Fitness Routine — v3

Rowing machine, jump rope, dumbbells, pull-up/dip station, treadmill.

v3 — glute focus + knee-friendly adjustments + clamshells + treadmill intervals + meal plan + food cheat sheet
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Form before intensity. For hip thrusts — hold the top for a full second and squeeze hard. That's where the glute work actually happens. Consistency over 8 weeks beats one perfect session.
Breakfast is yours — eggs + yogurt drink, Kashi cereal, or a smoothie all work. On strength days, lean toward the smoothie or eggs for extra protein. Lunch is quick and no-fuss. Dinner is where you cook. Snacks plug the Adderall appetite gap mid-afternoon. Totals include a typical breakfast (~300–350 kcal, ~20g protein).
Strength
Monday
~2,050 kcal  ·  ~128g protein
Breakfast
Your call
Smoothie recommended on strength days — highest protein of the three options (~22g).
~22g
~420
Lunch
Chicken & avocado rice bowl
Leftover or rotisserie chicken breast over brown rice, half avocado, cucumber, olive oil + lemon squeeze. 10 min or less.
38g
~520
Snack
Greek yogurt + walnuts
Plain whole-milk Greek yogurt, 1 oz walnuts. Easy protein + healthy fat hit.
19g
~315
Dinner
Garlic butter salmon + roasted asparagus + quinoa
Pan-sear salmon fillet in olive oil with garlic and a little butter. Roast asparagus with olive oil at 400°F for 15 min. Serve over quinoa. ~30 min total.
49g
~590
Cardio
Tuesday
~2,150 kcal  ·  ~122g protein
Breakfast
Your call
Any of your three go-tos. Kashi cereal is fine on cardio days — good carb base before intervals.
~15g
~350
Lunch
Turkey & hummus wrap
Large whole-wheat tortilla, 4 slices turkey breast, 3 tbsp hummus, spinach, cucumber, tomato. Roll and eat. 5 min flat.
32g
~480
Snack
Cottage cheese + berries
½ cup cottage cheese, ½ cup mixed berries. High casein protein — good post-cardio recovery.
15g
~150
Dinner
Ground turkey stir-fry with noodles & bok choy
Brown ground turkey, add garlic, ginger, soy sauce, sesame oil, bok choy, shredded cabbage. Toss with cooked soba or rice noodles. ~25 min.
45g
~580
Snack
Pistachios
1 oz pistachios. Satisfying, liver-friendly, and keeps you at target without going over.
6g
~159
Recovery
Wednesday
~1,950 kcal  ·  ~105g protein
Breakfast
Your call
Recovery day — lower targets. Eggs or Kashi both fine.
~15g
~330
Lunch
Tuna salad on whole grain
1 can tuna (in water) mixed with avocado instead of mayo, lemon, salt, pepper. On 2 slices whole grain toast with spinach and cucumber.
38g
~430
Snack
Apple + almond butter
1 medium apple, 2 tbsp almond butter. Natural fiber + fat, low sugar relative to other fruit options.
7g
~270
Dinner
Baked lemon herb chicken thighs + roasted sweet potato + green beans
Season skinless thighs with lemon zest, garlic, oregano, olive oil. Bake at 425°F for 25 min. Cube and roast sweet potato alongside. Steam or sauté green beans.
42g
~580
Strength
Thursday
~2,150 kcal  ·  ~127g protein
Breakfast
Your call
Smoothie or eggs preferred on strength days.
~22g
~400
Lunch
Chicken breast sandwich + side salad
Sliced rotisserie chicken breast on whole grain with hummus, spinach, roasted red pepper. Simple green salad with olive oil + vinegar. 8 min.
40g
~510
Snack
Hard-boiled eggs + pistachios
2 hard-boiled eggs, small handful pistachios. Prepped ahead if possible — great Adderall-hour snack.
