Detailed Workout Nutrition Planner

Here's a 4-day workout routine that includes a mix of strength training, cardio, and flexibility exercises, along with a basic diet plan: Workout Routine: Day 1: Upper Body Strength Training Bench Press (Chest) - 3 sets of 8-10 reps Bent Over Rows (Back) - 3 sets of 8-10 reps Shoulder Press (Shoulders) - 3 sets of 8-10 reps Bicep Curls (Biceps) - 3 sets of 10-12 reps Tricep Dips (Triceps) - 3 sets of 10-12 reps Plank - Hold for 60 seconds Stretching and Mobility Work Day 2: Cardio and Flexibility Warm-up: 5-10 minutes of light jogging or brisk walking High-Intensity Interval Training (HIIT): 20 minutes (30 seconds high intensity followed by 30 seconds rest) Cool down: 5-10 minutes of stretching and deep breathing exercises Yoga or Pilates for flexibility and relaxation Day 3: Lower Body Strength Training Squats (Quads, Hamstrings, Glutes) - 3 sets of 10-12 reps Deadlifts (Hamstrings, Glutes, Back) - 3 sets of 8-10 reps Lunges (Quads, Glutes) - 3 sets of 10-12 reps each leg Calf Raises (Calves) - 3 sets of 12-15 reps Plank - Hold for 60 seconds Stretching and Mobility Work Day 4: Total Body Circuit Training Burpees - 3 sets of 12-15 reps Pull-ups or Lat Pulldowns (Back) - 3 sets of 8-10 reps Push-ups (Chest, Shoulders, Triceps) - 3 sets of 10-12 reps Leg Raises or Hanging Leg Raises (Abs) - 3 sets of 12-15 reps Russian Twists (Obliques) - 3 sets of 15-20 reps Stretching and Mobility Work Diet Plan: Meal 1: Breakfast Scrambled eggs with spinach and tomatoes Whole-grain toast Greek yogurt with berries Meal 2: Snack Handful of almonds and an apple Meal 3: Lunch Grilled chicken breast with quinoa and mixed vegetables Side salad with olive oil and balsamic vinegar dressing Meal 4: Snack Carrot and celery sticks with hummus Meal 5: Dinner Baked salmon with sweet potatoes and steamed broccoli Brown rice Meal 6: Evening Snack (if needed) Cottage cheese with a drizzle of honey Hydration: Drink plenty of water throughout the day to stay hydrated. Remember, consistency and progressive overload are key to seeing results. Start with weights that challenge you but allow proper form, and gradually increase weight and intensity as you get stronger. Also, listen to your body and incorporate rest days when needed. This is a general outline, and you can adjust the workout routine and diet plan based on your preferences, goals, and any specific dietary restrictions you may have. It's recommended to consult with a professional to personalize the plan further.