Uploaded byRozalia Kieliszkiewicz
Whole body transformation
The document outlines a comprehensive weekly fitness and nutrition plan that includes daily exercise routines and meal preparations. Each day features specific workouts targeting different muscle groups along with detailed recipes for breakfast, snacks, lunch, and dinner, focusing on whole foods and nutritional balance. The plan encourages a variety of ingredients and preparation methods to promote overall body transformation and health.
Whole body transformation
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- 2. MONDAY BREAKFAST - FATPUDDING • AVOCADO • RAW HONEY • VANILLA EXTRACT • FRESH LEMON GRASS • COCONUT WATER • 2 BANANAS • CINNAMON BLEND UNTIL SMOOTH
- 3. MONDAY TRICEPS – PUSHDOWN(4 SETS X 10 REPS) SNACK – GUACARRIBA • 2 AVOCADOS • LEMON JUICE • HIMALAYAN/KELP SALT • ONION • GARLIC • BLEND THE FIRST 3 INGREDIENTS AND MINCE THE GARLIC AND ONIONS IN THE DIP. EAT WITH CHOICE OF RAW VEGETABLES.
- 4. MONDAY SHOULDERS – UPRIGHT ROW(4 SETS – 10 REPS) LUNCH – 5 GRAIN TABOULEH • HEMP • CHIA • BROWN RICE NOODLES • BUCKWHEAT • QUINOA • PARSLEY • KALE • RED ONION • TOMATO • COCONUT OIL • LEMON JUICE • HIMALAYAN SALT, BLACK PEPPER • MINT • RINSE AND BOIL ALL 5 GRAINS. CHOP THE KALE AND COOK WITH THE GRAINS IN COCONUT OIL. CHOPP THE REST OF THE VEGETABLES, TOSS IN THE PAN WITH THE KALE. TURN OFF THE HEAT, AND TOSS ALL INGREDIENTS WITH LEMON JUICE, SALT, AND PEPPER. ENJOY
- 5. MONDAY QUADS – LEGEXTENSION (3 SETS X 10 REPS) SNACK – ZUCCHINI CHIPS • ZUCCHINI • AVOCADO OIL • HIMALAYAN/KELP SALT • THYME • OREGANO • LEMON GRASS • BASIL • PEEL ZUCCHINI, CUT INTO THIN STRIPS. PLACE ON BAKING TRAY TOSSED IN OIL. BAKE FOR 30 MINUTES AT 300F
- 6. MONDAY BACK – LATERALPULL DOWN (4 SETS X 10 REPS) • GARLIC • AVOCADO OIL • ONION • RED SKIN POTATO • BOK CHOY • BELL PEPPERS • TOMATO • BASIL • EGGS • HIMALAYAN SALT, BLACK PEPPER • CHOP, SAUTEE FIRST 7 INGREDIENTS TOGETHER. ADD BASIL, EGGS. SEASON TO TASTE WITH SALT AND PEPPER. DINNER – POLISH POTATO AND EGGS
- 7. MONDAY BICEPS – DUMBBELLINCLINE CURL (4 SETS X 10 REPS) SNACK – CHOCOLATE SMOOTHIE • BANANA • BLUEBERRIES • FRESH HEMP MILK • WHEAT GRASS • COCOA POWDER • RAW HONEY COMBINE ALL INGREDIENTS, BLEND UNTIL SMOOTH.
- 8. MONDAY HAMSTRINGS – LYINGLEG CURL (3 SETS X 10 REPS) • AVOCADO OIL • GARLIC • ONION • BELL PEPPER • MUSHROOMS • TOMATO • EGGS • HIMALAYAN SALT, BLACK PEPPER BREAKFAST – VEGETABLE OMELETTE
- 9. MONDAY ABS- REVERSE CRUNCH (4SETS X 15 REPS) SNACK - RED BUTTON SMOOTHIE • BANANA • GROUND FLAX SEEDS • CHIA SEEDS • CAYENNE PEPPER • POMEGRANATE SEEDS • COCONUT OIL • DATE • BLEND UNTIL SMOOTH
- 10. MONDAY CALVES – STANDINGCALF RAISE (4 SETS – 10 REPS) • GREEN CABBAGE • COCONUT OIL • GARLIC • ONION • RED CABBAGE • RAISINS • AVOCADO • MAPLE SYRUP • HIMALAYAN SALT, PINCH • LEMON JUICE • SAUTEE FIRST 4 INGREDIENTS UNTIL CABBAGE IS SOFT. ADD THE REST OF THE INGREDIENTS WITH HEAT TURNED OFF. TOP WITH AVOCADO. ENJOY LUNCH – LIVER SWEEP WARM CABBAGE
- 11. WEDNESDAY LEGS – SQUAT (4SETS X 8 REPS) SNACK - ENZYMATIC SMOOTHIE • PINEAPPLE • PAPAYA • BANANA • HEMP SEEDS • FLAX SEEDS • COCONUT OIL BLEND ALL INGREDIENTS UNTIL SMOOTH.
