Challenge BeautyHack: How To Build Muscle In A Month? (Part 2)

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Video: Challenge BeautyHack: How To Build Muscle In A Month? (Part 2)

Отличия серверных жестких дисков от десктопных
Video: DAY 2 // SHOULDER SUPERSETS & BURPEES with Dumbbells | Build Muscle | Home Workout 2023, January
Challenge BeautyHack: How To Build Muscle In A Month? (Part 2)
Challenge BeautyHack: How To Build Muscle In A Month? (Part 2)
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Editor Natalia Kapitsa checks whether it is possible to achieve a beautiful relief in a month and continues to study with Julia Pogotskaya (@julymaevskaya). BeautyHack publishes a detailed meal plan and workout videos. See the first week of the challenge here.

avatar Natalia Kapitsa
avatar Natalia Kapitsa

Natalia Kapitsa

BeautyHack Editor

“The second week of training was given with difficulty - flights, transfers and the Green Marathon“Running Hearts”made their own adjustments. But my coach is not interested in excuses - I was in the gym 4 times, and one training session is still waiting for me on Saturday. Only a week has passed, but my muscles respond perfectly to physical activity and proper nutrition - the relief of the muscles of the abdominal and biceps began to appear a little. In addition, before going to the shower, I do self-massage with a brush with natural bristles and go to the bathhouse. In the steam room I take with me herbal tea with lemon and thyme from mint and raspberry leaves. During the day I drink a lot of water and almost completely gave up dairy products in the afternoon."

Nutrition

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Monday

Breakfast: oatmeal in rice milk with banana and nuts + egg + coffee

Snack: loaf with avocado and salmon

Lunch: spelled pasta + chicken breast with zucchini and tomato + vegetable salad

Dinner: tuna salad with quail eggs

Tuesday

Breakfast: buckwheat porridge + chicken fillet + cucumber + coffee

Snack: whole grain cheese pancakes

Lunch: brown rice + carp fillet with vegetables + fresh tomato

Dinner: river trout + vegetables baked with garlic and herbs

Wednesday

Breakfast: omelette with cheese and vegetables + coffee

Snack: almonds

Lunch: chicken breast meatballs with brown rice

Dinner: asparagus beans + grilled turkey fillet

Thursday

Breakfast: whole grain bread sandwich with salmon, avocado and quail egg scrambled eggs

Snack: kefir + rye bran

Lunch: seafood pasta + salad

Dinner: protein omelet with salmon + fresh vegetables

Friday

Breakfast: oatmeal with cheese and nuts

Snack: pear

Lunch: chicken fillet baked with orange and cheese + buckwheat.

Dinner: grilled river trout + vegetable salad.

Advice! If you didn't have time to prepare a healthy meal with you, make a salad, the ingredients for which can be found in any store:

Bulgarian pepper - 1 pc.

Tomato - 1 pc.

Cheese - 14 g

Canned Tuna - 150 g

Greens

Training

Exercises for one muscle group are done without interruption. When moving to the next one, a 30 second break + a glass of water is allowed. Only 2 laps! The workout ends with exercises for the abdominal muscles (2 sets).

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