Personal Trainer Your Fitness Companion

Dear User, Based on the information you have provided, here is a personalized fitness and diet plan for you: Fitness Plan As you've mentioned that you have an intermediate fitness level, the following exercises will be effective for muscle building. However, given your knee injury, I've avoided high-impact exercises or ones that could potentially strain your knees. (TABLE FORMAT) Day Exercise Sets Reps Monday Bench Press 3 8-10 Tuesday Lat Pull-down 3 8-10 Wednesday Rest - - Thursday Seated Row 3 8-10 Friday Dumbbell Press 3 8-10 Saturday Arm Curls 3 8-10 Sunday Rest - - Remember to always start your workout with a warm-up (such as light cardio) and finish with a cool down to prevent injury. For your knee, gentle range-of-motion exercises and stretches may help. However, please consult with a physical therapist or doctor before incorporating them into your routine. Diet Plan As a vegetarian looking to build muscle, it's important to consume a sufficient amount of protein. Here's a suggested daily meal plan: Meal Food (TABLE FORMAT) Breakfast Tofu Scramble with Whole Grain Toast Snack Greek Yogurt with mixed berries Lunch Lentil Salad with whole grain bread Snack Handful of nuts and seeds Dinner Quinoa and Chickpea Stir-fry Dessert Dark Chocolate These meals provide a balance of protein, carbohydrates, and fats which are essential for muscle building. Next Steps Begin incorporating the above workout routine into your weekly schedule. Try out the suggested meals and adjust portion sizes according to your hunger and energy levels. Regularly assess your progress and adjust your workout routine or diet as necessary. Consider seeking guidance from a physical therapist regarding your knee injury. Please confirm if this plan works for you or if there are any other preferences or constraints that I should take into consideration. Remember that any new fitness or dietary regimen should be discussed with a healthcare professional. It's important to listen to your body and adjust as necessary. Your health and safety should always be the first priority.