21-Day Cut · Marc

Program Overview

Rules · Protocols · Murph Rotation

🔥

Calorie Targets

Lifting days (Mon/Wed/Fri): 1,900 kcal — eat less on strength days, protect the muscle. HIIT/Cardio days (Tue/Sat): 2,100 kcal — you burn more, eat more. Rest days (Thu/Sun): 2,000 kcal. Murph days: 2,100 kcal — high activity. Estimated maintenance ~2,350 kcal = 300–450 deficit.

⚡

Intermittent Fasting

Mon/Wed/Fri every week — 16:8 protocol. Skip breakfast. Eating window 12PM–8PM. Black coffee, plain tea, sparkling water during fast. Electrolytes: pinch sea salt + lemon in water.

💪

Training Split

Lift A/B/C (Mon/Wed/Fri), F45 Athletic (Tue), F45 Strength (Sat), Thursday = active recovery. Murph alternates every other Sunday — Weeks 1 & 3 only.

🏃

The Murph Rotation

Week 1 & 3: MURPH on Sunday → only 1 rest day that week (Thursday). Week 2 & 4: No Murph → 2 rest days (Thursday + Sunday). This preserves recovery while building capacity.

🥩

6 Protein Sources

Chicken breast, chicken thighs, ground beef, sirloin steak, shrimp, and eggs rotate across 6 meal templates. Salmon is out — replaced by 🦐 shrimp throughout. Greek yogurt as daily snack. Zero processed food or seed oils.

😴

Recovery Protocol

7–9 hrs sleep every night. Foam roll 5–10 min post-lift. Thursday: 20-min walk + stretch. Murph Sunday: prioritise sleep the night before. Post-Murph: extra protein + sleep.

Weekly Blueprint

Template — alternates by week for Murph rotation

WEEKS 1 & 3 — Murph Week (1 rest day)

MON

LIFT A

⚡

~2,000

TUE

F45

~2,100

WED

LIFT B

⚡

~2,000

THU

REST

~2,000

FRI

LIFT C

⚡

~2,000

SAT

F45

~2,100

SUN

MURPH

~2,000

WEEKS 2 & 4 — Recovery Week (2 rest days)

MON

LIFT A

⚡

~2,000

TUE

F45

~2,100

WED

LIFT B

⚡

~2,000

THU

REST

~2,000

FRI

LIFT C

⚡

~2,000

SAT

F45

~2,100

SUN

REST

~2,000

Daily Macro Targets

170g

Protein

150g

Carbs

75g

Fat

Calorie cycling: 1,900 on lift days (fasted), 2,100 on HIIT/Murph (higher burn). Protein stays at 170g+ regardless of day. Sweet potato portions are slightly larger on 2,100 days — that's your main calorie lever.

Expected Outcomes

Weekly Fat Loss0.4–0.6 KG

21-Day Fat Loss~1.5–2 KG

Murph Benefit+CAPACITY

Muscle RetentionHIGH

Energy StabilityOPTIMAL

21-Day Calendar

Tap any day on mobile for full details

Heavy Lift

F45

🏃 Murph

Rest

⚡ Fast

	MON	TUE	WED	THU	FRI	SAT	SUN

Meal Plan Key

Beef & Sweet Potato

Steak & Avocado

🦐 Shrimp & Eggs

Power Eggs Day

🦐 Steak & Shrimp

🍗 Chicken Bowl

Meal Templates

6 rotating plans · training & fasting versions

BEEF & SWEET POTATO POWER

Days 1 · 8 · 15

🏋️ Training / Rest Day

Breakfast

4 scrambled eggs + ½ avocado + sautéed spinach & cherry tomatoes

~480

Lunch

220g lean ground beef + 1 large sweet potato + roasted broccoli & peppers

~680

Dinner

260g grilled chicken breast + steamed asparagus + zucchini + olive oil

~490

Snack

200g Greek yogurt + mixed berries + ½ banana

~240

Total

~2,050 KCAL

⚡ Fasting Day (12PM–8PM)

