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    Male Adult with limited time workout and diet plan

    Male Adult with limited time workout and diet plan

    £9.99 GBP
    £9.99 GBP
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    X3 times per week
    Maximum time for each workout 1-1.5hours (remember work smart not hard)
    For each exercise aim to increase the weight by 5-10% from the first set.
    Last set must be up to failure.
    Rest should be between 2-2.5 minutes between each set for maximum recovery. You can check the smartwatch in our home page which will help you track exactly the amount of steps and calories burned in a day

    Workouts can be done whenever fitted within your weekly schedule as all three are full body workout. Aim for at least 2 days after your next workout for maximum recovery.

    1st Full body workout: (upper focus) (Strength focus)
    -Flat dumbbell press X3 (6-10 reps)
    -Incline bench press X3 (8-10 reps)
    -Shoulder press X3 (6-10 reps)
    -Tricep cable push downs X3 (6-10 reps)
    -Lat pulldown X3 (10-12 reps)
    -Machine row X3 (10-12 reps)
    -Straight bar curls X3 (6-10 reps)

    2nd Full body workout: (Upper and lower focus) (Strength and Hypertrophy focus)
    -Hack squat X4 (6-10 reps)
    -Leg extensions X3 (12-15 reps)
    -Seated machine tricep push downs X3 (10-12 reps) Superset with dumbbell skull crushes X3 (10-12 reps)
    -Spider curls X2 (10-12 reps) Superset with hammer curls X2 (10-12 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


    3rd Full body workout: (upper and lower focus) (Hypertrophy focus)
    -Incline dumbbell press X4 (10-12 reps) Superset with Chest flies (10-12 reps) X4
    -Lateral raises X3 (10-12 reps) Superset with face pulls X3 (10-12 reps)
    -Seated machine lat pullovers or seated bench cable pullovers X4 (10-12 reps) Superset with cable rows X4 (10-12reps)
    -Seated adductor machine X3 (12-15 reps)
    -Hamstring curls X3(12-15 reps)
    -Calve raises X3 (15-20 reps)

    -10-20 minutes treadmill at 10% incline

    Try each workout program suited for you for 3 months. Then based on the same principles and muscle groups targeted with the original programs change the exercises. For more information and updates about further programs and results we recommend booking an appointment to discuss with us.



    Diet plan:

    Breakfast


    • Scrambled Eggs with Whole-Grain Toast and Fruit

    • 2 large eggs, scrambled (140 calories)

    • 1 slice whole-grain toast (80 calories)

    • 1 tsp butter or olive oil for cooking (40 calories)

    • 1 medium banana (105 calories)


    Total Breakfast Calories: ~365 calories


    Mid-Morning Snack


    • Greek Yogurt with Honey and Granola

    • 1 cup plain Greek yogurt (120 calories)

    • 1 tsp honey (20 calories)

    • ¼ cup granola (100 calories)


    Total Snack Calories: ~240 calories


    Lunch


    • Turkey and Cheese Wrap

    • Whole-wheat wrap (130 calories)

    • 3 oz turkey breast (120 calories)

    • 1 slice cheddar cheese (110 calories)

    • Mixed greens, tomato, and cucumber (20 calories)

    • 1 tbsp hummus (30 calories)


    Total Lunch Calories: ~410 calories


    Afternoon Snack


    • Apple and Peanut Butter

    • 1 medium apple (95 calories)

    • 2 tbsp peanut butter (180 calories)


    Total Snack Calories: ~275 calories


    Dinner


    • Grilled Chicken with Brown Rice and Vegetables

    • 5 oz grilled chicken breast (220 calories)

    • 1 cup cooked brown rice (215 calories)

    • 1 cup steamed broccoli and carrots (50 calories)

    • 1 tsp olive oil (40 calories)


    Total Dinner Calories: ~525 calories


    Evening Snack (Optional)


    • Trail Mix (¼ cup with nuts and dried fruit) (200 calories)


    Total Snack Calories: ~200 calories


    Total Daily Calories: ~2,015 calories without the evening snack or ~2,215 calories with the evening snack

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

    If higher calories are needed due to physical activity, add an extra serving of fruit, an additional snack with protein, or increase portion sizes at meals. Adjustments can be made based on individual preferences, dietary needs, or activity levels. 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

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