Yemek düzeni olarak:
Kahvaltı: süt ve şeker olmamalı 1 bardak çay veya Türk kahvesi yemek olarak yulaf ezmesiAra atıştırmalık:
Her hangi bir tuzsuz kuruyemiş
1 parça peynirÖğle yemeği:
2 parça tam tahıllı kızarmış ekmek ve sebzeler
(Soğan marul domates)
Meyve salatası
(Elma armut portakal greyfurt ananas v.b)Akşam yemeği:
Salata! NOT:akşam yemeğini 7'den önce yiyin yoksa kilo yaparSpor olarak 1. Gün:
Çömelme x20 kere
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Oops! This image does not follow our content guidelines. To continue publishing, please remove it or upload a different image. Duvarda şınav x20 kere
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Oops! This image does not follow our content guidelines. To continue publishing, please remove it or upload a different image. Yan yatarak bacak açma x20 sol x20 sağ
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Oops! This image does not follow our content guidelines. To continue publishing, please remove it or upload a different image. Köprü hareketi x20
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Oops! This image does not follow our content guidelines. To continue publishing, please remove it or upload a different image. Baş üstünde alkışlama x15
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Oops! This image does not follow our content guidelines. To continue publishing, please remove it or upload a different image. Plank 30 saniye
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Oops! This image does not follow our content guidelines. To continue publishing, please remove it or upload a different image.
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