2100 kcal/Tag | 155g Protein | Trainingstage +100 kcal
Kein Fruehstueck Mo-Fr (Intermittent Fasting bis Mittag)
Montag — Kettlebell Strength A
2200 kcal
▼
| Zeit | Gericht | kcal | Protein |
|---|---|---|---|
| 12:30 | Hähnchen-Gyros mit Tzatziki und Pita | 750 | 55g |
| 16:00 | Proteinshake (40g Whey) mit Banane (120g) | 350 | 40g |
| 19:00 | Hähnchenbrust mit Reis und Brokkoli | 750 | 55g |
| 21:00 | Shake: Whey (40g) + Milch (200ml) + Haferflocken (30g) | 350 | 40g |
∑ 2200 kcal
190g Protein
Dienstag — Airbike HIIT + Core
2000 kcal
▼
| Zeit | Gericht | kcal | Protein |
|---|---|---|---|
| 12:30 | Kabeljau mit Kartoffeln und Erbsen | 650 | 35g |
| 16:00 | Proteinshake (30g Whey) + Reiswaffel (2 Stueck) mit Erdnussbutter (15g) | 350 | 35g |
| 19:00 | Steak mit Ofenkartoffel und Salat | 750 | 50g |
| 21:00 | Skyr (200g) mit Walnuessen (20g) | 250 | 22g |
∑ 2000 kcal
142g Protein
Mittwoch — Active Recovery
2200 kcal
▼
| Zeit | Gericht | kcal | Protein |
|---|---|---|---|
| 12:30 | Sonntagsbraten: Hähnchen mit Kartoffeln und Gemüse | 700 | 50g |
| 15:30 | Gekochte Eier (3 Stueck) mit Cherry-Tomaten (150g) | 280 | 25g |
| 19:00 | Schweinefilet mit Kartoffeln und Salat | 750 | 55g |
| 21:00 | Skyr (200g) mit Leinoeel (10ml) und Beeren (80g) | 280 | 25g |
∑ 2010 kcal
155g Protein
Donnerstag — Kettlebell Strength B
2000 kcal
▼
| Zeit | Gericht | kcal | Protein |
|---|---|---|---|
| 12:30 | Hähnchen-Curry mit Basmatireis | 700 | 45g |
| 16:00 | Proteinriegel (1 Stueck) + Apfel (150g) | 250 | 20g |
| 19:00 | Lachs mit Kartoffeln und Blattsalat | 700 | 45g |
| 21:00 | Griechischer Joghurt (200g) mit Walnuessen (15g) | 250 | 20g |
∑ 1900 kcal
130g Protein
Freitag — Kettlebell Complex + Cardio
2200 kcal
▼
| Zeit | Gericht | kcal | Protein |
|---|---|---|---|
| 12:30 | Putenbrust mit Ofenkartoffeln und Salat | 650 | 40g |
| 16:00 | Griechischer Joghurt (200g) mit Beeren (80g) | 220 | 20g |
| 19:00 | Lachs mit Basmatireis und Salat | 550 | 35g |
| 21:00 | Skyr (200g) mit Beeren (80g) | 200 | 22g |
∑ 1620 kcal
117g Protein
Samstag — LISS Cardio
2100 kcal
▼
| Zeit | Gericht | kcal | Protein |
|---|---|---|---|
| 09:00 | Rührei mit Räucherlachs und Vollkornbrot | 550 | 40g |
| 14:00 | Rinderfilet mit Kartoffelecken und grünen Bohnen | 650 | 38g |
| 15:30 | Proteinshake (30g Whey) mit Wasser (300ml) | 170 | 25g |
| 19:00 | Hähnchen-Salat mit Ei | 650 | 48g |
∑ 2020 kcal
151g Protein
Sonntag — Rest
2100 kcal
▼
| Zeit | Gericht | kcal | Protein |
|---|---|---|---|
| 09:00 | Shakshuka | 550 | 35g |
| 14:00 | Bolognese mit Vollkornnudeln | 700 | 45g |
| 15:30 | Gekochte Eier (3 Stueck) mit Cherry-Tomaten (150g) | 280 | 25g |
| 19:00 | Kabeljau mit Kartoffeln und Erbsen | 650 | 35g |
∑ 2180 kcal
140g Protein
Trainingsplan
Montag
Kettlebell Strength A · Lower Body + Push
40 min
- Kettlebell Goblet Squat 4×10-12
- Kettlebell Swing (two-hand) 5×15
- Kettlebell Floor Press (alternating) 3×10 per arm
- Kettlebell Overhead Press (single-arm) 3×8-10 per arm
- Push-Ups 3×12-15 (or to failure)
- Kettlebell Halo 2×8 per direction
Dienstag
Airbike HIIT + Core · Cardiovascular conditioning + Abs
30 min
- Airbike Warm-Up 1×3 min easy pace
- Airbike HIIT Intervals 8×30 sec all-out / 60 sec recovery
- Airbike Cool-Down 1×3 min easy pace
- Plank Hold 3×30-60 sec
- Dead Bug 3×10 per side
- Mountain Climbers 3×20 per side
Mittwoch
Active Recovery · Recovery + LISS
30 min
- Walking Pad — Incline Walk 1×20-30 min
- Mobility Work 1×10 min
Donnerstag
Kettlebell Strength B · Posterior Chain + Pull
40 min
- Kettlebell Romanian Deadlift (double KB) 4×10-12
- Kettlebell Single-Arm Row 4×10-12 per arm
- Kettlebell Reverse Lunge (goblet hold) 3×10 per leg
- Kettlebell Clean (single-arm) 3×8 per arm
- Inverted Row (table edge or sturdy bar) 3×8-12
- Kettlebell Farmer's Walk 3×40 sec
Freitag
Kettlebell Complex + Cardio · Full Body Conditioning
35 min
- Kettlebell Complex (per arm, no rest between moves) 4×5 clean + 5 press + 5 squat + 10 swings
- Airbike Tabata 8×20 sec all-out / 10 sec rest
- Kettlebell Turkish Get-Up 3×2-3 per side
- Burpees (no push-up variant) 3×10
Samstag
LISS Cardio · Aerobic base + Active recovery
40 min
- Walking Pad — Steady Walk 1×30-45 min
- Airbike Steady State (optional add-on) 1×15-20 min
Sonntag
Rest · Full recovery
0 min
- Stretching or Yoga 1×15-20 min
Supplements
| Supplement | Dosis | Timing |
|---|---|---|
| Creatine Monohydrate | 5g (1 level teaspoon) | morning with breakfast |
| Vitamin D3 + K2 | 4000 IU D3 + 200µg K2 (MK-7) | morning with breakfast (fat-soluble — take with meal containing fat) |
| Omega-3 Fish Oil (EPA/DHA) | 2-3g combined EPA+DHA (typically 2-3 capsules depending on concentration) | with breakfast or lunch (with food to reduce fish burps) |
| Magnesium Glycinate | 300-400mg elemental magnesium | evening, 30-60 min before bed |
| Zinc | 15-25mg zinc bisglycinate or zinc picolinate | evening with dinner (not at same time as magnesium if possible — space by 1h) |
| Whey Protein Isolate | 25-30g protein per serving | post-workout or when daily protein target is hard to hit through food |
| Casein Protein | 25-30g protein per serving | evening snack or before bed (optional) |
| Caffeine (black coffee or tabs) | 100-200mg | 30-45 min pre-workout, NOT after 14:00 |
| Fiber Supplement (Psyllium Husk) | 5-10g (1-2 tablespoons) | with water before a meal (lunch or dinner) |