Personal Weekly Workout Creator

$weight = 190 $weight_unit = lbs $sex = male $goal = to gain muscle tone $age = 46 Calorie Intake: To help you gain muscle tone, you should aim for a daily calorie intake of approximately 2,835 calories per day. Monday Nutrition: Breakfast: Start with a breakfast of 3 egg omelet with spinach, mushrooms, and cheese. Add a side of fruit or a small bowl of oatmeal. Lunch: Grilled chicken and vegetable salad. Dinner: A 4oz. serving of steak with a side of roasted vegetables. Workout: Warm-up: Start with a 5-minute jog or brisk walk to get your heart rate up. Followed by 10-15 minutes of dynamic stretching and light calisthenics. Strength Training: • Chest Press: 3 sets of 10-12 reps • Shoulder Press: 3 sets of 10-12 reps • Bent-Over Rows: 3 sets of 10-12 reps • Lat Pulldowns: 3 sets of 10-12 reps • Squats: 3 sets of 10-12 reps • Lunges: 3 sets of 10-12 reps • Push-ups: 3 sets of 10-12 reps • Crunches: 3 sets of 10-12 reps Cool-down: Finish with a 5-minute walk or jog and 5 minutes of static stretching. Tuesday Nutrition: Breakfast: Start with a breakfast of scrambled eggs with bell peppers, onions, and bacon. Add a side of toast and a piece of fruit. Lunch: Grilled salmon and roasted vegetables. Dinner: A 4oz. serving of chicken with a side of steamed vegetables. Workout: Warm-up: Start with a 5-minute jog or brisk walk to get your heart rate up. Followed by 10-15 minutes of dynamic stretching and light calisthenics. Strength Training: • Bench Press: 3 sets of 10-12 reps • Upright Rows: 3 sets of 10-12 reps • Deadlifts: 3 sets of 10-12 reps • Reverse Flys: 3 sets of 10-12 reps • Leg Press: 3 sets of 10-12 reps • Step-Ups: 3 sets of 10-12 reps • Push-ups: 3 sets of 10-12 reps • Sit-Ups: 3 sets of 10-12 reps Cool-down: Finish with a 5-minute walk or jog and 5 minutes of static stretching. Wednesday Nutrition: Breakfast: Start with a breakfast of scrambled eggs with spinach and mushrooms. Add a side of toast and a piece of fruit. Lunch: Grilled chicken and vegetable stir fry. Dinner: A 4oz. serving of steak with a side of roasted vegetables. Workout: Warm-up: Start with a 5-minute jog or brisk walk to get your heart rate up. Followed by 10-15 minutes of dynamic stretching and light calisthenics. Strength Training: • Incline Chest Press: 3 sets of 10-12 reps • Upright Rows: 3 sets of 10-12 reps • Bent-Over Rows: 3 sets of 10-12 reps • Lat Pulldowns: 3 sets of 10-12 reps • Squats: 3 sets of 10-12 reps • Lunges: 3 sets of 10-12 reps • Push-ups: 3 sets of 10-12 reps • Crunches: 3 sets of 10-12 reps Cool-down: Finish with a 5-minute walk or jog and 5 minutes of static stretching. Thursday Nutrition: Breakfast: Start with a breakfast of oatmeal with blueberries and nuts. Add a side of toast and a piece of fruit. Lunch: Grilled salmon and steamed vegetables. Dinner: A 4oz. serving of steak with a side of roasted vegetables. Workout: Warm-up: Start with a 5-minute jog or brisk walk to get your heart rate up. Followed by 10-15 minutes of dynamic stretching and light calisthenics. Strength Training: • Chest Press: 3 sets of 10-12 reps • Shoulder Press: 3 sets of 10-12 reps • Bent-Over Rows: 3 sets of 10-12 reps • Lat Pulldowns: 3 sets of 10-12 reps • Squats: 3 sets of 10-12 reps • Lunges: 3 sets of 10-12 reps • Push-ups: 3 sets of 10-12 reps • Crunches: 3 sets of 10-12 reps Cool-down: Finish with a 5-minute walk or jog and 5 minutes of static stretching. Friday Nutrition: Breakfast: Start with a breakfast of yogurt and granola. Add a side of toast and a piece of fruit. Lunch: Grilled chicken and vegetable salad. Dinner: A 4oz. serving of steak with a side of roasted vegetables. Workout: Warm-up: Start with a 5-minute jog or brisk walk to get your heart rate up. Followed by 10-15 minutes of dynamic stretching and light calisthenics. Strength Training: • Bench Press: 3 sets of 10-12 reps • Upright Rows: 3 sets of 10-12 reps • Deadlifts: 3 sets of 10-12 reps • Reverse Flys: 3 sets of 10-12 reps • Leg Press: 3 sets of 10-12 reps • Step-Ups: 3 sets of 10-12 reps • Push-ups: 3 sets of 10-12 reps • Sit-Ups: 3 sets of 10-12 reps Cool-down: Finish with a 5-minute walk or jog and 5 minutes of static stretching. Saturday Nutrition: Breakfast: Start with a breakfast of eggs with spinach, mushrooms, and cheese. Add a side of toast and a piece of fruit. Lunch: Grilled salmon and roasted vegetables. Dinner: A 4oz. serving of chicken with a side of steamed vegetables. Workout: Warm-up: Start with a 5-minute jog or brisk walk to get your heart rate up. Followed by 10-15 minutes of dynamic stretching and light calisthenics. Strength Training: • Incline Chest Press: 3 sets of 10-12 reps • Upright Rows: 3 sets of 10-12 reps • Bent-Over