Challenge BeautyHack: How To Build Muscle In A Month? Part 3

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Video: Challenge BeautyHack: How To Build Muscle In A Month? Part 3

Отличия серверных жестких дисков от десктопных
Video: DAY 2 // SHOULDER SUPERSETS & BURPEES with Dumbbells | Build Muscle | Home Workout 2023, February
Challenge BeautyHack: How To Build Muscle In A Month? Part 3
Challenge BeautyHack: How To Build Muscle In A Month? Part 3
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Editor Natalia Kapitsa and personal trainer Julia Pogotskaya (@julymaevskaya) continue the experiment. A new set of exercises and a detailed nutrition plan for the next week. It won't be easy!

avatar Natalia Kapitsa
avatar Natalia Kapitsa

Natalia Kapitsa

BeautyHack Editor

“My body started to change. The abs and biceps are clearly visible, it looks more toned. From the great news: I managed to gain 500 g. Given the lack of weight, this fact is a great victory. Julia says that this is a great dynamic and the end result will be great. This week I had three trainings - Yulia flew away on vacation, so the next week I will train without a "overseer". I hope for my willpower and character."

Nutrition

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Monday Breakfast: omelet with vegetables + wheat milk and strawberry smoothies

Snack: cheesecakes + strawberries

Lunch: brown rice and chicken breast meatballs in tomato sauce

Dinner: salad of tomato, cucumber and greens with tuna

Tuesday

Breakfast: millet porridge with banana in coconut milk

Snack: sandwich with whole grain bread with salmon and avocado

Lunch: spelled pasta with shrimp and zucchini

Dinner: baked vegetables with cheese

Wednesday

Breakfast: oatmeal with cheese and herbs

Snack: boiled egg + green apple

Lunch: chicken breast with orange and cheese + bulgur with rosemary

Dinner: fish cakes with baked zucchini

Thursday

Breakfast: cottage cheese casserole

Snack: nuts + dried apricots

Lunch: zucchini stuffed with chicken breast and vegetables

Dinner: salad with seafood

Friday

Breakfast: buckwheat + vegetables + egg

Snack: vegetable salad with cheese

Lunch: beef stew + brown rice

Dinner: carrot salad + baked trout

Advice! Buy protein bars and carry them with you wherever you go. If there is no time for breakfast, lunch or dinner, it can replace meals. But pay attention to the composition - there should be no sugar, harmful preservatives and dyes. Only hydrolyzed soy protein, milk protein and other natural ingredients.

Workouts

Exercises are performed without interruption in two circles. At the end of the workout, a set is done for the press. You can choose any exercises - the main thing is not to take long breaks between sets. You can also add several types of dynamic planks to your workout.

Challenge BeautyHack: how to build muscle in a month? Part 1BeautyHack Challenge: how to build muscle in a month? Part 2

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