Weekly Schedule
4 training days · Mon / Tue / Thu / Fri · 3 rest days
Mon
Push
Chest · Shoulders · Tri
Tue
Pull
Back · Biceps · Rear Delt
Wed
Rest
Recover
Thu
Legs
Quads · Hams · Glutes
Fri
Push
Hypertrophy Focus
Sat
Rest
Active rest
Sun
Rest
Full rest
Split logic: Push twice (Mon = strength, Fri = hypertrophy), Pull once (Tue), Legs once (Thu). Every 2 weeks rotate the double slot — Push×2 → Pull×2 → Legs×2 — so all groups get equal frequency.
Session length
60–75 min per session. 10 min warm-up, 50–60 min work. Beyond 75 min, cortisol rises and quality drops.
Progressive overload
Add 2.5kg when you hit the top of the rep range on all sets. That's the only rule that matters.
Wed rest
Light walk is fine, nothing more. You grow on rest days, not in the gym.
Sleep
7–9h non-negotiable. GH peaks during deep sleep — no sleep, no adaptation.
Weekly Schedule
4 training days · hourglass focus · fat loss + muscle retention
Mon
Glutes
Posterior chain + cardio
Tue
Upper
Shoulders · Back · Arms
Wed
Rest
Walk if wanted
Thu
Legs
Quads + glutes finisher
Fri
Cardio
HIIT or low intensity
Sat
Upper
Chest · Shoulders · Core
Sun
Rest
Full rest
Hourglass logic: Glutes + legs twice (Mon & Thu) to build hip width and posterior chain. Shoulders twice (Tue & Sat) to create the V-taper illusion. Waist addressed through core work and caloric deficit — not spot reduction. Friday cardio accelerates the deficit without eating muscle.
The hourglass formula
Build shoulders + glutes. Shrink waist through deficit. You cannot spot-reduce — but you can spot-build. That's the strategy.
Cardio choice
Friday: 20 min HIIT (30s on / 90s off ×8) OR 40 min brisk walk at 60–65% max HR. Both work — pick what fits the day.
Deficit pace
Target −0.5kg/week. Faster = muscle loss. Check weight every Monday, fasted. If losing faster than 0.75kg/week, eat 150 kcal more.
Train together
Mon, Tue, Thu you share the gym. Her glute/leg days pair well with his push/pull days. Same time slot, different programs.
Workouts
Push A · Push B · Pull · Legs — 4 sessions/week
Push A
Monday — Strength
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Barbell Bench Press Control 2s descent · elbows ~45° | 4 | 4–6 | 3 min |
Overhead Press (BB) No lumbar overarch · brace core | 4 | 5–7 | 3 min |
Incline DB Press 30–45° · stretch at bottom | 3 | 8–10 | 2 min |
Cable Lateral Raise Single arm · slow eccentric 3s | 3 | 12–15 | 90s |
Tricep Pushdown (rope) Spread rope at bottom · full extension | 3 | 12–15 | 90s |
Overhead Tricep Extension Cable or DB · elbows in · full stretch | 2 | 10–12 | 90s |
Push B
Friday — Hypertrophy
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
DB Flat Press Full stretch at bottom · 3s descent | 4 | 8–10 | 2 min |
Incline DB Press 20–30° · elbows 45° | 3 | 10–12 | 2 min |
Cable Fly (low-to-high) Upper chest · squeeze at peak | 3 | 12–15 | 90s |
Arnold Press Full ROM · control the rotation | 3 | 10–12 | 90s |
DB Lateral Raise No swing · slow eccentric | 4 | 15–20 | 60s |
Dips (weighted if able) Slight forward lean for chest | 3 | 8–12 | 2 min |
Pull
Tuesday — Strength + Hypertrophy
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Weighted Pull-up Dead hang · chin above bar | 4 | 4–6 | 3 min |
Barbell Row (Pendlay) Horizontal torso · bar to lower chest | 4 | 5–7 | 3 min |
Lat Pulldown (wide grip) Lean back slightly · pull to upper chest | 3 | 8–10 | 2 min |
Cable Row (close grip) Squeeze scapulae at peak | 3 | 10–12 | 90s |
Face Pull (rope) External rotation · eye level | 3 | 15–20 | 90s |
Barbell Curl No swing · full supination | 3 | 8–10 | 90s |
Hammer Curl Alternate arms · brachialis focus | 2 | 10–12 | 60s |
Legs
Thursday — Quad + Posterior Chain