18g
~300
Dinner
Japanese chicken curry
Your comfort food staple. Skinless chicken thighs, diced onion, carrot, potato in Japanese curry roux (S&B Golden Curry). Serve over brown rice. ~35 min. Make extra — great next-day lunch.
42g
~620
Cardio
Friday
~2,100 kcal  ·  ~121g protein
Breakfast
Your call
All three options work. If you have leftover curry from Thursday that's a solid alternative lunch option too.
~18g
~370
Lunch
Leftover curry or salmon rice bowl
Thursday curry reheated if available, or quick salmon (canned or leftover) over rice with cucumber, avocado, soy sauce drizzle.
35g
~530
Snack
Greek yogurt + chia seeds + berries
Layer yogurt, 1 tbsp chia seeds, frozen berries (thawed). Filling protein hit that's also good for recovery.
18g
~220
Dinner
Sheet-pan mackerel with roasted tomatoes, spinach & crusty bread
Lay mackerel fillets on a sheet pan with halved cherry tomatoes, drizzle olive oil, garlic, fresh or dried thyme. Roast at 400°F for 18–20 min. Wilt spinach alongside. Good whole-grain bread on the side.
44g
~580
Strength
Saturday
~2,200 kcal  ·  ~130g protein
Breakfast
Your call
Weekend — maybe you have more time. Eggs are good here, or a bigger smoothie.
~20g
~380
Lunch
Smoked salmon & avocado toast
2 slices whole grain toast, smoked salmon, mashed avocado, capers, lemon, red onion, everything bagel seasoning. No cooking required, 5 min.
28g
~480
Snack
Cottage cheese + sliced cucumber + everything bagel seasoning
Savory snack alternative to sweet options. ½ cup cottage cheese, sliced cucumber, seasoning on top.
14g
~130
Dinner
Ground chicken lettuce wraps with peanut sauce
Cook ground chicken with garlic, ginger, soy sauce, sesame oil, diced water chestnuts. Spoon into butter lettuce leaves. Make a quick peanut sauce (peanut butter, soy, lime, honey, chili flakes, water). ~25 min.
48g
~580
Snack
Walnuts + dark chocolate (1–2 squares)
1 oz walnuts, small piece of dark chocolate (70%+). Treat yourself a little — you trained hard this week.
5g
~240
Rest
Sunday
~1,850 kcal  ·  ~103g protein
Breakfast
Your call
Rest day — lower targets. Kashi + yogurt drink is perfectly fine.
~15g
~330
Lunch
Lentil soup + whole grain bread
Good canned or carton lentil soup (Amy's, Progresso, or similar) heated up with a pinch of cumin and lemon. Two slices whole grain bread. Easy, filling, liver-friendly.
22g
~430
Snack
Apple + Greek yogurt
1 apple sliced, small Greek yogurt cup. Keeps it light on rest day without dipping too low on protein.
12g
~210
Dinner
Teriyaki salmon bowls
Pan-sear salmon skin-side down 4 min, flip 3 min, glaze with teriyaki (store-bought is fine). Serve over rice with edamame, shredded carrot, cucumber, sesame seeds, drizzle of mayo + sriracha. ~25 min.
48g
~620
Values are per 100g unless noted. Daily protein target: 120–130g on training days, 100–110g on rest/recovery. Calories are calibrated for ~146 lbs, desk job baseline (~1,750 kcal TDEE), plus exercise burn.
🍗 Proteins
FoodServingProteinCalsNotes
Rotisserie chicken breast
100g31g165
Skinless. Best lean protein per dollar.
Rotisserie chicken thigh
100g26g210
More flavor, slightly more fat. Still solid.
Ground chicken (93% lean)
100g27g148
Great for stir fry, lettuce wraps, Japanese curry.
Turkey breast deli meat
3 slices ~85g17g90
Low-effort protein. Watch sodium.
Turkey sausage (lean)
1 link ~85g17g170
Good pork swap. Way less sat fat.