Breakfast

SKIP — black coffee, sparkling water

Lunch 12PM

280g lean ground beef + 1.5 sweet potato + roasted broccoli, peppers & onion

~860

Dinner 6PM

280g grilled chicken breast + asparagus + zucchini + ¼ avocado

~550

Snack 7:30PM

200g Greek yogurt + mixed berries + 1 banana + 2 boiled eggs

~390

Total

~1,900 KCAL

STEAK & AVOCADO DAY

Days 2 · 7 · 12 · 17

🏋️ Training / Rest Day

Breakfast

3 eggs + 2 egg whites omelette + sautéed mushrooms & spinach + 1 orange

~460

Lunch

250g sirloin steak + 1 medium sweet potato + roasted asparagus & cherry tomatoes

~700

Dinner

200g ground beef + sautéed zucchini, peppers & onion + ½ avocado

~520

Snack

2 hard-boiled eggs + 1 apple + berries

~280

Total

~2,100 KCAL

⚡ Fasting Day (12PM–8PM)

Breakfast

SKIP — black coffee, sparkling water

Lunch 12PM

300g sirloin steak + 1 large sweet potato + roasted asparagus & peppers

~900

Dinner 6PM

200g ground beef + veggie stir fry (peppers, onion, zucchini) + ½ avocado

~570

Snack 7:30PM

200g Greek yogurt + mixed berries + 1 banana + 2 boiled eggs

~390

Total

~1,920 KCAL

🦐 SHRIMP & EGGS

Days 3 · 9 · 16

🏋️ Training / Rest Day

Breakfast

4 scrambled eggs + cucumber & lemon + ½ avocado + 1 apple

~450

Lunch

250g sautéed shrimp (garlic + paprika) + 1 large sweet potato + green beans & broccoli

~600

Dinner

260g grilled chicken breast + mixed greens + ½ avocado + lemon dressing

~490

Snack

200g Greek yogurt + 1 banana + mixed berries

~250

Total

~2,050 KCAL

⚡ Fasting Day (12PM–8PM)

Breakfast

SKIP — black coffee, sparkling water

Lunch 12PM

280g baked salmon + 1 large sweet potato + green beans + ¼ avocado

~880

Dinner 6PM

280g grilled chicken breast + roasted broccoli, peppers & zucchini + ¼ avocado

~560

Snack 7:30PM

200g Greek yogurt + mixed berries + 1 banana

~280

Total

~1,900 KCAL

POWER EGGS DAY

Days 4 · 11 · 18

🏋️ Training / Rest Day

Breakfast

5-egg frittata (spinach, peppers, onion, cherry tomatoes) + ½ avocado

~520

Lunch

260g chicken breast (paprika + garlic) + 1 medium sweet potato + roasted kale & mushrooms

~560

Dinner

250g sautéed shrimp + ½ avocado + roasted broccoli & cauliflower + lemon & garlic

~480

Snack

1 banana + 2 boiled eggs + small handful berries

~240

Total

~1,900 KCAL

⚡ Fasting Day (12PM–8PM)

Breakfast

SKIP — black coffee, sparkling water

Lunch 12PM

310g chicken breast + 1.5 sweet potato + roasted kale, mushrooms & onion

~840

Dinner 6PM

280g sautéed shrimp + ½ avocado + roasted broccoli & cauliflower + lemon & garlic

~540

Snack 7:30PM

200g Greek yogurt + mixed berries + 1 banana + 2 boiled eggs

~400

Total

~1,900 KCAL

🦐 STEAK & SHRIMP

Days 5 · 10 · 19

🏋️ Training / Rest Day

Breakfast

4 fried eggs + ½ avocado + sliced tomato + 1 orange

~480

Lunch

200g steak strips stir-fried with peppers & onion + 1 medium sweet potato

~620

Dinner

250g sautéed shrimp + steamed broccoli & courgette + ½ avocado + garlic & lemon

~460

Snack

200g Greek yogurt + mixed berries + 1 apple

~270

Total

~2,050 KCAL

⚡ Fasting Day (12PM–8PM)

