Day 27 — Glutes – GetFitClub

TIME: 38 min

LEVEL: PRO

EQUIPMENT: Dumbbells + fitness mat

RECOMMENDATIONS:

1 Glass of warm water

(20 minutes before breakfast)

Meal Plan — Daily Calories

6:00–10:00 AM

Homemade bagel with cream cheese and salmon

Cal	Ingredients
1300	Farmer cheese 70 g + Egg 1 + Flour 30 g + Mozzarella 20 g + Cream cheese 15 g + Salmon 30 g Protein 33g • Fat 18.5g • Carbs 24g
1500	Farmer cheese 90 g + Egg 1 + Flour 40 g + Mozzarella 25 g + Cream cheese 20 g + Salmon 40 g Protein 40g • Fat 22g • Carbs 30g
1800	Farmer cheese 100 g + Eggs 2 + Flour 50 g + Mozzarella 30 g + Cream cheese 25 g + Salmon 50 g Protein 50g • Fat 28g • Carbs 35g
2000	Farmer cheese 120 g + Eggs 2 + Flour 60 g + Mozzarella 40 g + Cream cheese 30 g + Salmon 60 g Protein 60g • Fat 35g • Carbs 40g

Instructions:

Mix dough, form bagel, bake. Add cream cheese and salmon.

Yogurt with nuts and berries

Cal	Ingredients
1300	Yogurt 100 g + Almonds 10 g + Berries 30 g Protein 10g • Fat 5g • Carbs 8g
1500	Yogurt 120 g + Almonds 12 g + Berries 40 g Protein 12g • Fat 6g • Carbs 10g
1800	Yogurt 150 g + Almonds 15 g + Berries 50 g Protein 15g • Fat 7.5g • Carbs 12g
2000	Yogurt 200 g + Almonds 20 g + Berries 60 g Protein 20g • Fat 10g • Carbs 16g

Instructions:

Mix yogurt, nuts and berries, serve fresh.

Before 4:00 PM

Baked sweet potato + chicken/fish + vegetables

Cal	Ingredients
1300	Chicken/fish 100 g + Sweet potato 150 g + Vegetables 150 g Protein 28g • Fat 6g • Carbs 40g
1500	Chicken/fish 120 g + Sweet potato 180 g + Vegetables 180 g Protein 32g • Fat 7g • Carbs 45g
1800	Chicken/fish 150 g + Sweet potato 200 g + Vegetables 200 g Protein 38g • Fat 8g • Carbs 50g
2000	Chicken/fish 180 g + Sweet potato 250 g + Vegetables 250 g Protein 45g • Fat 10g • Carbs 60g

Instructions:

Bake sweet potato. Add chicken or fish + vegetables.

6:00–8:00 PM (4 hours before sleep)

White fish + vegetables

Cal	Ingredients
1300	White fish 100 g + Vegetables 150 g Protein 28g • Fat 6g • Carbs 20g
1500	White fish 120 g + Vegetables 180 g Protein 34g • Fat 7g • Carbs 24g
1800	White fish 150 g + Vegetables 200 g Protein 38g • Fat 8g • Carbs 28g
2000	White fish 180 g + Vegetables 250 g Protein 44g • Fat 10g • Carbs 35g

Instructions:

Steam vegetables and cook white fish.