- 12. WEDNESDAY CHEST – DUMBBELLBENCH PRESS (4 SETS X 8 REPS) DINNER – FLAX FALAFEL • 3 TBSP OF GROUND FLAX SEEDS • ⅓ CUP OF WATER • 2 CUPS OF COOKED QUINOA • 3 TBSP OF NUTRITIONAL YEAST • 2 TSP OF MISO PASTE • 1 TSP TAHINI (SESAME SEED BUTTER) • 1 TBSP OF DICED ONION • 1 GARLIC CLOVE • ¼ CUP MINCE PARSLEY • 1 TSP OF OREGANO • 2 TBSP MELTED COCONUT OIL MIX TOGETHER THE GROUND FLAX AND WATER IN A SMALL BOWL AND LET REST FOR 10 MINUTES TO FORM A GEL. HEAT OVEN TO BROIL. COMBINE QUINOA, NUTRITIONAL YEAST, MISO PASTE, TAHINI, ONIONS, GARLIC, AND MIX WELL. ADD THE FLAX GEL, ALONG WITH THE PARSLEY AND OREGANO. ROLL A HEAPING TBSP OF THE MIX INTO A BALL AND FLATTEN INTO 2” CIRCLES. LINE A BAKING TRAY, AND BRUSH WITH 1 TBSP OF COCONUT OIL. PLACE FALAFEL AND BRUSH COCONUT OIL ON THE TOPS. BROIL FOR 16 MINUTES, FLIPPING HALFWAY THROUGH. ENJOY WITH DIPPING SAUCE OF CHOICE.
- 13. WEDNESDAY BACK – SEATEDCABLE ROW (4 SETS X 8 REPS) SNACK – NO BAKE CHOCOLATE COOKIES • ¼ CUP SHREDDED COCONUT • ½ CUP COCONUT FLOUR • 2 TBSP OF COCOA POWDER • 2 TBSP OF ORGANIC RAW CANE SUGAR • PINCH OF SEA SALT • 2 TBSP OF RAW ALMOND BUTTER • ½ TSP OF VANILLA EXTRACT • ¾ CUP OF MEDJOOL DATES, PITS REMOVED • 1 ¾ OZ DARK CHOCOLATE, CHOPPED IN SMALL CHUNKS PLACE COCONUT, COCONUT FLOUR, COCOA POWDER, CANE SUGAR, SALT IN A FOOD PROCESSOR. ADD THE ALMOND BUTTER AND VANILLA EXTRACT, THEN ADD THE PITTED DATES ONE AT A TIME. DOUGH SHOULD BE STICKY. TRANSFER TO A BOWL AND ADD DARK CHOCOLATE CHUNKS. MAKE 1 TBSP BALLS, AND FLATTEN TO MAKE A COOKIE. ADD WATER IT THE DOUGH IS TO DRY.
- 14. WEDNESDAY SHOULDERS – DUMBBELL OVERHEADPRESS (4 SETS – 8 REPS) • OATS • HEMP • COCOA • COCONUT OIL • MAPLE SYRUP • PUMPKIN SEEDS • BANANA • CRANBERRY SAUCE COOK OATS AND HEMP, ONCE SOFT ADD COCOA AND MAPLE SYRUP, STIR IN COCONUT OIL. ADD BANANA, SEEDS, GRANOLA (ROASTED OATS), AND CRANBERRY SAUCE. BREAKFAST – FALL OAT DELIGHT
- 15. WEDNESDAY BICEPS – BARBELLCURL (4 SETS X 8 REPS) SNACK – GINGER BARK • ½ CUP OF PECANS • 8 OZ OF DARK CHOCOLATE (MIN 70% DARK) • 2 TSP OF FRESH GRATED GINGER • HIMALAYAN/ SEA SALT PREHEAT OVEN TO 300F. SPREAD PECANS ON BAKING SHEET. COOK UNTIL THE NUTS ARE WARMED THROUGH, 6 MINUTES. LET COOL, CHOP. PLACE THE CHOCOLATE IN SAUCE PAN, COOK AT LOW TEMPERATURE, STIRRING UNTIL CHOCOLATE IS MELTED. STIR IN THE GINGER. POUR THE CHOCOLATE ONTO A NEW PREPARED BAKING SHEET AND SMOOTH IT OUT EVENLY. EVENLY SPRINKLE THE PECANS OVER THE CHOCOLATE, SPRINKLE WITH SALT. LET COOL FOR 2 HOURS, AND REFRIGERATE FOR 30 MINUTES. CUT INTO SQUARES.