Breakfast

SKIP — black coffee, sparkling water

Lunch 12PM

250g steak + roasted sweet potato + bell peppers & onion

~870

Dinner 6PM

280g sautéed shrimp + broccoli & courgette + ½ avocado + garlic & paprika

~520

Snack 7:30PM

200g Greek yogurt + mixed berries + 1 apple + 2 boiled eggs

~370

Total

~1,920 KCAL

🍗 CHICKEN BOWL DAY

Days 6 · 13 · 20 — Chicken-Forward

🏋️ Training / Rest Day

Breakfast

3 scrambled eggs + 100g smoked salmon + ½ avocado + cherry tomatoes

~520

Lunch

300g grilled chicken thighs (skin removed) + 1 large sweet potato + roasted bell peppers, onion & broccoli

~660

Dinner

250g chicken breast bowl — strips + roasted zucchini & mushrooms + ½ avocado + lemon herb

~530

Snack

200g Greek yogurt + mixed berries + 1 apple

~230

Total

~2,100 KCAL

⚡ Fasting Day (12PM–8PM)

Breakfast

SKIP — black coffee, sparkling water

Lunch 12PM

350g grilled chicken thighs (skin off) + 1.5 sweet potato + roasted peppers, onion & broccoli

~880

Dinner 6PM

250g chicken breast strips + zucchini & mushrooms + ½ avocado + lemon drizzle

~540

Snack 7:30PM

200g Greek yogurt + mixed berries + 1 banana + 2 boiled eggs

~390

Total

~2,050 KCAL

Workout Plans

3 heavy lifts · 2 F45 circuits · The Murph · equipment check

🏃

Hero WOD — Weeks 1 & 3 Only · Sunday

THE MURPH

Custom format · No vest · Time yourself each week · ~45–75 min

Mile Run

100

Pull-Ups

200

Push-Ups

300

Air Squats

Sequence & Strategy

PHASE 1

1 Mile Run

Steady pace — don't sprint. Save gas for what follows. Target: 7–10 min.

PHASE 2

The Middle Block

Recommended: 20 rounds of "Cindy" — 5 pull-ups + 10 push-ups + 15 squats. Partition to manage fatigue. Rest when needed.

PHASE 3

1 Mile Run

Gut this out. Track your total time. Week 3 goal: beat Week 1 by 5+ minutes.

🏃 Murph Weeks (1 & 3)

MondayLIFT A + FAST

TuesdayF45 Athletic

WednesdayLIFT B + FAST

ThursdayRest / Walk

FridayLIFT C + FAST

SaturdayF45 Strength

SundayTHE MURPH 🏃

💤 Recovery Weeks (2 & 4)

MondayLIFT A + FAST

TuesdayF45 Athletic

WednesdayLIFT B + FAST

ThursdayRest / Walk

FridayLIFT C + FAST

SaturdayF45 Strength

SundayFull Rest 😴

🏃 Murph tips: Eat your M-plan dinner the night before and sleep well. Morning of Murph: eat your full breakfast (not a fast day). Break up pull-ups early — don't go to failure on round 1. Track your time on week 1 and beat it on week 3. Post-Murph: prioritize extra protein and sleep. No gym next day (Sunday = Murph, Monday = Lift A with fasting is already built in).

Heavy Lifting

Chest · Back · Shoulders · Quads · Triceps × 2 · Biceps × 2 · Core every session

Monday · PUSH + QUADS · Fast Day

LIFT A — CHEST · SHOULDERS · TRICEPS · QUADS

55–65 min · 2 heavy sets per exercise · 90s–2 min rest · go heavy

ExerciseSets × Reps

Barbell Back Squat Wk2: Front Squat · Wk3: Hack Squat · Wk4: Box Squat

🔑 Quads · Core — rotate variation every week

2 × 5–6

Barbell Bench Press Wk2: Incline BB · Wk3: DB Flat · Wk4: Incline DB

🔑 Chest · Front Delt · Triceps (compound hit)

2 × 6–8

Overhead Press Wk2: Push Press · Wk3: Seated BB · Wk4: DB Arnold

🔑 Full Deltoid · Triceps (compound hit)

