Pro Fitness Coach

Absolutely! Here's your diet plan and workout routine for gaining muscle without using tables: ### Diet Plan (7 Days): **Monday:** - Lentils (2 servings): High in protein, essential for muscle growth - Quinoa (1 serving): Quality protein and complex carbs - Spinach (1 serving): Rich in iron and vitamins **Tuesday:** - Chickpeas (2 servings): Excellent source of protein and fiber - Brown Rice (1 serving): Nutrient-dense complex carbs - Broccoli (1 serving): High in antioxidants and fiber **Wednesday:** - Tofu (2 servings): Plant-based protein for muscle repair - Sweet Potato (1 serving): Provides energy and essential nutrients - Kale (1 serving): Rich in vitamins and antioxidants **Thursday:** - Black Beans (2 servings): Great source of protein and fiber - Quinoa (1 serving): Complete protein with essential amino acids - Bell Peppers (1 serving): High in vitamin C and antioxidants **Friday:** - Greek Yogurt (2 servings): High in protein and probiotics - Whole Grain Bread (2 servings): Complex carbs for sustained energy - Avocado (1 serving): Healthy fats and additional protein **Saturday:** - Seitan (2 servings): Rich in protein, vital for muscle recovery - Brown Rice (1 serving): Complex carbs for energy - Asparagus (1 serving): Low in calories, rich in nutrients **Sunday:** - Tempeh (2 servings): High-quality protein for muscle growth - Quinoa (1 serving): Complete protein source - Mixed Vegetables (1 serving): Nutrient-dense and fiber-rich ### Workout Plan (6 Days): **Monday:** - Squats (4 sets): Targets major leg muscles for strength - Lunges (3 sets): Enhances leg muscle strength and endurance - Leg Press (3 sets): Focuses on quadriceps and glutes **Tuesday:** - Push-Ups (4 sets): Engages chest, triceps, and shoulders - Dumbbell Bench Press (3 sets): Targets chest muscles for growth - Shoulder Press (3 sets): Strengthens shoulder muscles **Wednesday:** - Pull-Ups (4 sets): Engages back and biceps for strength - Bent-Over Rows (3 sets): Focuses on upper back muscles - Bicep Curls (3 sets): Isolates biceps for growth and strength **Thursday:** - Deadlifts (4 sets): Engages multiple muscle groups for strength - Romanian Deadlifts (3 sets): Focuses on hamstring and lower back muscles - Plank (3 sets): Strengthens core muscles **Friday:** - Chest Flyes (4 sets): Targets chest muscles for definition - Tricep Dips (3 sets): Engages triceps effectively - Russian Twists (3 sets): Works on obliques and core stability **Saturday:** - HIIT Cardio: High-intensity intervals for fat burning ### Reasons for Exercise and Food Selection: - **Exercise Variety:** Each workout routine includes exercises targeting specific muscle groups for overall muscle development. - **Nutrient-Rich Diet:** The diet plan incorporates a variety of plant-based proteins, complex carbohydrates, and nutrient-dense vegetables to support muscle growth and recovery. Wishing you tremendous success on your muscle gain journey! Stay dedicated and keep pushing towards your goals! 🌟🏋️‍♀️ Good luck!