Day 23 — ABC / BACK / BICEPS

Workout Plan

TIME: 42 min

LEVEL: PRO

EQUIPMENT: Dumbbells + short resistance band + fitness mat

RECOMMENDATIONS:
Dumbbells + long resistance band + bench or chair + fitness mat

Nutrition Plan

1 Glass of warm water

(20 minutes before breakfast)

Meal Plan — Daily Calories

Breakfast

6:00–10:00 AM

Oatmeal with apple and cinnamon

Cal	Ingredients
1300	30 g oats + 100 ml milk + 1 apple + 5 g almonds Protein 10g • Fat 5g • Carbs 35g
1500	40 g oats + 120 ml milk + apple + 10 g almonds Protein 12g • Fat 6g • Carbs 45g
1800	50 g oats + 150 ml milk + apple + 15 g almonds Protein 15g • Fat 7g • Carbs 55g
2000	60 g oats + 180 ml milk + apple + 20 g almonds Protein 18g • Fat 9g • Carbs 65g

Instructions:

Cook oatmeal and add apple + cinnamon.

Snack

Protein smoothie

Cal	Ingredients
1300	150 ml milk + berries + 1/2 scoop protein + chia Protein 12g • Fat 5g • Carbs 15g
1500	200 ml milk + berries + 1 scoop protein + flax Protein 20g • Fat 6g • Carbs 18g
1800	250 ml milk + berries + 1 scoop protein + chia Protein 22g • Fat 8g • Carbs 22g
2000	250 ml milk + berries + 1.5 scoops protein + flax Protein 28g • Fat 10g • Carbs 25g

Instructions:

Blend all ingredients until smooth.

Lunch

Before 4:00 PM

Baked sea bass + bulgur + vegetables

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

Instructions:

Bake sea bass, cook bulgur, add vegetables.

Dinner

6:00–8:00 PM (4 hours before sleep)

Trout + potato + vegetables

Cal	Ingredients
1300	100 g trout + 150 g potato + 150 g vegetables Protein 28g • Fat 10g • Carbs 40g
1500	120 g trout + 180 g potato + 200 g vegetables Protein 34g • Fat 12g • Carbs 50g
1800	150 g trout + 200 g potato + 200 g vegetables Protein 40g • Fat 14g • Carbs 60g
2000	180 g trout + 250 g potato + 250 g vegetables Protein 48g • Fat 18g • Carbs 70g

Instructions:

Cook trout, potato, vegetables.

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