2 × 8

Leg Press

Quads · secondary glutes — controlled deep range

2 × 10–12

💪 Weighted Dips Wk2: Skull Crushers · Wk3: Overhead Tricep Ext · Wk4: Close-Grip Bench

🎯 TRICEPS dedicated — hit 1 of 2 this week · go heavy

2 × 8–10

DB Lateral Raise

Lateral Deltoid — slow eccentric, no swinging

2 × 12–15

Ab Wheel Rollout

Core · Abs

2 × 10–12

💡 Squat + Bench are your PRs — add 2.5–5kg each week you complete all reps. Dips are your heavy tricep hit — use a belt or hold a DB between your legs. Train fasted, eat at noon.

Wednesday · PULL + HAMSTRINGS · Fast Day

LIFT B — BACK · BICEPS · REAR DELT · HAMSTRINGS

55–65 min · 2 heavy sets per exercise · 90s–2 min rest · go heavy

ExerciseSets × Reps

Weighted Pull-Ups Wk2: Wide Grip · Wk3: Neutral Grip Pull-Up · Wk4: Heavy Lat Pulldown

🔑 Lats · Upper Back · Biceps (compound hit)

2 × 6–8

Bent-Over Barbell Row Wk2: Pendlay Row · Wk3: T-Bar Row · Wk4: DB Row heavy

🔑 Mid Back · Rhomboids · Rear Delt · Biceps (compound hit)

2 × 6–8

💪 Barbell Curl Wk2: EZ-Bar Curl · Wk3: Incline DB Curl · Wk4: Cable Curl

🎯 BICEPS dedicated — hit 1 of 2 this week · go heavy, full ROM

2 × 8–10

Seated Cable Row Wk2: Wide Grip · Wk3: Single Arm · Wk4: Chest-Supported Row

Mid Back · Lower Traps · Rear Delt

2 × 10

Leg Curl (Machine or Nordic) Wk2: Seated Leg Curl · Wk3: Nordic Curl · Wk4: Swiss Ball Curl

Hamstrings — isolated, not glute focused

2 × 10–12

Face Pulls (cable)

Rear Delt · Rotator Cuff · Posture — essential for shoulder health

2 × 15

Hanging Leg Raise

Core · Abs · Hip flexors

2 × 12–15

💡 Pull-ups and rows are your back PRs — add weight every 2 weeks. Barbell curl is a dedicated heavy set — don't cheat it with your back. Fast day: heaviest pull session of the week.

Friday · FULL BODY · Fast Day

LIFT C — CHEST · BACK · TRICEPS · BICEPS · QUADS

60–70 min · 2 heavy sets per exercise · 90s rest · arms get second heavy hit today

ExerciseSets × Reps

Leg Press Wk2: Bulgarian Split Squat · Wk3: Hack Squat · Wk4: Leg Press heavy

Quads — 2nd quad session this week, not every session

2 × 10–12

Incline DB Press Wk2: Cable Fly · Wk3: Incline BB · Wk4: Pec Deck

Upper Chest · Front Delt — different angle from Mon bench

2 × 8–10

DB One-Arm Row (heavy) Wk2: Meadows Row · Wk3: Chest-Supported DB Row · Wk4: Cable Row

Lats · Mid Back — unilateral, heavier than barbell row

2 × 8–10 each

💪 Close-Grip Bench Press Wk2: Skull Crushers · Wk3: Cable Pushdown · Wk4: Overhead Tricep Ext

🎯 TRICEPS dedicated — hit 2 of 2 this week · heavy compound movement

2 × 8

💪 Hammer Curl Wk2: EZ-Bar Preacher Curl · Wk3: DB Concentration Curl · Wk4: Cable Curl

🎯 BICEPS dedicated — hit 2 of 2 this week · Brachialis too

2 × 10

Cable Lateral Raise or DB Lateral Raise

Lateral Deltoid — 2nd shoulder hit this week

2 × 12

Plank + Russian Twist

Core · Obliques

2 × 45s + 20 reps

💡 This is your arm day disguised as a full body session. Close-grip bench and skull crushers are the best mass builders for triceps. Hammer curls hit the brachialis — that's what gives your arms thickness. Go heavy on both.

