Customized Workout And Diet Plan For You

Day 1: Warm-up: 10 minutes of stretching Circuit 1: 3 rounds of 12 reps each Bodyweight squats Push-ups (modified or knee push-ups if needed) Seated leg curls (using a resistance band) Circuit 2: 3 rounds of 12 reps each Walking lunges Dumbbell shoulder press (using light weights) Plank (hold for 30 seconds) Day 2: Warm-up: 10 minutes of stretching Cardio: 30 minutes of moderate intensity cardio (such as brisk walking or cycling) Cool-down: 10 minutes of stretching Day 3: Warm-up: 10 minutes of stretching Circuit 1: 3 rounds of 12 reps each Dumbbell step-ups Bent-over dumbbell rows (using light weights) Glute bridges (using a resistance band) Circuit 2: 3 rounds of 12 reps each Tricep dips (using a chair or bench) Leg raises Bird-dog exercise Day 4: Rest day Day 5: Warm-up: 10 minutes of stretching Cardio: 30 minutes of high-intensity interval training (such as sprint intervals or jumping jacks) Cool-down: 10 minutes of stretching Day 6: Warm-up: 10 minutes of stretching Circuit 1: 3 rounds of 12 reps each Lunges with bicep curls (using light weights) Reverse flies (using light weights) Side plank (hold for 30 seconds on each side) Circuit 2: 3 rounds of 12 reps each Russian twists (using a medicine ball or dumbbell) Superman exercise Wall sit (hold for 30 seconds) Day 7: Rest day Maintenance Calorie Intake: Based on your age, weight, and height, your estimated maintenance calorie intake is around 1,600 calories per day. Daily Diet for Weight Loss: To achieve your goal of losing 1 lb of body weight per week, you will need to create a calorie deficit of around 500 calories per day. This means you should aim to consume around 1,100-1,200 calories per day. Here is a sample daily diet plan that includes salmon and avoids nuts: Breakfast: 2 scrambled eggs 1 slice of whole grain toast 1/2 cup of sliced strawberries Snack: 1 small apple 1 string cheese Lunch: Grilled salmon (4 oz) 1 cup of roasted vegetables (such as broccoli, zucchini, and bell peppers) 1/2 cup of brown rice Snack: 1 small container of plain Greek yogurt 1/4 cup of blueberries Dinner: Grilled chicken breast (4 oz) 1 cup of steamed green beans 1/2 cup of quinoa Snack: 1 small pear 1 hard-boiled egg