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Back Squat Below parallel · brace hard | 4 | 4–6 | 3–4 min |
Romanian Deadlift Hip hinge · feel hamstring stretch | 3 | 6–8 | 3 min |
Leg Press High foot · full ROM | 3 | 10–12 | 2 min |
Bulgarian Split Squat Rear foot elevated · front leg works | 3 | 8–10/leg | 2 min |
Leg Curl (lying) Toes pointed · slow eccentric | 3 | 10–12 | 90s |
Standing Calf Raise Full stretch · 2s hold at top | 4 | 15–20 | 60s |
Workouts
Glutes A · Upper A · Legs · Cardio · Upper B — hourglass split
Glutes A
Monday — Posterior Chain
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Hip Thrust (Barbell) Drive hips up · glute squeeze at top · 2s hold | 4 | 10–12 | 2 min |
Romanian Deadlift Hip hinge · hamstring stretch · no rounding | 4 | 8–10 | 2 min |
Cable Kickback Glute isolation · squeeze peak · don't swing | 3 | 15/leg | 60s |
Sumo Squat (DB) Wide stance · toes out · sit into hips | 3 | 12–15 | 90s |
Abduction Machine Glute med focus · slow controlled reps | 3 | 15–20 | 60s |
Plank / Dead Bug Core stability · 3×30s plank or 3×10 dead bug | 3 | 30s | 45s |
Incline Walk (treadmill) 15% incline · 5 km/h · 15 min | 1 | 15 min | — |
Upper A
Tuesday — Shoulder + Back Focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Seated DB Shoulder Press Full ROM · don't flare elbows too wide | 4 | 10–12 | 2 min |
Lat Pulldown (wide grip) Creates back width · pull to upper chest | 4 | 10–12 | 90s |
DB Lateral Raise Side delt width · slow eccentric · no swing | 4 | 12–15 | 60s |
Cable Row (close grip) Squeeze at peak · elbows back | 3 | 12–15 | 90s |
Face Pull (rope) Rear delt + posture · high rep | 3 | 15–20 | 60s |
DB Bicep Curl Alternating · full supination | 3 | 12–15 | 60s |
Tricep Pushdown Rope · spread at bottom · arm definition | 3 | 12–15 | 60s |
Legs
Thursday — Quad + Glute Finisher
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Back Squat or Goblet Squat Choose based on comfort · below parallel | 4 | 8–12 | 2 min |
Leg Press (high foot) High foot placement = more glute | 3 | 12–15 | 90s |
Walking Lunges DB · knee tracks over toe | 3 | 12/leg | 90s |
Leg Extension Quad isolation · pause at top | 3 | 15–20 | 60s |
Hip Thrust (bodyweight or light) Glute finisher · high rep burnout | 3 | 20–25 | 60s |
Standing Calf Raise Full stretch · slow reps | 3 | 15–20 | 60s |
Upper B
Saturday — Chest + Shoulders + Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Incline DB Press Upper chest tone · controlled movement | 4 | 10–12 | 90s |
Cable Fly (mid) Chest definition · squeeze peak | 3 | 12–15 | 60s |
Arnold Press Full shoulder development | 3 | 12–15 | 90s |
Lateral Raise (cable) Side delt · constant tension | 3 | 15–20 | 60s |
Reverse Crunch Lower abs · controlled | 3 | 15–20 | 45s |
Pallof Press Core anti-rotation · waist stability | 3 | 12/side | 45s |
Dead Bug Deep core · lower back protection | 3 | 10 | 45s |
Nutrition
Clean bulk · ~300 kcal surplus · 4 meals/day
2750
Calories / day
~300 kcal surplus
185g
Protein
2.5g / kg body weight
330g
Carbs
Training fuel + recovery
80g
Fats
Hormones + joints
07:30 · Meal 1
Protein Oats
- Rolled oats80g
- Whole eggs3
- Egg whites3
- Banana1 medium
- Almond butter20g
P 45gC 90gF 22g
13:00 · Meal 2
Rice Bowl
- Basmati rice (cooked)250g
- Chicken breast200g
- Olive oil1.5 tbsp
- Mixed vegetables150g
- Lemon + herbs—
P 58gC 90gF 18g
17:00 · Meal 3
Recovery Plate
- Sweet potato (baked)300g
- Salmon or tuna200g
- Spinach / salad100g
- Olive oil1 tbsp
P 48gC 80gF 18g
21:30 · Meal 4
Slow Protein
- Cottage cheese250g
- Walnuts or almonds40g
- Casein powder (opt.)25g
- Berries80g
P 44gC 20gF 28g
Hydration
3–4L/day. Add 500ml per hour training. 2% dehydration = ~10% performance drop.