Weekly Muscle Hit Summary

CHEST

Mon Bench + Fri Incline

BACK

Wed Pull-Ups + Rows · Fri Row

TRICEPS ×2

Mon Dips · Fri Close-Grip

BICEPS ×2

Wed BB Curl · Fri Hammer Curl

SHOULDERS

Mon OHP + Lateral · Fri Lateral

QUADS

Mon Squat + Leg Press · Fri Leg Press

HAMSTRINGS

Wed Leg Curl only — not overdone

CORE

Every session — Ab Wheel, Leg Raise, Plank

F45 Circuits

HIIT Circuit · Tuesday

SESSION A — CARDIO + BODYWEIGHT

45 min · 4 rounds · 8 stations · 45s on / 15s off · zero specialist equipment

45s ON / 15s OFF → 4 rounds — all cardio machines + bodyweight

🚴 Spin Bike Sprint

45s MAX resistance / 15s

Alt: Treadmill sprint 12–15 km/h — always available

Burpee Broad Jump

45s / 15s

Bodyweight only. Jump as far forward as possible each rep

🏃 Treadmill Incline Sprint

45s · 10% incline · 10–12 km/h

Alt: Stairmaster 60 sec max speed

Jump Squat

45s / 15s

Bodyweight. Land soft, explode up immediately

🚣 Rowing Machine Sprint

45s · damper 6–7 / 15s

Alt: Ski erg OR bike sprint again

Mountain Climbers

45s max speed / 15s

Bodyweight. Bring knees to opposite elbow for core

🚴 Spin Bike Steady Surge

45s · 80% effort / 15s

Alt: Elliptical max stride rate

Plyo Push-Up + Tuck Jump

45s alternating / 15s

Bodyweight. 1 explosive push-up then 1 tuck jump, repeat

💡 Pure cardio + bodyweight — nothing to set up, zero waiting for equipment. Hit 80–90% heart rate by round 2 and hold it. Spin bike and rowing machine are the best fat-burn tools in any gym.

HIIT Circuit · Saturday

SESSION B — DUMBBELL + CARDIO

45 min · 4 rounds · 8 stations · 45s on / 15s off · dumbbells + cardio machines only

45s ON / 15s OFF → 4 rounds — DB strength + cardio burst combos

DB Thrusters (12–18kg)

45s heavy / 15s

Full body. Squat deep, explosive drive, full press overhead

🚴 Spin Bike Max Effort

45s all-out / 15s

Cardio burst between DB stations — keeps HR elevated

DB Renegade Row (10–14kg)

45s / 15s

Back + core. Push-up position, row each arm, no hip rotation

DB Goblet Squat (20–26kg)

45s controlled / 15s

Quads + glutes. Go heavier than feels comfortable

🚣 Rowing Sprint

45s max strokes / 15s

Cardio burst. Drive with legs, not arms — 85–90% effort

DB Lateral Raise to Front Raise (8–12kg)

45s / 15s

Full shoulder. Lateral then front, strict form, no swinging

DB Sumo Deadlift to Upright Row (16–20kg)

45s / 15s

Glutes + traps. Hip hinge, pull elbows high

Burpee + DB Press Combo

45s / 15s

Full body finisher. Burpee down, pick up DBs, stand + press overhead

💡 Pure dumbbell + cardio machine — works in any gym on the planet. Alternate DB strength and cardio stations to keep HR high throughout. Saturday = end of week, give it everything.

✅

100% Covered at Any High-End Gym

Battle ropes, plyo boxes, Concept2 rowers, full kettlebell rack, medicine balls, pull-up bars, barbells, dumbbell rack — all standard at Equinox, Virgin Active, David Lloyd, Life Fitness, Gold's Gym etc. One edge case: wall ball target — if absent, swap to DB squat-to-press, identical movement. For Murph: confirm the gym has a 400m track or treadmill for the mile.

F45 Athletic · Tuesday

Equipment List

✅

Plyometric Box

50–60cm. Use for box jumps.

Functional

✅

Battle Ropes

Standard at every premium gym.

