Challenge BeautyHack (Part 4): How To Build Muscle In A Month?

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Challenge BeautyHack (Part 4): How To Build Muscle In A Month?
Challenge BeautyHack (Part 4): How To Build Muscle In A Month?
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BeautyHack editor Natalia Kapitsa and coach Yulia Pogotskaya (@julymaevskaya) are almost at the finish line. Detailed nutrition diary and home workout video a week before the end of the experiment.

avatar Natalia Kapitsa
avatar Natalia Kapitsa

Natalia Kapitsa

BeautyHack Editor

“This week has passed under the auspices of the gastronomic“bacchanalia”and lack of time to visit the hall. Writing a diploma and a trip to my parents made their own adjustments to the sports schedule. In addition, Julia, my coach, flew to Cyprus for a vacation, away from those who want to get cubes for the beach season. Whenever possible, I tried to follow the diet. It did not always work out - she allowed herself sweet and fatty. Are there people in the world who can just take and refuse mom's borscht? So I couldn't. This did not affect the weight in any way - the figure remained the same. This fully confirms the theory of my trainer: when you eat 70% of pure food, you can allow yourself 30% of "harmfulness". Before leaving, Yulia left my "homework" for me. It was difficult to force oneself to do it - there were always “serious” reasons not to do it.The fight against laziness did not always end in my favor - there were only two trainings. But I still have a weekend ahead - there is still time to “repent” for the cherry puffs”.

Nutrition

Monday

Breakfast: smoothies with coconut milk with cashews, strawberries, banana and cherries

Snack: sandwich with curd cheese, fresh tomatoes and basil

Lunch: soup with chicken, broccoli, asparagus beans and champignons with rye bread

Dinner: river trout + zucchini

Tuesday

Breakfast: buckwheat porridge + fresh vegetables + boiled egg

Snack: sugar-free strawberry sorbet with mint

Lunch: turkey fillet with mushrooms + brown rice + vegetable salad

Dinner: salad with curd cheese + egg and grilled chicken breast

Wednesday

Breakfast: oatmeal in wheat milk with berries and nuts

Snack: omelette with vegetables

Lunch: pasta with seafood

Dinner: squid stuffed with vegetables

Thursday

Breakfast: flaxseed porridge with banana

Snack: apple baked with nuts and honey

Lunch: chicken breast on a vegetable pillow + buckwheat

Dinner: fish cakes + stewed vegetables

Friday

Breakfast: omelet with vegetables and mushrooms

Snack: cottage cheese with strawberries

Lunch: bulgur with vegetables + grilled trout

Dinner: warm salad with zucchini, eggplant, tomatoes, chicken breast and quail eggs

Advice! Before you eat something sweet or unhealthy, drink a glass of water with lemon - this way you are more likely to limit yourself to a piece of cake, rather than three. If the sugar cravings become unbearable, I slightly increase the amount of carbohydrates in the diet - it helps.

Challenge BeautyHack: how to build muscle in a month? Part 3: BeautyHack Challenge: How to Build Muscle in a Month? Part 2: BeautyHack Challenge: How to Build Muscle in a Month? Part 1.

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