Day 8 — FULL BODY – GetFitClub

TIME: 45 min

LEVEL: PRO

EQUIPMENT: Dumbbells + fitness mat

RECOMMENDATIONS:
• Perform movements slowly and with control, focusing on the target muscle.
• Pause at the top, squeezing the muscle.
• Keep your torso upright, core engaged.
• Breathe steadily — exhale during effort, inhale when relaxing.

1 Glass of warm water

(20 minutes before breakfast)

Meal Plan — Daily Calories

Meal	1300 kcal	1500 kcal	1800 kcal	2000 kcal
Breakfast	300	350	400	450
Snack	100	120	150	200
Lunch	450	500	600	700
Dinner	450	530	650	650
Total	1300	1500	1800	2000

6:00–10:00 AM

Pancakes with berries

Cal	Ingredients
1300 kcal	30 g oats + 1 egg + 50 ml milk + 50 g berries + 5 g almonds Protein 15g • Fat 6g • Carbs 35g
1500 kcal	40 g oats + 1 egg + 70 ml milk + 70 g berries + 10 g almonds Protein 18g • Fat 7g • Carbs 45g
1800 kcal	50 g oats + 2 eggs + 100 ml milk + 100 g berries + 15 g almonds Protein 22g • Fat 9g • Carbs 55g
2000 kcal	60 g oats + 2 eggs + 120 ml milk + 120 g berries + 20 g almonds Protein 25g • Fat 11g • Carbs 65g

Instructions:

Blend oats, eggs, and milk. Cook pancakes. Add berries.

Farmer cheese with berries

Cal	Ingredients
1300 kcal	100 g farmer cheese + 30 g berries Protein 10g • Fat 5g • Carbs 8g
1500 kcal	120 g farmer cheese + 40 g berries Protein 12g • Fat 6g • Carbs 10g
1800 kcal	150 g farmer cheese + 50 g berries Protein 15g • Fat 7g • Carbs 12g
2000 kcal	200 g farmer cheese + 60 g berries Protein 20g • Fat 8g • Carbs 15g

Instructions:

Mix farmer cheese with berries.

Before 4:00 PM

Salmon + buckwheat + steamed vegetables

Cal	Ingredients
1300 kcal	100 g salmon + 50 g buckwheat + 150 g vegetables Protein 30g • Fat 12g • Carbs 45g
1500 kcal	120 g salmon + 60 g buckwheat + 200 g vegetables Protein 36g • Fat 14g • Carbs 55g
1800 kcal	150 g salmon + 70 g buckwheat + 200 g vegetables Protein 45g • Fat 18g • Carbs 65g
2000 kcal	180 g salmon + 90 g buckwheat + 250 g vegetables Protein 55g • Fat 20g • Carbs 80g

Instructions:

Cook salmon, buckwheat, and vegetables.

6:00–8:00 PM (4 hours before sleep)

Chicken breast + quinoa + vegetables

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

Instructions:

Cook chicken, quinoa, and vegetables.