Salmon (cooked)
100g25g208
EPA/DHA powerhouse. Aim 2× per week.
Sardines (canned in water)
1 can ~92g23g151
Top omega-3 source. Liver loves these.
Mackerel (canned)
100g24g189
High omega-3, convenient, anti-inflammatory.
Greek yogurt (whole milk, plain)
170g cup15g130
Easy protein hit. Use in smoothies or solo.
Cottage cheese
½ cup ~113g14g110
Casein-heavy — good before bed for recovery.
Eggs (large, whole)
2 eggs12g143
Complete protein. Whole eggs are fine.
🌾 Carbs & Fiber
FoodServingProteinCalsNotes
Rolled oats (dry)
½ cup ~40g5g150
Core cholesterol tool. Pair with walnuts + flax daily.
Ground flaxseed
1 tbsp 7g1g37
Soluble fiber + lignans = liver + cholesterol win.
Chia seeds
2 tbsp 28g5g138
Omega-3s + fiber. Good for gut and satiety.
Whole grain bread
2 slices ~70g7g180
Decent fiber. Way better than white.
Brown rice (cooked)
1 cup ~195g5g215
Solid carb base for Japanese curry.
Metamucil (per dose)
1 rounded tsp0g20
~3.4g psyllium husk. Your cholesterol secret weapon.
🥑 Healthy Fats
FoodServingProteinCalsNotes
Avocado
½ medium ~75g1g120
Monounsaturated fat lowers LDL. High potassium.
Walnuts
1 oz ~28g4g185
Best nut for omega-3s and cholesterol. Daily on oatmeal.
Pistachios
1 oz ~28g6g159
Antioxidants + plant sterols. Good for liver.
Olive oil (extra virgin)
1 tbsp 14g0g119
Use for cooking. Anti-inflammatory. Don't skip it.
Hummus
4 tbsp ~60g5g140
Plant protein + healthy fats. Great dip or spread.
Omega-3 capsule (Spring Valley 1000mg)
1 capsule0g10
645mg EPA + 310mg DHA. Take with largest meal.
🥗 Produce
FoodServingProteinCalsNotes
Spinach (raw)
2 cups ~60g4g28
Throw in smoothies. Basically free calories + nutrients.
Cabbage (raw)
1 cup ~90g1g22
Fiber, antioxidants, liver-supporting compounds.
Cucumber
1 cup ~120g1g16
Hydrating, anti-inflammatory, near-zero cals.
Frozen mango
½ cup ~82g0.5g50
Natural sweetener for smoothies. Moderate (sugar).
Mixed berries (frozen)
½ cup ~74g0.5g37
Antioxidants. Lower sugar than mango. Stack both.
🍱 Meals (Approximate)
MealProteinCalsNotes
Oatmeal + walnuts + flax + milk
12g320
Core breakfast. Add Greek yogurt alongside → 27g total.
Smoothie (yogurt + berries + mango + oats + spinach + chia)
22g420
Good meal replacement or post-workout.
Turkey sandwich (2 whole grain + 3 turkey slices + hummus)
26g390
Quick, no cook. Add spinach + cucumber.
Chicken breast + brown rice + veg
45g500
Ideal training day dinner. Hits protein hard.
Japanese curry (chicken thigh + veg + rice)
38g580
Comfort food that works for your goals.
Cottage cheese + berries
15g170
Perfect low-effort protein hit when appetite is low.
⚠️ Limit These
FoodIssueNotes
Bacon / pork sausage
High sat fat
Occasional only — not weekly staples.
Salami / pepperoni
Sat fat + sodium + processed
Skip regularly. Occasional is fine.
Cream cheese / butter in quantity
Sat fat
Small amounts okay. Don't default to them.
White bread / bagels / pastries
Refined carbs
Moderation. Swap whole grain where easy.
Added sugar (sweetened drinks, desserts)
Fatty liver risk
Biggest dietary threat to liver recovery.