- 16. WEDNESDAY TRICEPS – LYINGTRICEPS EXTENSION (4 SETS X 8 REPS) • KIDNEY BEANS • LENTILS • WHITE POTATO • GREEN CABBAGE • CARROTS • TOMATO • ORGANIC STOCK • OREGANO • BASIL • NUTRITIONAL YEAST • HIMALAYAN SALT, BLACK PEPPER, CUMIN LUNCH – BEAN SOUP
- 17. WEDNESDAY CALVES – SEATEDCALF (LEG PRESS MACHINE) RAISE (4 SETS X 15 REPS) SNACK – SEAWEED SALAD • 2 CUCUMBERS, SLICED CROSSWISE ¼ INCHES THICK • 1 TBSP OF KELP SALT • 1/3 CUP OF ARAME SEAWEED, SOAKED IN WATER UNTIL SOFT • 3 TBSP OF APPLE CIDER VINEGAR • 1 TBSP OF RAW HONEY • 2 TBSP OF RAW SESAME SEEDS WHISK TOGETHER VINEGAR, HONEY AND SESAME SEEDS. POUR OVER SEASONED CUCUMBERS WITH KELP SALT.
- 18. WEDNESDAY ABS – HANGINGLEG RAISE • BLACK BEANS • CHICK PEAS • RED PEPPER • ROMA TOMATOS • ORGANIC STOCK • BROWN RICE NOODLES • HIMALAYAN SALT • BLACK PEPPER COOK BEANS UNTILL SOFT. COOK PASTA UNTILL AL DENTE. MIX ALL INGREDIENTS TOGETHER AND ROAST IN THE OVEN FOR 5 MINUTES. DINNER – ROASTED TOMATO BEAN PASTA
- 19. FRIDAY BACK – BARBELLROW (4 SETS X 20 REPS) SNACK – TUNA STUFFED PEPPER • AVOCADO (MASHED) • 1 TSP DIJON MUSTARD • APPLE CIDER VINEGAR • WHITE ALBACORE TUNA • RED CABBAGE • CARROTS • BELL PEPPER IN A BOWL MIX MUSTARD AND AVOCADO UNTIL BLENDED. ADD VINEGAR AND STIR. ADD TUNA AND MASH IN WITH A FORK. STIR IN SLAW MADE FROM CHOPPED CABBAGE AND CARROTS. DIVIDE MIXTURE BETWEEN PEPPER HALVES
- 20. FRIDAY BICEPS – PREACHERCURL (4 SETS X 20 REPS) • SPINACH • AVOCADO • TANGERINES • STRAWBERRIES • BLUEBERRIES • BANANA BLEND IT ALL, DRINK, OR TOP WITH NUTS AND SEEDS, GRANOLA AND BANANA. BREAKFAST – SMOOTHIE OR SMOOTHIE BOWL?
- 21. FRIDAY LEGS – DUMBBELLLUNGE (4 SETS X 20 REPS) SNACK – HEATED DEVILED EGGS • EGGS • SWEET POTATO (COOKED) • GREEN ONION • HIMALAYAN SALT • BLACK PEPPER • CAYENNE PEPPER HARD BOIL EGGS IN HOT WATER. ONCE COOKED, RUN UNDER COLD WATER AND PEEL THE SHELL. CUT THE EGGS LENGTHWISE AND CAREFULLY REMOVE THE YOLKS. PLACE YOLK IN A BOWL WITH AVOCADO, GREEN ONION, SWEET POTATO, AND SEASONING. MASH UNTIL MIXED TOGETHER. SPOON THE MIXTURE INTO THE EGGS WHITE HALVES. ENJOY.