Functional

✅

Rowing Machine (Concept2)

Sprint setting, damper 5–6.

Cardio

✅

Kettlebells 16–24kg

For swings. Hip hinge form.

Free Weights

✅

Treadmill

2–5% incline, 12–15 km/h sprint.

Cardio

✅

Medicine Ball 8–10kg

Rubber floor for slams.

Functional

F45 Strength · Saturday + Murph

Equipment List

✅

Dumbbells 12–22kg

Thrusters. Start lighter — brutal.

Free Weights

✅

Wall Ball / DB Press

No target? → DB squat-to-press.

Functional

✅

Pull-Up Bar (Murph too)

Key for both Sat F45 & Sunday Murph.

Cable / Func

✅

Barbell (SDHP)

~40% deadlift weight. Fast pull.

Olympic

✅

Treadmill / Track (Murph mile)

Confirm treadmill or 400m loop.

Cardio / Track

✅

Open floor (air squats & push-ups)

Just floor space. No equipment.

Anywhere

Progressive Overload — Week by Week

Week 1

Find your baseline. Log your lifts. Do Murph Sunday — time it. Calories locked in per day type.

Week 2

Add 2.5–5kg to main lifts. Recovery week — no Murph. Focus on hitting calorie targets exactly.

Week 3

Final push. Second Murph — beat Week 1. Max effort every session. Finish leaner than you started.

Your Actual Shop

Mapped to your meals · gaps flagged · shrimp integrated

⚠️ 3 Gaps vs the Plan — Read Before Cooking

✅ Salmon fully replaced by shrimp — 500g cooked crevettes replace all fresh salmon recipes permanently. Pre-cooked, 2 min sauté, ~20g protein/100g.

❌ No sirloin/flank steak — you have ground beef patties (steak haché) instead. Use them as burger patties or crumble like ground beef. Works for M2 & M5 lunches.

⚠️ Greek yogurt is 0% fat — not full-fat as planned. Nutritionally fine for fat loss (less calories actually). Add ½ banana or berries to keep satiety up.

🦐 New Protein Unlocked — 500g Cooked Shrimp (Crevettes)

🦐 Shrimp is now the permanent seafood protein — replaces all fresh salmon. 250–300g per serving, ~20g protein/100g, virtually zero fat. Pre-cooked: 2 min sauté with garlic + olive oil + paprika. On fast days servings are bigger (280–300g) to hit the 1,800–2,000 kcal target. You burn calories training fasted — eat enough.

What You Bought

🥩

Proteins

Poulet Fermier Blanc Bio (2×160g)

5 packs = 1.6kg chicken breast · M1 dinner, M3 dinner, M4 lunch, M6 all

1.6 kg ✅

Bœuf haché 5% MG Bio

3×350g = 1.05kg extra-lean · M1 lunch, M2 dinner

1.05 kg ✅

Steak haché pur Bœuf (2×125g)

3 packs = 750g · use as M2 & M5 "steak" — crumble or grill as patties

750 g ✅

🦐 Crevettes cuites décortiquées Bio

5×100g = 500g · replaces fresh salmon this week

500 g 🆕

Saumon Fumé Bio Labeyrie 65g

2 packs = 130g · M3 breakfast (D3) + M6 breakfast (D6)

