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Fitness Nutrition Plan

The document outlines a customized fitness and nutrition plan aimed at losing belly fat, building muscle, and strengthening the body over a five-month period. It includes a detailed training schedule with specific exercises for each day of the week, focusing on bodyweight and resistance band workouts, as well as a nutrition plan emphasizing protein, complex carbs, and healthy fats. Progress tracking is recommended every two weeks with adjustments to the workout and diet as needed.

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c.olgu
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7 views3 pages

Fitness Nutrition Plan

The document outlines a customized fitness and nutrition plan aimed at losing belly fat, building muscle, and strengthening the body over a five-month period. It includes a detailed training schedule with specific exercises for each day of the week, focusing on bodyweight and resistance band workouts, as well as a nutrition plan emphasizing protein, complex carbs, and healthy fats. Progress tracking is recommended every two weeks with adjustments to the workout and diet as needed.

Uploaded by

c.olgu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Customized Fitness & Nutrition Plan

Goal & Schedule


Goal: Lose belly fat, build a six-pack, strengthen legs/arms, and gain 5 kg of muscle by mid-July (~5
months).
Schedule: Workouts on Tuesday, Thursday, Friday, Saturday, and Sunday (rest on Monday &
Wednesday).

Training Plan (Home-Based, Bodyweight & Resistance Bands)


Workout Duration: ~45 min/session

Tuesday (Lower Body & Core)

- Squats - 4x12
- Bulgarian Split Squats (Resistance Band) - 3x10/leg
- Glute Bridges - 3x12
- Calf Raises - 3x15
- Resistance Band Side Steps - 3x12
- Hanging or Lying Leg Raises - 4x12
- Bicycle Crunches - 3x15

Thursday (Upper Body Strength & Core)

- Push-Ups (Wide/Close-Grip) - 4x10-15


- Pike Push-Ups - 3x10
- Resistance Band Rows - 3x12
- Biceps Curls (Resistance Band) - 3x12
- Triceps Dips (on a Chair) - 3x12
- Superman Hold - 3x30 sec
- Plank (Front & Side) - 3x45 sec

Friday (Fat Loss & Full Body HIIT)

- Jumping Jacks - 45 sec


- Push-Ups - 20 sec
- Squats - 30 sec
- Burpees - 20 sec
- Mountain Climbers - 30 sec
- Bicycle Crunches - 30 sec
- *Repeat for 3-4 rounds*
Saturday (Lower Body & Core Focus)

- Jump Squats - 3x10


- Step-Ups on a Chair - 3x12
- Reverse Lunges - 3x10
- Plank (Front & Side) - 3x45 sec
- V-Ups - 3x12
- Hollow Body Hold - 3x30 sec

Sunday (Upper Body Strength & Core)

- Push-Ups (Wide/Close-Grip) - 4x10-15


- Pike Push-Ups - 3x10
- Resistance Band Rows - 3x12
- Biceps Curls (Resistance Band) - 3x12
- Triceps Dips (on a Chair) - 3x12
- Superman Hold - 3x30 sec
- Hanging or Lying Leg Raises - 3x12

Nutrition Plan (Muscle Gain & Fat Loss)


Calories & Macros:
- Protein: ~1.8g per kg (~140g protein/day)
- Carbs: ~200g/day (focus on complex carbs)
- Fats: ~70g/day (healthy fats)
- Calories: ~2,300 kcal/day (mild surplus for muscle gain)

Meal 1 (Post-Fast, ~12 PM)

- 4 Scrambled Eggs with Spinach & Avocado


- 1 Gluten-Free Wrap with Chicken
- Handful of Almonds

Meal 2 (Pre-Workout Snack, ~4 PM)

- Protein Shake (Whey or Plant-Based) with Almond Milk


- Banana

Meal 3 (Dinner, ~8 PM)

- Grilled Salmon or Chicken


- Quinoa or Sweet Potato
- Steamed Broccoli & Olive Oil

Pre-Bed Snack (Optional for Muscle Gain)


- Greek Yogurt (Lactose-Free) with Walnuts & Berries

Tracking Progress & Adjustments


- Photos & Measurements: Every 2 weeks
- Strength Progression: Increase reps & resistance band tension
- Diet: Adjust calories/macros based on weight gain

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