@movvver
Option 1: For those who want to lose weight and lead an active lifestyle
* 6:00 AM: Wake up, drink a glass of water with lemon.
* 6:30-7:30 AM: Cardio workout (running, jumping, swimming).
* 8:00 AM: Breakfast: oatmeal with fruits and nuts.
* 9:00 AM-5:00 PM: Workday with a lunch break (soup, salad, piece of chicken or fish).
* 5:30-6:30 PM: Strength training.
* 7:00 PM: Dinner: steamed vegetables and lean meat or fish.
* 9:00 PM: Relaxation (reading, warm bath).
* 10:00 PM: Sleep.
Option 2: For those who want to gain muscle mass
* 7:00 AM: Wake up, breakfast: omelet with vegetables and whole grain bread.
* 8:00-10:00 AM: Strength training.
* 10:30 AM: Snack: protein shake.
* 12:00 PM: Lunch: chicken with rice and vegetables.
* 3:00 PM: Snack: fruits and nuts.
* 5:00-7:00 PM: Workday.
* 7:00 PM: Dinner: fish with potatoes and vegetables.
* 9:00 PM: Relaxation.
* 10:00 PM: Sleep.
0 reply
0 recast
0 reaction