Your Personal Workout And Diet Plan

Sure, I'd be happy to help you create a detailed personalized workout and diet plan to help you achieve your goal of muscle gain while taking into consideration your advanced workout experience and restrictions on weights and machines. Diet Plan: To support muscle growth, it's important to consume enough protein, carbohydrates, and healthy fats in your diet. Here's a sample meal plan with the macro and micro nutrients you need to reach your goals: Breakfast (7am): 3 whole eggs, scrambled, with 2 slices of whole grain toast 1 cup of mixed berries 1 serving of almond milk Total: 400 calories, 30g protein, 45g carbohydrates, 15g fat Mid-morning snack (10am): Greek yogurt with 1 scoop of vanilla protein powder Total: 200 calories, 30g protein, 15g carbohydrates, 5g fat Lunch (1pm): Grilled chicken breast (6 oz) with mixed greens salad 1 serving of balsamic vinegar 1 medium sweet potato Total: 400 calories, 40g protein, 50g carbohydrates, 5g fat Mid-afternoon snack (4pm): 1 serving of almond milk protein shake Total: 200 calories, 30g protein, 15g carbohydrates, 5g fat Dinner (7pm): Grilled salmon (6 oz) with roasted vegetables (e.g. broccoli, carrots, and sweet potatoes) Total: 400 calories, 40g protein, 25g carbohydrates, 15g fat Total daily intake: 1600 calories, 180g protein, 150g carbohydrates, 50g fat Workout Plan: Here's a sample workout plan to help you build muscle and achieve your goals, taking into consideration your advanced workout experience and restrictions on weights and machines: Warm-up: 5 minutes of light cardio (e.g. jumping jacks or jogging in place) Bodyweight exercises: Pistol squats: 3 sets of 8-12 reps per leg. This exercise works your quadriceps, hamstrings, and glutes. Make sure to keep your chest up and extend one leg in front of you while keeping the other leg bent. Handstand push-ups: 3 sets of 8-12 reps. This exercise works your chest, triceps, and shoulders. Make sure to keep your body in a straight line and lower your head to the ground. Single-leg deadlifts: 3 sets of 8-12 reps per leg. This exercise works your hamstrings, glutes, and lower back. Make sure to keep your back straight and lower your body until your hands reach the ground. Plank to pike: 3 sets of 8-12 reps. This exercise works your core, shoulder, and triceps. Make sure to keep your body in a straight line and push your hips up towards the ceiling. Cardio: 30 minutes of high-intensity interval training (HIIT) like sprints or hill sprints to build endurance. Cool-down: 5 minutes of stretching and foam rolling to improve flexibility and reduce muscle soreness. Note: When performing bodyweight exercises, it's important to start with a manageable number of reps and gradually increase as you get stronger. Also, make sure to use proper form and technique to avoid injury. Remember, consistency is key when it comes to reaching your fitness and muscle gain goals. Aim to stick to this plan for at least 8-12 weeks before making any changes. And always listen to your body, if you feel any pain or discomfort, stop and seek medical advice if necessary.