FITBODY - Bodyweight Workout (season 1)

Day 10 (8.10.20)

Hello everyone!
Today you are offered two types of cardio to choose from.

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Option 1.

FAST RUN UP THE MOUNTAIN.

Find a mountain with a slope, ideally 10-15 degrees, 80-100 m long. Minimum 60 m.

It can be either an earthen or grassy slope, or asphalt.

Warm up according to the scheme:
5 warm-up runs of 80 m, the pace is very calm.
Gradually add speed from run to run.
Rest between races is a slow descent to the start, 1-2 min.
Recover your breath completely every time!
Complete 5 runs at the fastest speed you can.

Rest between runs until breathing is fully restored.


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Option 2.
Interval running.

4 minutes - quiet run;
30 sec - submaximal acceleration;
4 minutes - quiet run;
30 sec - submaximal acceleration;
4 minutes - quiet run;
30 sec - submaximal acceleration;
4 minutes - quiet run;
30 sec - submaximal acceleration;
4 minutes - quiet run;
30 sec - submaximal acceleration;
4 minutes - quiet run;
30 sec - submaximal acceleration;
5 min - calm run, hitch.

Thus, you will do 6 accelerations and end up with a calm run.

HOW TO COMPLICATE:
For those of you who have already started running, I suggest trying to shorten the rest periods (quiet running) to 3 minutes.
Try resting for just 2 minutes a couple of times.

Finally, do a Cool Down / Stretch.

Vegan Trio

FOOD

First meal. Options to choose from:

1. Omelette.
Ingredients for 1 serving.
Egg: 2 pcs.

Lettuce leaves.
Toast of 25 g of bread.
50 grams of mashed avocado.

In a portion:

Kcal 302
Proteins 18
Fats 18
Carbohydrates 17

2. Flaxseed porridge.
Ingredients for 1 serving:
Banana: 100 g.
Greek yogurt: 140 g.
Dark flax seeds: 20 g.
Banana: 100 g.
Kiwi: 1 pc. (80 g.)

Preparation:
On the eve, at night, mix natural Greek yogurt and dark flax seeds, refrigerate. The seeds will swell overnight. Add fruit before meals.

In a portion:

Kcal 333
Proteins 15
Fats 12
Carbohydrates 35

Second meal. Options to choose from:

1. Squid with salad.
Ingredients for 1 serving:
Squid: 100 g.
Tomato paste: 1 tablespoon
Garlic: 1 clove.
Parsley: 20 g.
Bulgarian yellow pepper: 100 g.
Cucumber: 100 g.
Lettuce: 50 g.
Sour cream 15%: 1 tbsp.

Preparation:
Peel the squid, cook for 2 minutes, cut into strips, put in a saucepan and simmer with tomato paste and a clove of garlic for 3 minutes. Sprinkle the finished dish with parsley.
Salad: cut and mix pepper, cucumber and lettuce, season with sour cream.

In a portion:

Kcal 249
Proteins 21
Fats 10
Carbohydrates 20

2. Tofu cutlets.
Ingredients for 1 serving:
Tofu: 150 g.
Garlic: 2 cloves.
Parsley: 10 g.
Cilantro: 10 g.
Black pepper: 2 g.
Egg white: 1 pc.
Whole grain flour: 20 g.
Cherry tomatoes: 200 g.
Cucumber: 150 g.
Purple onion: 20 g.
Lettuce: 50 g.
Vegetable oil: 1 tsp

Preparation:
Grate tofu, mix with chopped garlic, parsley, cilantro, black pepper, whipped protein.
Let the mixture sit for 1 hour and shape the cutlets. Dip in whole grain flour and fry in a greased pan or oven for 20 minutes.
Salad: mix cherry tomatoes, cucumber, purple onion, lettuce, season with vegetable oil.

 

In a portion:
Kcal 421
Proteins 29
Fats 11
Carbohydrates 46

Snack:

Dark chocolate: 20 g.
1 glass of kefir 2.4%: 200 g.
Kcal 207
Proteins 7
Fats 11
Carbohydrates 20

Third meal. Options to choose from:

1. Cottage cheese with strawberries and coconut milk.
Ingredients for 1 serving:
Curd 5%: 150 g.
Coconut milk (full fat): 30 g.
Strawberry: 150 g.
 
Preparation:
Mix curd 5% with coconut milk. Puree the strawberries in a blender and put on the curd.

In a portion:

Kcal 311
Proteins 28
Fats 15
Carbohydrates 16

2. Omelet with salad.
Ingredients for 1 serving:
Eggs: 2
White cabbage: 200 g.
Carrots: 50 g.
Dill: 20 g.
Olive oil: 2 tsp
Mineral water: 2 tablespoons
Champignons: 100 g.
Spinach: 50 g.

Preparation:
For an omelet, beat eggs, mineral water. Fry mushrooms and spinach in olive oil. Mix everything and bake until tender, covered over low heat. For the salad, chop cabbage, carrots, add dill and olive oil.

 

In a portion:
Kcal 380
Proteins g. 23
Fat g. 23
Carbohydrates g. 25

Total during the day:

Standard option:

Calories 1069

Proteins 74

Fats 54

Carbohydrates 73

Vegetarian option:

Calories 1341

Proteins 74

Fats 57

Carbohydrates 126