WORKOUT PLAN: Day 1 - Full Body Strength Training Barbell Squats - 3 sets of 8 reps with 2 minutes rest between sets Deadlifts - 3 sets of 8 reps with 2 minutes rest between sets Dumbbell Bench Press - 3 sets of 8 reps with 2 minutes rest between sets Pull-ups - 3 sets of 6 reps with 2 minutes rest between sets Seated Cable Rows - 3 sets of 8 reps with 2 minutes rest between sets Standing Dumbbell Shoulder Press - 3 sets of 10 reps with 1.5 minutes rest between sets Barbell Bicep Curls - 3 sets of 10 reps with 1.5 minutes rest between sets Tricep Rope Pushdowns - 3 sets of 10 reps with 1.5 minutes rest between sets Day 2 - High-Intensity Interval Training (HIIT) Treadmill Sprints - 8 rounds of 30 seconds work and 30 seconds rest Kettlebell Swings - 4 sets of 20 reps with 1 minute rest between sets Burpees - 4 sets of 10 reps with 1 minute rest between sets Box Jumps - 4 sets of 10 reps with 1 minute rest between sets Battle Rope Slams - 4 sets of 30 seconds with 1 minute rest between sets Day 3 - Endurance and Core Training Run - 30 minutes at a moderate pace Plank Holds - 4 sets of 1 minute with 1 minute rest between sets Bicycle Crunches - 4 sets of 20 reps with 1 minute rest between sets Russian Twists - 4 sets of 20 reps with 1 minute rest between sets Leg Raises - 4 sets of 15 reps with 1 minute rest between sets NUTRITION PLAN: Day 1: Breakfast: Scrambled eggs with spinach, tomatoes, and feta cheese 2 slices of whole wheat toast 1 medium orange Snack: Greek yogurt with sliced almonds and honey Lunch: Grilled chicken breast with roasted sweet potatoes and green beans 1 medium apple Snack: Carrots and hummus Dinner: Grilled salmon with roasted asparagus and quinoa 1 cup of mixed berries Calories: 1800 Protein: 130 grams Carbohydrates: 200 grams Fat: 50 grams Day 2: Breakfast: Protein smoothie with almond milk, frozen berries, banana, and protein powder 2 slices of whole wheat toast with almond butter Snack: Hard-boiled eggs Lunch: Grilled shrimp with mixed vegetables and brown rice 1 medium apple Snack: Greek yogurt with sliced almonds and honey Dinner: Turkey meatballs with zucchini noodles and marinara sauce 1 medium orange Calories: 1700 Protein: 140 grams Carbohydrates: 150 grams Fat: 60 grams Day 3: Breakfast: Oatmeal with almond milk, banana, and sliced almonds 1 medium orange Snack: Hard-boiled eggs Lunch: Grilled salmon with mixed greens, cucumbers, and lemon vinaigrette 1 medium apple Snack: Carrots and hummus Dinner: Beef stir-fry with mixed vegetables and brown rice 1 cup of mixed berries Calories: 1900 Protein: 140 grams Carbohydrates: 200 grams Fat: 60 grams GROCERY LIST: Eggs Greek yogurt Almond milk Frozen berries Bananas Whole wheat bread Almond butter Sliced almonds Avocado Tomatoes Oats Almond milk Salmon fillets Chicken breasts Beef stir-fry strips Shrimp Asparagus Green beans Zucchini Mixed vegetables Mixed greens Cherry tomatoes Cucumbers Carrots Hummus Quinoa Brown rice Mixed berries Grocery Store Layout: Produce section: bananas, oranges, apples, tomatoes, asparagus, green beans, zucchini, mixed vegetables, mixed greens, cherry tomatoes, cucumbers, and carrots. Frozen section: frozen berries and shrimp. Dairy section: eggs, Greek yogurt, and almond milk. Bread section: whole wheat bread. Nut and seed section: almond butter and sliced almonds. Meat and seafood section: salmon fillets, chicken breasts, and beef stir-fry strips. Snack section: hummus and protein bars. Grain section: oats, quinoa, and brown rice. Berry section: mixed berries. I hope this helps you achieve your fitness goals! Remember to adjust your caloric intake and macros as needed to support your progress. Consult with a medical professional before starting any new exercise or nutrition program.