Day 24 — Legs / Chest / Triceps — HIT

TIME: 1 h 16 min

LEVEL: PRO

EQUIPMENT: Dumbbells + short resistance band + fitness mat

RECOMMENDATIONS:
Dumbbells + fitness mat

1 Glass of warm water

(20 minutes before breakfast)

Meal Plan — Daily Calories

6:00–10:00 AM

Vegetable omelet

Cal	Ingredients
1300 kcal	2 eggs (100 g) + 50 ml 1.5% milk + 100 g tomatoes + 50 g spinach + 5 g olive oil Protein 18g • Fat 12g • Carbs 6g
1500 kcal	2 eggs + 70 ml milk + 150 g tomatoes + 50 g spinach + 5 g olive oil Protein 20g • Fat 13g • Carbs 8g
1800 kcal	3 eggs (150 g) + 100 ml milk + 150 g tomatoes + 50 g spinach + 10 g olive oil Protein 26g • Fat 18g • Carbs 10g
2000 kcal	3 eggs + 120 ml milk + 200 g tomatoes + 70 g spinach + 10 g olive oil Protein 28g • Fat 20g • Carbs 12g

Instructions:

Whisk eggs with milk, add chopped vegetables, and cook in a pan with olive oil until set.

Protein smoothie

Cal	Ingredients
1300 kcal	150 ml 1.5% milk + 50 g berries + ½ scoop protein powder (~10 g) Protein 12g • Fat 5g • Carbs 15g
1500 kcal	200 ml milk + 70 g berries + 1 scoop protein powder (~20 g) Protein 20g • Fat 6g • Carbs 18g
1800 kcal	250 ml milk + 100 g berries + 1 scoop protein powder Protein 22g • Fat 8g • Carbs 22g
2000 kcal	250 ml milk + 120 g berries + 1½ scoops protein powder Protein 28g • Fat 10g • Carbs 25g

Instructions:

Blend milk, berries, and protein powder until smooth.

Before 4:00 PM

Tuna + quinoa + vegetables

Cal	Ingredients
1300 kcal	100 g tuna + 50 g quinoa (dry) + 150 g vegetables Protein 30g • Fat 8g • Carbs 45g
1500 kcal	120 g tuna + 60 g quinoa + 200 g vegetables Protein 36g • Fat 10g • Carbs 55g
1800 kcal	150 g tuna + 70 g quinoa + 200 g vegetables Protein 45g • Fat 12g • Carbs 65g
2000 kcal	180 g tuna + 90 g quinoa + 250 g vegetables Protein 55g • Fat 14g • Carbs 75g

Instructions:

Cook quinoa, sauté or steam vegetables, and serve with cooked tuna.

6:00–8:00 PM (4 hours before sleep)

Shrimp + buckwheat + vegetables

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

Instructions:

Boil buckwheat, cook shrimp in a pan, and serve with vegetables.