Rest day carbs
Cut carbs ~20% on rest days (−66g). Keep protein identical. Everything else stays the same.
Weight target
+0.5–1 kg/month. Weigh Monday fasted. Gaining faster? Cut 200 kcal and reassess in 2 weeks.
Supplements
Creatine 5g/day · Vitamin D3 2000 IU · Omega-3 2–3g EPA+DHA · Magnesium glycinate 300mg night.
Nutrition
Moderate deficit · muscle retention · same ingredients · smaller portions
1650
Calories / day
~400 kcal deficit
150g
Protein
2.0g / kg body weight
150g
Carbs
Timed around training
55g
Fats
Hormones + satiety
07:30 · Meal 1
Light Protein Start
- Rolled oats40g
- Whole eggs2
- Egg whites2
- Banana½
- Almond butter10g
P 32gC 38gF 12gshared ↓
13:00 · Meal 2
Smaller Rice Bowl
- Basmati rice (cooked)120g
- Chicken breast150g
- Olive oil1 tsp
- Mixed vegetables200g
- Lemon + herbs—
P 42gC 42gF 8gshared ↓
17:00 · Meal 3
Pre-Workout Plate
- Sweet potato (baked)150g
- Salmon or tuna150g
- Spinach / salad150g
- Olive oil1 tsp
P 38gC 38gF 10gshared ↓
21:00 · Meal 4
Light Night Protein
- Cottage cheese150g
- Almonds15g
- Berries100g
- Greek yogurt 0%100g
P 30gC 22gF 10gshared ↓
Couple cooking
Cook the same meals — just weigh portions separately. Her rice is 120g, his is 250g. Same pan, same flavors, different plates.
Training day vs rest
On training days, eat normally. On rest days, keep protein identical but drop carbs to 100g. Fat and calories follow.
Rate of loss
−0.5kg/week target. Check Monday fasted. Losing faster than 0.75kg/week? Add 150 kcal — likely muscle is going with it.
Supplements
Creatine 3–5g/day · Iron (check levels) · Vitamin D3 2000 IU · Omega-3 2g EPA+DHA · Magnesium 300mg night.
Progression
12-week phased approach · log every session
Phase 1 · Weeks 1–4
Foundation
- Master technique on compounds
- Add 2.5kg at top of rep range
- Log every set and rep
- Find true working weights
- Zero missed sessions
Phase 2 · Weeks 5–8
Loading
- Add 1 set per major lift
- Introduce double progression
- Drop sets on isolation work
- Reassess calories
- Progress photos every 2 weeks
Phase 3 · Weeks 9–12
Intensification
- Paused reps + tempo work
- Test maxes on key lifts (w11)
- Deload week 12 — 50% volume
- Review: strength, body, weight
- Plan next 12-week block
Strength Targets
Realistic 12-week targets · natural lifter
| Lift | Estimate now | Week 12 target | Notes |
|---|---|---|---|
| Back Squat | ~80–90kg | 105–115kg | King of all gains |
| Bench Press | ~70–80kg | 90–100kg | 1× bodyweight milestone |
| Overhead Press | ~50–55kg | 62–70kg | Slowest gainer — patient |
| Barbell Row | ~65–75kg | 85–95kg | Match or exceed bench |
| Romanian DL | ~90–100kg | 115–125kg | Feel it — don't just lift |
| Weighted Pull-up | BW or +5kg | +15–20kg | Best lat builder period |
Progression
12-week body recomposition · strength + fat loss milestones
Phase 1 · Weeks 1–4
Foundation
- Learn hip hinge + squat pattern
- Build mind-muscle connection
- Nail nutrition consistency
- Track weight weekly fasted
- Progress photos week 1 baseline
Phase 2 · Weeks 5–8
Loading
- Add weight when top rep is easy
- Increase hip thrust load weekly
