Day 21 — Recovery day

Workout Plan

TIME: —

LEVEL: PRO

RECOMMENDATIONS:
Recovery day

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 120 160 180 200
Lunch 450 500 600 700
Dinner 430 490 620 650
Total 1300 1500 1800 2000
Breakfast
Oatmeal with berries and nuts
Cal Ingredients
1300 30 g oats + milk + 50 g berries + 5 g almonds
Protein 10g • Fat 5g • Carbs 35g
1500 40 g oats + milk + 70 g berries + 10 g nuts
Protein 12g • Fat 6g • Carbs 45g
1800 50 g oats + 100 ml milk + 100 g berries + 15 g nuts
Protein 15g • Fat 8g • Carbs 55g
2000 60 g oats + 120 ml milk + 120 g berries + 20 g nuts
Protein 18g • Fat 10g • Carbs 65g

Instructions:

Cook oatmeal, add berries and nuts.

Snack
Protein smoothie
Cal Ingredients
1300 Milk + chia + berries + ½ scoop protein
Protein 12g • Fat 5g • Carbs 15g
1500 Milk + flax + berries + 1 scoop protein
Protein 20g • Fat 6g • Carbs 18g
1800 Milk + chia + berries + protein
Protein 22g • Fat 8g • Carbs 22g
2000 Milk + flax + berries + 1.5 scoops protein
Protein 28g • Fat 10g • Carbs 25g

Instructions:

Blend all ingredients.

Lunch

Before 4:00 PM

Chicken breast + quinoa + steamed 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 and steam vegetables.

Dinner

6:00–8:00 PM (4 hours before sleep)

Baked sea bass + buckwheat + vegetables
Cal Ingredients
1300 100 g sea bass + 50 g buckwheat + 150 g vegetables
Protein 30g • Fat 10g • Carbs 45g
1500 120 g sea bass + 60 g buckwheat + 200 g vegetables
Protein 36g • Fat 12g • Carbs 55g
1800 150 g sea bass + 70 g buckwheat + 200 g vegetables
Protein 45g • Fat 14g • Carbs 65g
2000 180 g sea bass + 90 g buckwheat + 250 g vegetables
Protein 55g • Fat 18g • Carbs 75g

Instructions:

Bake sea bass and vegetables, cook buckwheat.

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