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Meal Plan: 1600 Calories (40% Protein, 30% Carbs, 30% Fats)

Meal Plan: 1600 Calories (40% Protein, 30% Carbs, 30% Fats)

Breakfast (Approx. 400 calories):

  • 3 scrambled eggs cooked with 1 teaspoon olive oil (210 calories, 18g protein, 15g fat)

  • 1 cup cooked spinach (41 calories, 5g protein, 1g fat)

  • 1 small whole grain toast (70 calories, 3g protein, 1g fat)

  • 1 medium apple (95 calories, 0.5g protein, 0.3g fat)

Mid-Morning Snack (Approx. 150 calories):

  • 1 serving Greek yogurt (150g) (150 calories, 15g protein, 8g fat)

Lunch (Approx. 400 calories):

  • Grilled chicken breast (150g) (165 calories, 30g protein, 3.6g fat)

  • Quinoa (cooked, 1/2 cup) (111 calories, 4g protein, 1.8g fat)

  • Mixed vegetables (broccoli, bell peppers, carrots) (124 calories, 5g protein, 7g fat)

  • 1 tablespoon olive oil for dressing (120 calories, 0g protein, 14g fat)

Afternoon Snack (Approx. 150 calories):

  • 1 medium banana (105 calories, 1.3g protein, 0.3g fat)

  • 1 ounce almonds (45 calories, 1.5g protein, 4g fat)

Dinner (Approx. 400 calories):

  • Baked salmon fillet (150g) (206 calories, 23g protein, 12g fat)

  • Sweet potato (medium, baked) (103 calories, 2g protein, 0.2g fat)

  • Steamed asparagus (1 cup) (27 calories, 3g protein, 0.2g fat)

  • 1 teaspoon olive oil for cooking (40 calories, 0g protein, 4.5g fat)

Evening Snack (Approx. 50 calories):

  • 1 cup cucumber slices (16 calories, 1g protein, 0.2g fat)

  • 2 tablespoons hummus for dipping (34 calories, 1g protein, 2.5g fat)

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Goal Setting: The only way to plan to lose weight in 2024





Goal Setting: The only way to plan to lose weight in 2024


Ready to crush your fitness goals in 2024? Check out my latest video on the ultimate guide to weight and fat loss using the Waterfall Method!


🔍 Key Takeaways:

✅ Choose 3-5 BIG fitness goals for the year.

✅ Break them down into monthly achievable tasks.

✅ Create a daily activity sublist for consistent progress.

✅ Make checking your goals a part of your daily routine.

Remember, progress is progress, no matter how small. So let's get after it together and become the strongest version of ourselves. 💪💥🔥 Let's do this, guys! WOOOOO! 🙌💥


👊 Don't forget to LIKE, SHARE on Facebook, and COMMENT on the video. Share your thoughts, tips, and progress in the comments section below! Let's build a supportive community together. 🤝💬



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Workouts: How to drop 10lbs


🔥 Transform Your Body with This Workout Routine! Shed 10 Pounds FAST! 💪🚀

Hey FitFam! 🌟 Ready to kick your fitness journey up a notch? Today, we're diving into a game-changing workout routine to help you drop those stubborn 10 pounds. 🏋️‍♂️✨


Push yourself without risking injury – aim for a minimum of 5 workouts a week. 📅 And why stop there? Double up with morning and evening sessions or add a virtual workout to your routine. Commitment is key, and we're here for it! 💥


Our quick 2-minute cardio and core blast is the secret weapon you need – high knees, jumping jacks, V-sit ups, and Russian twists. Plus, hit 12,000 steps daily – every step counts on your fitness journey! 🏃‍♂️💨


Don't forget the extras – stretch it out, commit to the warm-up, and strike that class photo pose! 📸 Now, feeling the burn? Ready to take it up a notch?


Like the video, share it on Facebook, and drop a comment sharing your thoughts and progress! Let's engage and motivate each other in the comments section. 💬👊 And remember, progress is progress, no matter how small. Let's do this, guys! WOOOOO! 🙌💥


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