • Fat 12g • Carbs 55g
1800 kcal	150 g sea bass + 200 g vegetables + 150 g baked potato Protein 45g • Fat 14g • Carbs 65g
2000 kcal	180 g sea bass + 250 g vegetables + 180 g baked potato Protein 55g • Fat 18g • Carbs 75g

Instructions:

Bake sea bass and potato.
Serve with vegetables.