- 22. FRIDAY CALVES – LEGPRESS CALF RAISE (4 SETS X 20 REPS) 4 ½ CUPS OF BROWN RICE FLOUR 2 TBSP OF GHEE HIMALAYAN SALT 2 EGGS, 1 YOLK 2 TBSP OF AVOCADOOIL ¾ CUP COCONUTMILK 1 TBSP APPLE CIDER VINEGAR 2 CUPS OF SAUERKRAUT 2 CUPS OF MUSHROOMS MELT THE GHEE AND MIX WITH OIL, SALT, EGGS, MILK, AND VINEGAR. POUR INTO FLOUR AND KNEAD THE DOUGHUNTIL WELL COMBINED. FILL SMALL CIRCULAR DOUGHSWITH SAUERKRAUT AND MUSHROOMS. THROWIN BOILING WATER UNTIL PEROGIES RISE TO THE SURFACE. LUNCH – SAUERKRAUT PEROGIES
- 23. FRIDAY CHEST – CABLECROSSOVER (4 SETS X 20 REPS) • BROWN RICE NOODLES • ORGANIC CHICKEN BONE BROTH • ORGANIC CHICKEN • LEEK • CARROTS • GARLIC • ONION WHITE • HIMALAYAN SALT • BLACK PEPPER • GREEN ONION • COOK CHICKEN IN VEGETABLES AND SAUTEED GARLIC AND ONION. ADD 1 CUP OF WATER AND COOK ON MEDIUM HIGH HEAT, UNTIL CHICKEN IS COOKED THROUGH. ADD BROWN RICE NOODLES AND BOIL FOR 5 MINUTES., SIMMER UNTIL NOODLES ARE SOFT. GARNISH WITH GREEN ONIONS. SNACK – BROWN RICE CHICKEN SOUP
- 24. FRIDAY SHOULDERS – LATERAL RAISE(4 SETS X 20 REPS) • GARLIC • ONION • BELL PEPPERS • BRUSSEL SPROUTS • GRAPE TOMATOS • CHOPPED RAW CASHEWS • COCONUT OIL • NUTRITIONAL YEAST • 12 GRAIN RICE • HIMALAYAN SALT, BLACK PEPPER • SET OVEN TO 300 DEGREES. CHOP FIRST 4 ITEMS AND THROW ON A OVEN DISH WITH COCONUT OIL, AND BABY TOMATOS. PLACE IN THE OVEN AND ROAST FOR 10 –15 MINUTES. MEANWHILE, COOK RICE. REMOVE THE VEGETABLES FROM THE OVEN AND TOSS WITH THE COOKED RICE ALONG WITH NUTRITIONAL YEAST, HIMALAYAN SALT, BLACK PEPPER AND CHOPPED RAW CASHEWS. DINNER – MIXED GRAIN RICE STIR FRY
- 25. FRIDAY TRICEPS – OVERHEADTRICEP EXTENSION (4 SETS X 20 REPS) • SHREDDED BEETS • CHOPPED BELL PEPPERS • AVOCADO • CARROTS • ROASTED RED BELL PEPPER • CHICKPEAS • TAHINI • LEMON JUICE • HIMAILAYAN SALT, BLACK PEPPER • GRAPE LEAVES, COOKED BROWN RICE PLACE BEETS, PEPPERS, AVOCADO, TOSSED IN LEMON JUICE ON A PLATE. ADD CARROT STICKS. MEANWHILE BLEND COOKED CHICKPEAS, TAHINI, LEMON JUICE, HIMALAYAN SALT, BLACK PEPPER, ROASTED BELL PEPPER IN FOOD PROCESSOR ADD THE HUMMUS TO THE PLATE. WRAP COOKED RICE IN GRAPE LEAVES. ENJOY SNACK – MIXED VEGETABLE PLATE WITH ROASTED RED PEPPER HUMMUS
- 26. FRIDAY ABS – CRUNCH(4 SETS X 20 REPS) BREAKFAST – BUCK MY TWEET • BUCKWHEAT • COCONUT OIL • RAW HONEY • RASPBERRIES • BLUEBERRIES • RAW MACADANIA NUTS COOK BUCKWHEAT IN WATER AND COCONUT OIL UNTIL THICK IN CONSISTENCY. PLACE ON LOW HEAT AND STIR IN RASPBERRIES, BLUEBERRIES AND RAW HONEY. POUR IN A BOWL, TOPPED WITH RAW MACADANIA NUTS