Male teenager with limited time workout and diet plan

-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)

-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

-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

Breakfast

• Vegetable Omelet with Whole-Grain Toast

• 3 large eggs (210 calories)

• 1 cup spinach, mushrooms, and bell peppers (20 calories)

• 1 tsp olive oil for cooking (40 calories)

• 1 slice whole-grain toast (80 calories)

• Fresh Orange (1 medium) (60 calories)

Total Breakfast Calories: ~410 calories

Mid-Morning Snack

• Greek Yogurt with Mixed Nuts and Berries

• 1 cup plain Greek yogurt (120 calories)

• ½ cup mixed berries (40 calories)

• 1 tbsp mixed nuts (70 calories)

Total Snack Calories: ~230 calories

Lunch

• Grilled Chicken and Quinoa Bowl

• 5 oz grilled chicken breast (220 calories)

• ½ cup cooked quinoa (110 calories)

• Mixed greens, cucumber, tomatoes, and shredded carrots (50 calories)

• 1 tbsp olive oil and lemon dressing (100 calories)

• ¼ avocado, sliced (60 calories)

Total Lunch Calories: ~540 calories

Afternoon Snack

• Apple with Peanut Butter

• 1 medium apple (95 calories)

• 2 tbsp peanut butter (180 calories)

Total Snack Calories: ~275 calories

Dinner

• Grilled Steak with Sweet Potato and Vegetables

• 6 oz sirloin steak, grilled (400 calories)

• 1 medium sweet potato, baked (100 calories)

• 1 cup steamed broccoli or green beans (50 calories)

• 1 tsp olive oil (40 calories)

Total Dinner Calories: ~590 calories

Evening Snack (Optional)

• Cottage Cheese with Pineapple

• ½ cup low-fat cottage cheese (90 calories)

• ½ cup fresh pineapple chunks (40 calories)

Total Snack Calories: ~130 calories

Total Daily Calories: ~2,175 calories without the evening snack or ~2,305 calories with the evening snack

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

This plan offers a balance of lean proteins, whole grains, healthy fats, and fiber-rich fruits and vegetables. Adjust portion sizes based on activity level, muscle-building goals, or specific dietary 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