130 g ⚠️

Œufs Frais Plein Air x12

2 boxes = 24 eggs · breakfasts, frittata, snacks

24 eggs ✅

Yaourt grec 0% MG Hotos 1kg

2 pots = 2kg · daily snack ~200g — 0% fat noted

2 kg ✅

🥦

Vegetables

Patate Douce Rose 600g

4 packs = 2.4kg · every lunch, primary carb source

2.4 kg ✅

Avocat Hass Bio x2

3 packs = 6 avocados · daily fat source

6 avocados ✅

Chou Brocoli 500g

1 pack · most dinners as roasted side

500 g ✅

Courgette Bio 500g

1 pack · M1 dinner, M2 dinner, M6 dinner

500 g ✅

Épinards 300g

M1 breakfast, M4 frittata

300 g ✅

Poivron tricolore 500g

2 packs = 1kg · stir-fry, roasting, frittata

1 kg ✅

Champignon Blond 200g

M4 lunch, M6 dinner · sauté in butter or olive oil

200 g ✅

Asperge Verte 420g

M1 dinner (chicken + asparagus), M2 lunch

420 g ✅

Tomates Cerises 400g

M1 breakfast, M4 frittata, salads

400 g ✅

Oignon jaune 500g

All stir-fry and roasting bases

500 g ✅

Concombre Bio

3 pieces · M3 smoked salmon plate + shrimp bowls

3 pcs ✅

Chou rouge râpé Florette 250g

🆕 New! Use as salad base for shrimp bowls & M3 dinner

250 g 🆕

Ail Blanc Bio (3 têtes)

All cooking — essential base

3 heads ✅

🍓

Fruits & Pantry

Myrtilles (blueberries) 500g

Daily yogurt snack · replaces "mixed berries"

500 g ✅

Framboises (raspberries) 125g × 2

250g total · mix with blueberries for variety

250 g ✅

Banane Bio x5

Pre/post-workout snacks · M4 snack

5 ✅

Orange Bio 1kg

M2 breakfast (D2 training day), M5 breakfast (D5 fast day — eat at noon)

1 kg ✅

Pomme Juliet Bio × 4

M3 breakfast (D3 fast — eat at noon), M5 snack

4 apples ✅

Citron Jaune Bio × 4

Dressings, M3 plate, fasting water

4 ✅

Paprika Doux Ducros 40g

Chicken seasoning M4 & M6

40 g ✅

Beurre doux 250g

🆕 Use sparingly for mushrooms & asparagus sauté — adds flavour

250 g 🆕

Day-by-Day Meals

Built from exactly what you bought · shrimp replaces fresh salmon

Day 1 · Monday · Lift A

⚡ FAST 12PM–8PM

Breakfast

SKIP — black coffee, sparkling water until noon

Lunch 12PM

280g bœuf haché 5% · sweet potato (1.5 medium) · roasted poivrons tricolores & oignon

→ Use the 5% lean beef here — least fat, best for fasted state

~860

Dinner 6PM

260g poulet fermier · asperges + courgette + ¼ avocat · olive oil & ail

→ Slice chicken thin, pan-fry 6 min each side with garlic

~540

Snack 7:30

200g yaourt grec 0% · myrtilles + framboises · ½ banane

~220

Total

~1,620 KCAL

Day 2 · Tuesday · F45 Athletic

🏋️ Training Day

Breakfast

3 eggs + 2 egg whites omelette · champignons + épinards sautés au beurre · 1 orange

→ Use the beurre doux here — small knob for mushrooms, big flavour

~480

Lunch

250g steak haché (grill as patties) · sweet potato · asperges rôties · tomates cerises

→ Steak haché = your "sirloin" this week. Grill 3 min each side, no press

~700

Dinner

200g bœuf haché 5% · courgette + poivrons + oignon sautés · ½ avocat

~520

Snack

2 œufs durs · 1 pomme · myrtilles

~280

Total

~1,980 KCAL

Day 3 · Wednesday · Lift B

⚡ FAST 12PM–8PM

Breakfast

SKIP — black coffee until noon

Lunch 12PM

65g saumon fumé + 3 œufs brouillés · concombre + citron + ¼ avocat · 1 pomme

→ This uses your FIRST pack of smoked salmon. Eat slowly — this is your break-fast meal

~580

Lunch +

150g crevettes sautées ail + paprika · sweet potato (1 medium) · brocoli rôti

→ 🦐 Shrimp replaces fresh salmon fillet here. Sauté 2 min — already cooked

~480

Dinner 6PM

260g poulet fermier · chou rouge râpé + concombre + citron · ¼ avocat

→ 🆕 Red cabbage slaw as base — crunchy, no cook needed, great with chicken

~500

Snack 7:30

200g yaourt grec · framboises + myrtilles

~200

Total

~1,760 KCAL

Day 4 · Thursday · Rest

😴 Rest Day

Breakfast

Frittata 5 œufs · épinards + poivrons + oignon + tomates cerises · ½ avocat

→ Bake in oven 180°C 12 min or cover pan on low heat

~520

Lunch

250g poulet fermier (paprika + ail + beurre) · sweet potato · champignons + kale... ⚠️ no kale bought → substitute brocoli