- Add Friday HIIT intensity
- Measure waist + hips biweekly
- Reassess deficit — check scale
Phase 3 · Weeks 9–12
Shape
- Supersets for time efficiency
- Glute + shoulder emphasis increase
- Deload week 12 — 50% volume
- Compare photos week 1 vs 12
- Plan maintenance or next cut
Body Targets
12-week realistic outcomes · natural · moderate deficit
| Metric | Now | Week 12 target | Notes |
|---|---|---|---|
| Body weight | 75kg | 69–71kg | −4 to −6kg over 12 weeks |
| Hip Thrust | BW or bar | 60–80kg × 10 | Key strength indicator |
| RDL | ~30–40kg | 55–65kg × 8 | Hamstring + glute builder |
| Lat Pulldown | ~30–40kg | 50–60kg × 10 | Back width = hourglass |
| Shoulder Press | ~8–12kg DB | 15–18kg DB × 10 | Shoulder width = silhouette |
| Waist measurement | — | −4 to −7cm | Measure navel, same time |
Meal Ideas
4 slots · 8 variants each · rotate for variety
Meal 1 · 07:30
Breakfast
High protein · high carb · sets the day
Protein Oats
- Rolled oats80g
- Whole eggs3
- Egg whites3
- Banana1
- Almond butter20g
P 45gC 90gF 22g
Egg & Rice Bowl
- White rice (cooked)200g
- Scrambled eggs4
- Turkey slices80g
- Avocado½
- Soy sauce + sesame—
P 50gC 85gF 24g
Greek Yogurt Parfait
- Greek yogurt 0%300g
- Granola60g
- Mixed berries100g
- Whey protein30g
- Honey1 tsp
P 55gC 80gF 8g
Smoked Salmon Bagel
- Whole grain bagel1 large
- Smoked salmon120g
- Cream cheese light40g
- Scrambled eggs2
- Capers + cucumber—
P 48gC 65gF 22g
Protein Pancakes
- Oat flour80g
- Eggs3
- Banana (mashed)1
- Whey protein30g
- Maple syrup (light)1 tbsp
P 52gC 88gF 16g
Turkish Eggs
- Poached eggs4
- Greek yogurt200g
- Whole grain bread2 slices
- Butter + paprika10g
- Fresh dill—
P 42gC 60gF 26g
Cottage Cheese Toast
- Sourdough bread2 slices
- Cottage cheese200g
- Hard boiled eggs2
- Tomatoes + cucumber100g
- Za'atar—
P 44gC 70gF 14g
Overnight Oats
- Rolled oats80g
- Milk250ml
- Casein or whey30g
- Peanut butter25g
- Dark choc chips15g
P 50gC 85gF 20g
Meal 2 · 13:00
Lunch
Biggest carb meal · fuel for training
Chicken Rice Bowl
- Basmati rice (cooked)250g
- Chicken breast200g
- Roasted vegetables150g
- Olive oil1.5 tbsp
- Lemon + herbs—
P 58gC 90gF 18g
Beef & Pasta
- Penne pasta (cooked)220g
- Lean ground beef 5%180g
- Tomato sauce150g
- Parmesan20g
- Fresh basil—
P 54gC 85gF 20g
Tuna Wrap
- Whole wheat wraps2
- Tuna in water200g
- Greek yogurt (as mayo)60g
- Lettuce + tomato—
- Corn + red onion50g
P 55gC 75gF 10g
Moroccan Lentil Bowl
- Green lentils (cooked)250g
- Chicken thigh180g
- Tomatoes + onion150g
- Olive oil1 tbsp
- Cumin, coriander—
P 56gC 70gF 16g
Salmon Sushi Bowl
- Sushi rice (cooked)220g
- Salmon fillet180g
- Edamame80g
- Avocado½
- Soy + sesame oil—
P 52gC 82gF 22g
Turkey Couscous
- Couscous (cooked)220g
- Ground turkey200g
- Chickpeas80g
- Harissa + olive oil1 tbsp
- Fresh mint + lemon—
P 60gC 88gF 14g
Steak & Potatoes
- Lean beef steak200g
- Baby potatoes280g
- Green beans150g
- Olive oil1 tbsp
- Garlic + rosemary—
P 56gC 78gF 18g
Shawarma Bowl
- Basmati rice (cooked)220g
- Chicken thigh (grilled)200g
- Hummus60g
- Tomato + parsley100g
- Shawarma spices + lemon—
P 55gC 85gF 20g