Rows: 3 sets of 10-12 reps • Lat Pulldowns: 3 sets of 10-12 reps • Squats: 3 sets of 10-12 reps • Lunges: 3 sets of 10-12 reps • Push-ups: 3 sets of 10-12 reps • Crunches: 3 sets of 10-12 reps Cool-down: Finish with a 5-minute walk or jog and 5 minutes of static stretching. Sunday Nutrition: Breakfast: Start with a breakfast of oatmeal with blueberries and nuts. Add a side of toast and a piece of fruit. Lunch: Grilled chicken and vegetable stir fry. Dinner: A 4oz. serving of steak with a side of roasted vegetables. Workout: Warm-up: Start with a 5-minute jog or brisk walk to get your heart rate up. Followed by 10-15 minutes of dynamic stretching and light calisthenics. Strength Training: • Chest Press: 3 sets of 10-12 reps • Shoulder Press: 3 sets of 10-12 reps • Bent-Over Rows: 3 sets of 10-12 reps • Lat Pulldowns: 3 sets of 10-12 reps • Squats: 3 sets of 10-12 reps • Lunges: 3 sets of 10-12 reps • Push-ups: 3 sets of 10-12 reps • Crunches: 3 sets of 10-12 reps Cool-down: Finish with a 5-minute walk or jog and 5 minutes of static stretching. $weight = 190 $weight_unit = lbs $sex = female $goal = burn fat $age = 32 Daily Calorie Intake: For a woman of your age, size, and goal of burning fat, you should aim to consume around 1,800-2,000 calories per day. Monday: Nutrition Plan: Breakfast: 2 hard boiled eggs, 1 cup of oatmeal with blueberries and a sprinkle of cinnamon, and 1 cup of green tea. Lunch: A salad with chickpeas, spinach, and grilled chicken, with a vinaigrette dressing and a side of 1 cup of brown rice. Dinner: Baked salmon with 1 cup of steamed broccoli and ½ cup of quinoa. Workout Routine: Cardio: 30 minutes of high-intensity interval training (HIIT) on the treadmill, alternating between running for 1 minute and walking for 1 minute. Strength Training: 3 sets of 8-10 reps of bodyweight squats and push-ups. Tuesday: Nutrition Plan: Breakfast: 2 slices of sprouted grain toast with almond butter and 1 banana, and a cup of green tea. Lunch: A wrap with grilled turkey, spinach, and tomatoes, with a side of 1 cup of quinoa. Dinner: Baked tilapia with 1 cup of steamed asparagus and ½ cup of brown rice. Workout Routine: Cardio: 30 minutes of incline walking on the treadmill. Strength Training: 3 sets of 8-10 reps of reverse lunges and bent-over rows. Wednesday: Nutrition Plan: Breakfast: 2 scrambled eggs with ¼ cup of diced bell peppers and onions, and 1 cup of oatmeal with a sprinkle of cinnamon and blueberries. Lunch: A quinoa bowl with grilled chicken, roasted vegetables, and a drizzle of olive oil. Dinner: Baked tofu with 1 cup of steamed green beans and ½ cup of quinoa. Workout Routine: Cardio: 30 minutes of steady-state running on the treadmill. Strength Training: 3 sets of 8-10 reps of glute bridges and tricep dips. Thursday: Nutrition Plan: Breakfast: 1 cup of Greek yogurt with 1 cup of berries and a scoop of hemp seeds, and 1 cup of green tea. Lunch: A salad with grilled salmon, spinach, and tomatoes, with a vinaigrette dressing and a side of 1 cup of quinoa. Dinner: Baked chicken breast with 1 cup of roasted sweet potatoes and ½ cup of brown rice. Workout Routine: Cardio: 30 minutes of hill sprints on the treadmill. Strength Training: 3 sets of 8-10 reps of burpees and reverse flys. Friday: Nutrition Plan: Breakfast: 2 slices of sprouted grain toast with avocado and 1 hard boiled egg, and 1 cup of green tea. Lunch: A wrap with grilled tofu, spinach, and tomatoes, with a side of 1 cup of quinoa. Dinner: Baked salmon with 1 cup of steamed broccoli and ½ cup of brown rice. Workout Routine: Cardio: 30 minutes of HIIT on the treadmill, alternating between running for 1 minute and walking for 1 minute. Strength Training: 3 sets of 8-10 reps of bodyweight squats and bent-over rows. Saturday: Nutrition Plan: Breakfast: A smoothie with ½ banana, ½ cup of blueberries, ½ cup of coconut milk, and 1 scoop of protein powder. Lunch: A quinoa bowl with grilled chicken, roasted vegetables, and a drizzle of olive oil. Dinner: Baked tilapia with 1 cup of steamed asparagus and ½ cup of quinoa. Workout Routine: Cardio: 30 minutes of incline walking on the treadmill. Strength Training: 3 sets of 8-10 reps of reverse lunges and push-ups. Sunday: Nutrition Plan: Breakfast: 2 scrambled eggs with ¼ cup of diced bell peppers and onions, and 1 cup of oatmeal with a sprinkle of cinnamon and blueberries. Lunch: A salad with chickpeas, spinach, and grilled salmon, with a vinaigrette dressing and a side of 1 cup of brown rice. Dinner: Baked tofu with 1 cup of steamed green beans and ½ cup of quinoa. Workout Routine: Cardio: 30 minutes of steady-state running on the treadmill. Strength Training: 3 sets of 8-10 reps of glute bridges and tricep dips.