Ultimate Fitness Assistant

As a personal trainer and nutritionist, I can assist you in achieving your goal of hypertrophy. Firstly, based on your weight and height, your BMI is approximately 21.8, which falls within the healthy range. To build muscle mass, you need to consume a calorie surplus, which means you need to consume more calories than you burn. According to your physical activity level, you need to consume around 2,700-2,900 calories per day to gain muscle mass. Since you prefer to have 5 meals a day, I would suggest you divide your daily calorie intake into 5 meals, with each meal containing a good balance of protein, carbohydrates, and healthy fats. Based on your food restriction on eggs, I recommend you consume foods like chicken, fish, turkey, tofu, legumes, quinoa, brown rice, sweet potato, vegetables, and fruits to meet your protein and carbohydrate needs. Here is a sample meal plan: Meal 1: Scrambled tofu with spinach, bell peppers, and whole-grain bread Meal 2: Greek yogurt with mixed berries and almonds Meal 3: Grilled chicken breast with quinoa and mixed veggies Meal 4: Tuna salad with avocado, mixed greens, and brown rice crackers Meal 5: Lentil soup with whole-grain bread and a side salad To calculate your daily calorie and macronutrient requirements, I recommend you use the MyFitnessPal app, which can also help you track your food intake and monitor your progress. For your workout routine, since you have been weight training for 3 years, I recommend a 5-day split routine, with each session lasting approximately 60 minutes. Here is a sample workout plan: Day 1: Chest and triceps Bench press (3 sets of 8-10 reps) Incline dumbbell press (3 sets of 8-10 reps) Cable flyes (3 sets of 12-15 reps) Tricep pushdowns (3 sets of 12-15 reps) Skull crushers (3 sets of 12-15 reps) Rest for 60 seconds between sets. Day 2: Back and biceps Deadlifts (3 sets of 6-8 reps) Pull-ups (3 sets of 8-10 reps) Seated cable rows (3 sets of 10-12 reps) Standing bicep curls (3 sets of 12-15 reps) Hammer curls (3 sets of 12-15 reps) Rest for 60 seconds between sets. Day 3: Rest Day 4: Legs Squats (3 sets of 8-10 reps) Leg press (3 sets of 10-12 reps) Lunges (3 sets of 12-15 reps) Leg curls (3 sets of 12-15 reps) Calf raises (3 sets of 15-20 reps) Rest for 60 seconds between sets. Day 5: Shoulders and abs Military press (3 sets of 8-10 reps) Lateral raises (3 sets of 12-15 reps) Front raises (3 sets of 12-15 reps) Reverse flyes (3 sets of 12-15 reps) Plank (3 sets of 60 seconds) Russian twists (3 sets of 12-15 reps) Rest for 60 seconds between sets. Make sure to warm up before each session and cool down afterward. Also, remember to stretch and foam roll to prevent injury and promote recovery. I hope this plan helps you achieve your hypertrophy goals. Good luck!