Meal 3 · 17:00
Pre / Post Workout
Carbs + protein · timed around training
Sweet Potato & Salmon
- Sweet potato (baked)300g
- Salmon fillet200g
- Spinach100g
- Olive oil1 tbsp
P 48gC 80gF 18g
Rice & Eggs Skillet
- White rice (cooked)200g
- Whole eggs4
- Broccoli150g
- Soy sauce1 tbsp
P 44gC 72gF 22g
Tuna Pasta Salad
- Fusilli pasta (cooked)200g
- Tuna in water160g
- Cherry tomatoes100g
- Olive oil + lemon1 tbsp
P 46gC 75gF 14g
Chicken & Quinoa
- Quinoa (cooked)220g
- Chicken breast180g
- Roasted peppers100g
- Feta cheese30g
P 52gC 70gF 18g
Ground Beef Stir Fry
- Jasmine rice (cooked)220g
- Ground beef 5%180g
- Mixed stir fry veg200g
- Oyster + soy sauce2 tbsp
P 50gC 80gF 16g
Baked Cod & Potatoes
- Cod fillet250g
- Baby potatoes280g
- Asparagus150g
- Olive oil1 tbsp
P 50gC 72gF 14g
Turkey & Sweet Potato
- Ground turkey200g
- Sweet potato (mashed)280g
- Kale or spinach100g
- Olive oil1 tbsp
P 52gC 74gF 16g
Shrimp Fried Rice
- White rice (cooked)220g
- Shrimp200g
- Eggs2
- Mixed vegetables150g
P 50gC 78gF 14g
Meal 4 · 21:30
Before Bed
Slow protein · moderate fat · low carb
Cottage Cheese & Nuts
- Cottage cheese250g
- Walnuts40g
- Casein (opt.)25g
- Mixed berries80g
P 44gC 20gF 28g
Egg Omelette
- Whole eggs4
- Egg whites2
- Cheddar cheese30g
- Spinach + mushrooms100g
P 42gC 6gF 28g
Greek Yogurt Bowl
- Greek yogurt 0%300g
- Casein protein25g
- Almonds30g
- Blueberries80g
P 50gC 28gF 14g
Tuna & Avocado
- Tuna in water200g
- Avocado1
- Cucumber + tomato100g
- Whole grain crackers30g
P 48gC 22gF 26g
Ricotta & Berries
- Ricotta250g
- Whey protein25g
- Pistachios30g
- Strawberries100g
P 42gC 26gF 22g
Salmon & Avocado Salad
- Smoked salmon150g
- Avocado1
- Boiled eggs2
- Mixed greens80g
P 46gC 8gF 32g
PB Casein Shake
- Casein protein40g
- Peanut butter30g
- Milk300ml
- Banana (small)½
P 52gC 30gF 18g
Sardines on Toast
- Sardines in olive oil2 cans
- Whole grain bread2 slices
- Avocado½
- Cherry tomatoes80g
P 44gC 32gF 28g
Meal Ideas
Same ingredients · smaller portions · deficit-adapted
Meal 1 · 07:30
Breakfast
Moderate protein · moderate carb · same core ingredients
Light Oats Bowl
- Rolled oats40g
- Eggs2
- Egg whites2
- Banana½
- Almond butter10g
P 32gC 38gF 12g
Yogurt Parfait
- Greek yogurt 0%200g
- Mixed berries100g
- Granola25g
- Whey protein20g
- Honey½ tsp
P 36gC 40gF 5g
2-Egg Omelette & Toast
- Whole eggs2
- Egg whites2
- Spinach + mushrooms100g
- Whole grain bread1 slice
- Feta cheese20g
P 30gC 22gF 14g
Cottage Cheese & Fruit
- Cottage cheese150g
- Strawberries100g
- Rice cakes2
- Almond butter10g
- Cinnamon—
P 28gC 30gF 10g
Overnight Oats (small)
- Rolled oats40g
- Milk150ml
- Whey protein20g
- Peanut butter10g
- Berries80g
P 30gC 40gF 8g
Smoked Salmon Toast
- Whole grain bread1 slice
- Smoked salmon80g
- Cream cheese light20g
- Cucumber + capers—
- Egg whites (boiled)3
P 32gC 20gF 12g
Protein Pancakes (small)
- Oat flour40g
- Eggs2
- Banana½
- Whey protein20g
- Greek yogurt (topping)80g
P 34gC 42gF 10g
Turkish Eggs (lighter)
- Poached eggs2
- Greek yogurt150g
- Whole grain bread1 slice
- Za'atar + olive oil1 tsp
P 28gC 25gF 14g
Meal 2 · 13:00
Lunch
