Female teenager with limited time workout and diet plan

-Flat dumbbell press X3 (6-10 reps)

-Tricep cable push downs X3 (6-10 reps)

-Lat pulldown X3 (10-12 reps)

-Straight bar curls X3 (6-10 reps)

-Lunges X3 (16-20 reps)

-Seated abductor machine X3 (12-15 reps)

-Hack squat X4 (6-10 reps)

-Leg extensions X3 (12-15 reps)

-Shoulder press X3 (6-10 reps)

-Cable crunches X4 (10-12 reps)

-Leg raises X4 (10-12 reps) (add weight between your legs)

-20-30 minutes treadmill at 10% incline

-Incline dumbbell press X2 (10-12 reps) Superset with Chest flies (10-12 reps) X2

-Lateral raises X3 (10-12 reps) Superset with face pulls X3 (10-12 reps)

-Seated machine lat pullovers or seated bench cable pullovers X2(10-12 reps) Superset with cable rows X2 (10-12reps)

-Hip thrusts X3 (8-10 reps)

-Hamstring curls X3(12-15 reps)

-Calve raises X3 (15-20 reps)

-10-20 minutes treadmill at 10% incline

Breakfast

• Greek Yogurt Parfait with Fruit and Granola

• 1 cup plain Greek yogurt (120 calories)

• ½ cup mixed berries (40 calories)

• ¼ cup granola (100 calories)

• 1 tbsp chia seeds (60 calories)

Total Breakfast Calories: ~320 calories

Mid-Morning Snack

• Apple with Almond Butter

• 1 medium apple (95 calories)

• 1 tbsp almond butter (90 calories)

Total Snack Calories: ~185 calories

Lunch

• Turkey and Avocado Sandwich

• 2 slices whole-grain bread (160 calories)

• 4 oz turkey breast (120 calories)

• ¼ avocado, sliced (60 calories)

• Lettuce, tomato, and cucumber (20 calories)

• 1 tsp mustard or hummus (15 calories)

Total Lunch Calories: ~375 calories

Afternoon Snack

• Hummus and Veggies

• ¼ cup hummus (100 calories)

• 1 cup sliced veggies (carrots, bell peppers, cucumbers) (50 calories)

Total Snack Calories: ~150 calories

Dinner

• Baked Salmon with Brown Rice and Vegetables

• 5 oz salmon filet (250 calories)

• ½ cup cooked brown rice (110 calories)

• 1 cup steamed broccoli and carrots (50 calories)

• 1 tsp olive oil drizzled over vegetables (40 calories)

Total Dinner Calories: ~450 calories

Evening Snack (Optional)

• Mixed Nuts

• ¼ cup mixed nuts (200 calories)

Total Snack Calories: ~200 calories

Total Daily Calories: ~1,980 calories without evening snack or ~2,180 calories with evening snack

Hydration: Aim for at least 8 glasses of water daily.

This plan is rich in lean protein, whole grains, fiber, and healthy fats, supporting cardiovascular health and sustained energy. Adjust portion sizes based on individual activity levels, weight goals, or specific health needs. For bulking if you see no weight gain within a week try increasing your calories by 300 a day. For cutting, if you see no weight loss within a week try decreasing your calories by 300 a day.  Don't hesitate to schedule a call with us for more precise diet plans for better results.

Bulking => aiming for 1.5-2kg increase per month for more muscle mass and less fat gained

Cutting => aiming for 2-3kg decrease per month for less muscle  and more body fat loss