14-Days Meals and Workouts Plan By AZIZ YANIZ

This Program is designed for 2100 calories

Day 1

Meals

  • Meal 1: 50g oats + scoop whey + a bit of watermelon or any fruits
  • Meal 2: 200g chicken breast + 150g rice + 20 almonds
  • Meal 3: 200g chicken breast + 150g rice + 20 almonds
  • Meal 4: 200g chicken breast + 150g rice + 20 almonds
  • Meal 5: Protein shake (EX:CHERGUI YAGURT PROTEIN)

Workout

Chest and Triceps + 20 min cardio after workout (Treadmill: incline 8%, speed: 6)

Day 2

Meals

  • Meal 1: 50g oats + 1 scoop whey protein + watermelon or any fruits + 6 egg whites
  • Meal 2: 200g salmon + 150g rice
  • Meal 3: 200g salmon + 150g rice
  • Meal 4: 200g chicken breast + 150g rice
  • Meal 5: Protein shake (EX:CHERGUI YAGURT PROTEIN)

Workout

Back cobra and Biceps + 20 min cardio after workout (Treadmill: incline 8%, speed: 6)

Day 3

Meals

  • Meal 1: 50g oats + scoop whey + watermelon or any fruits + 70g smoked salmon
  • Meal 2: 200g chicken breast + 150g rice + 20 almonds
  • Meal 3: 200g chicken breast + 150g rice + 20 almonds
  • Meal 4: 250g steak breast + 150g rice + 20 almonds
  • Meal 5: Protein shake (EX:CHERGUI YAGURT PROTEIN)

Workout

Legs day + 4 min plank + 20 min cardio after workout (Treadmill: incline 8%, speed: 6)

Day 4

Meals

  • Meal 1: Protein shake
  • Meal 2: 200g chicken breast + 150g rice + 20 almonds
  • Meal 3: Tuna salad + 150g rice + 20 almonds
  • Meal 4: 200g chicken breast + 150g rice + 20 almonds
  • Meal 5: Protein shake (EX:CHERGUI YAGURT PROTEIN)

Workout

Rest day

Day 5

Meals

  • Meal 1: 50g oats + scoop whey + avocado + 70g smoked salmon
  • Meal 2: 200g chicken breast + 150g rice + 20 almonds
  • Meal 3: 200g chicken breast + 150g rice + 20 almonds
  • Meal 4: 250g steak breast + 200g potato + 20 almonds
  • Meal 5: Protein shake (EX:CHERGUI YAGURT PROTEIN)

Workout

Shoulders + Traps + 20 min cardio after workout (Treadmill: incline 8%, speed: 6)

Day 6

Meals

  • Meal 1: 50g oats + scoop whey + watermelon or any fruits + 70g smoked salmon
  • Meal 2: 200g chicken breast + 150g rice + 20 almonds
  • Meal 3: 200g chicken breast + 150g rice + 20 almonds
  • Meal 4: 100g salmon + 150g rice + 20 almonds
  • Meal 5: Protein shake (EX:CHERGUI YAGURT PROTEIN)

Workout

Biceps and Triceps + 20 min cardio after workout (Treadmill: incline 8%, speed: 6)

Day 7

Meals

Rest day + Cheat meal

Workout

Rest day

Day 8

Meals

  • Meal 1: 50g oats + scoop whey + a bit of watermelon or any fruits
  • Meal 2: 200g chicken breast + 150g rice + 20 almonds
  • Meal 3: 200g chicken breast + 150g rice + 20 almonds
  • Meal 4: 200g chicken breast + 150g rice + 20 almonds
  • Meal 5: Protein shake (EX:CHERGUI YAGURT PROTEIN)

Workout

Chest and Triceps + 20 min cardio after workout (Treadmill: incline 8%, speed: 6)

Day 9

Meals

  • Meal 1: 50g oats + 1 scoop whey protein + watermelon or any fruits + 6 egg whites
  • Meal 2: 200g salmon + 150g rice
  • Meal 3: 200g salmon + 150g rice
  • Meal 4: 200g chicken breast + 150g rice
  • Meal 5: Protein shake (EX:CHERGUI YAGURT PROTEIN)

Workout

Back cobra and Biceps + 20 min cardio after workout (Treadmill: incline 8%, speed: 6)

Day 10

Meals

  • Meal 1: 50g oats + scoop whey + watermelon or any fruits + 70g smoked salmon
  • Meal 2: 200g chicken breast + 150g rice + 20 almonds
  • Meal 3: 200g chicken breast + 150g rice + 20 almonds
  • Meal 4: 250g steak breast + 150g rice + 20 almonds
  • Meal 5: Protein shake (EX:CHERGUI YAGURT PROTEIN)

Workout

Legs day + 4 min plank + 20 min cardio after workout (Treadmill: incline 8%, speed: 6)

Day 11

Meals

  • Meal 1: Protein shake
  • Meal 2: 200g chicken breast + 150g rice + 20 almonds
  • Meal 3: Tuna salad + 150g rice + 20 almonds
  • Meal 4: 200g chicken breast + 150g rice + 20 almonds
  • Meal 5: Protein shake (EX:CHERGUI YAGURT PROTEIN)

Workout

Rest day

Day 12

Meals

  • Meal 1: 50g oats + scoop whey + avocado + 70g smoked salmon
  • Meal 2: 200g chicken breast + 150g rice + 20 almonds
  • Meal 3: 200g chicken breast + 150g rice + 20 almonds
  • Meal 4: 250g steak breast + 200g potato + 20 almonds
  • Meal 5: Protein shake (EX:CHERGUI YAGURT PROTEIN)

Workout

Shoulders + Traps + 20 min cardio after workout (Treadmill: incline 8%, speed: 6)

Day 13

Meals

  • Meal 1: 50g oats + scoop whey + watermelon or any fruits + 70g smoked salmon
  • Meal 2: 200g chicken breast + 150g rice + 20 almonds
  • Meal 3: 200g chicken breast + 150g rice + 20 almonds
  • Meal 4: 100g salmon + 150g rice + 20 almonds
  • Meal 5: Protein shake (EX:CHERGUI YAGURT PROTEIN)

Workout

Biceps and Triceps + 20 min cardio after workout (Treadmill: incline 8%, speed: 6)

Day 14

Meals

Rest day + Cheat meal

Workout

Rest day