Protein-forward · moderate carb · volume from vegetables
Small Chicken Bowl
- Basmati rice (cooked)120g
- Chicken breast150g
- Roasted vegetables200g
- Olive oil1 tsp
- Lemon + herbs—
P 42gC 42gF 8g
Tuna Salad Wrap
- Whole wheat wrap1
- Tuna in water150g
- Greek yogurt40g
- Lettuce + tomato—
- Cucumber + corn50g
P 38gC 38gF 6g
Lentil Soup Bowl
- Green lentils (cooked)180g
- Chicken breast120g
- Tomatoes + onion150g
- Olive oil1 tsp
- Cumin + coriander—
P 40gC 38gF 7g
Salmon Salad Bowl
- Mixed greens150g
- Salmon fillet150g
- Quinoa (cooked)100g
- Avocado¼
- Lemon vinaigrette1 tsp
P 40gC 30gF 16g
Turkey Couscous (small)
- Couscous (cooked)120g
- Ground turkey140g
- Chickpeas50g
- Harissa + lemon—
- Fresh mint—
P 42gC 44gF 8g
Egg White Stir Fry
- Rice (cooked)100g
- Egg whites6
- Mixed stir fry veg200g
- Soy sauce1 tbsp
- Sesame oil½ tsp
P 36gC 36gF 5g
Shawarma Bowl (light)
- Rice (cooked)100g
- Chicken thigh150g
- Hummus30g
- Tomato + parsley100g
- Spices + lemon—
P 38gC 38gF 12g
Shrimp & Veggie Bowl
- Shrimp180g
- Cauliflower rice200g
- Broccoli + peppers150g
- Olive oil1 tsp
- Garlic + paprika—
P 38gC 18gF 7g
Meal 3 · 17:00
Pre / Post Workout
Moderate carb · protein focus · shared ingredients reduced
Salmon & Sweet Potato
- Sweet potato (baked)150g
- Salmon fillet150g
- Spinach150g
- Olive oil1 tsp
P 38gC 38gF 10g
Chicken & Veg Plate
- Chicken breast160g
- Broccoli + green beans200g
- Baby potatoes120g
- Olive oil1 tsp
P 42gC 30gF 8g
Tuna Pasta (small)
- Fusilli pasta (cooked)100g
- Tuna in water130g
- Cherry tomatoes100g
- Olive oil + lemon1 tsp
P 38gC 36gF 8g
Turkey Meatballs & Veg
- Ground turkey160g
- Zucchini noodles200g
- Tomato sauce100g
- Parmesan10g
P 40gC 20gF 12g
Cod & Asparagus
- Cod fillet180g
- Asparagus150g
- Baby potatoes120g
- Olive oil1 tsp
P 36gC 28gF 7g
Egg White Omelette
- Egg whites6
- Whole egg1
- Feta + spinach100g
- Tomatoes80g
- Whole grain toast1 slice
P 34gC 22gF 10g
Shrimp Stir Fry
- Shrimp180g
- Rice (cooked)100g
- Mixed vegetables150g
- Soy + sesame oil—
P 36gC 32gF 7g
Quinoa Veggie Bowl
- Quinoa (cooked)120g
- Chicken breast130g
- Roasted peppers100g
- Olive oil1 tsp
P 36gC 32gF 8g
Meal 4 · 21:00
Night Protein
High protein · low carb · satiety-focused
Light Cottage Cheese
- Cottage cheese150g
- Greek yogurt 0%100g
- Almonds15g
- Berries100g
P 30gC 22gF 10g
2-Egg Omelette
- Whole eggs2
- Egg whites3
- Spinach + mushrooms100g
- Feta20g
P 28gC 5gF 14g
Tuna & Avocado Plate
- Tuna in water150g
- Avocado½
- Cucumber + cherry tomato100g
- Lemon + herbs—
P 34gC 8gF 14g
Greek Yogurt + Almonds
- Greek yogurt 0%250g
- Casein (opt.)15g
- Almonds20g
- Blueberries80g
P 32gC 22gF 10g
Smoked Salmon Plate
- Smoked salmon100g
- Boiled eggs2
- Mixed greens80g
- Avocado¼
- Lemon + capers—
P 30gC 4gF 18g
Ricotta Bowl
- Ricotta150g
- Whey protein20g
- Walnuts15g
- Strawberries100g
P 28gC 16gF 14g
Casein Shake (light)
- Casein protein30g
- Almond butter15g
- Almond milk250ml
- Cinnamon—
P 28gC 10gF 10g
Sardines & Crackers
- Sardines in oil (drained)1 can
- Whole grain crackers20g
- Cucumber slices100g
- Lemon + chili—
P 26gC 14gF 14g