→ Swap kale for brocoli this week — same nutrition profile

~560

Dinner

150g crevettes · ½ avocat · brocoli + courgette rôtis · citron

→ 🦐 Shrimp replaces salmon fillet. Add squeeze of lemon + ail — 2 min sauté max

~430

Snack

1 banane + 2 œufs durs

~200

Total

~1,710 KCAL

Day 5 · Friday · Lift C

⚡ FAST 12PM–8PM

Breakfast

SKIP — black coffee until noon

Lunch 12PM

250g steak haché (2 patties, grillés) · sweet potato + poivrons + oignon rôtis

→ Your "steak" day. Season patties with ail + paprika, grill dry

~870

Dinner 6PM

150g crevettes · brocoli + haricots verts... ⚠️ no green beans bought → use courgette + brocoli · ½ avocat

→ 🦐 Shrimp replaces salmon fillet. Courgette + brocoli combo works perfectly

~440

Snack 7:30

200g yaourt grec · myrtilles + framboises · 1 pomme

~250

Total

~1,560 KCAL

Day 6 · Saturday · F45 Strength

🏋️ Training Day

Breakfast

3 œufs brouillés + 65g saumon fumé + ½ avocat + tomates cerises

→ Second (last) smoked salmon pack. Enjoy it — this is your richest breakfast of the week

~520

Lunch

280g poulet fermier (cuisses or blanc) · sweet potato 1.5 · poivrons + oignon + brocoli rôtis

→ M6 Chicken Bowl day. Use chicken thighs if you have them, breast otherwise

~660

Dinner

250g poulet blanc en lanières · courgette + champignons rôtis · ½ avocat · citron-ail

→ Slice thin, cook 5 min in olive oil + ail + paprika. Top with lemon squeeze

~530

Snack

200g yaourt grec · myrtilles · 1 pomme

~230

Total

~2,100 KCAL

Day 7 · Sunday · 🏃 MURPH

NOT A FAST DAY — EAT BREAKFAST

Breakfast

3 œufs + 2 blancs d'œufs omelette · champignons + épinards · ½ avocat · 1 orange

→ Eat 60–90 min before Murph. Don't go in fasted.

~480

Post-Murph

250g steak haché (patties) · sweet potato 1.5 · asperges rôties + tomates cerises

→ Eat within 45 min post-Murph. This is your recovery window — don't skip it

~700

Dinner

200g bœuf haché 5% · courgette + poivrons + oignon sautés · ½ avocat

→ Lighter dinner — your body needs protein, not carbs at this stage

~520

Snack

200g yaourt grec · myrtilles + framboises · 1 banane

→ Extra banana tonight — you earned it after Murph

~280

Total

~1,980 KCAL

🛒 This Week's Prep Notes

🦐 Shrimp is pre-cooked — never more than 2 min in the pan with garlic + olive oil. Overcooking ruins the texture. Use straight from fridge when in a hurry.

🥩 Steak haché ≠ sirloin but it works. Grill as thick patties (don't press them), medium heat, 3 min each side. Season with ail, paprika, sel.

🥬 Red cabbage (chou rouge) — use raw as a crunchy salad base. Shred fine, dress with lemon + olive oil + pinch sel. Pairs perfectly with shrimp & chicken.

🧀 Butter for mushrooms — small knob of beurre doux in a hot pan, add champignons, don't stir for 2 min. Way better flavour than olive oil. Use sparingly.

🐟 Smoked salmon is gone by D3+D6 — if you want it earlier in the week, swap D6 breakfast to 3 eggs + avocado and save it for D3 where it fits better with M3 plan.

🏃 D7 Murph — not a fast day. Eat breakfast 60–90 min before. Prep your post-Murph meal (steak haché + sweet potato) the night before so it's ready when you get back.

21-DAYCUTPROGRAM

21-DAY
CUT
PROGRAM