Thank you! Here is your COMPLETE 5-DAY FITNESS & NUTRITION PLAN

OVERVIEW

This comprehensive fitness and nutrition regimen is designed for individuals looking to build lean muscle while maintaining a caloric deficit. The program features:

5-day workout split (4 days strength training, 1 day cardio)

High-protein, calorie-deficit nutrition plan

Strategic supplementation with collagen peptides

2 complete rest days for recovery

WEEKLY WORKOUT SCHEDULE

DAY 1: BACK

Deadlifts: 3 sets × 8-10 reps

Barbell Rows: 3 sets × 10-12 reps

Pull-Ups/Assisted Pull-Ups: 3 sets × 8-10 reps

Seated Cable Rows: 3 sets × 10-12 reps

Lat Pulldowns: 3 sets × 10-12 reps

Face Pulls: 3 sets × 12-15 reps

DAY 2: ARMS

Barbell Bicep Curls: 3 sets × 10-12 reps

Tricep Dips: 3 sets × 10-12 reps

Hammer Curls: 3 sets × 10-12 reps

Tricep Pushdowns: 3 sets × 12-15 reps

Preacher Curls: 3 sets × 10-12 reps

Skull Crushers: 3 sets × 10-12 reps

DAY 3: LEGS (SESSION 1)

Barbell Squats: 3 sets × 8-10 reps

Romanian Deadlifts: 3 sets × 10-12 reps

Leg Press: 3 sets × 10-12 reps

Leg Extensions: 3 sets × 12-15 reps

Hamstring Curls: 3 sets × 12-15 reps

Standing Calf Raises: 3 sets × 15-20 reps

DAY 4: CARDIO

45-60 minutes of moderate-intensity cardio:

Options: jogging, cycling, elliptical, swimming, or rowing

Target heart rate: 65-75% of max heart rate

Alternative: 20-30 minutes of HIIT (30 sec high intensity, 90 sec recovery)

DAY 5: REST

DAY 6: LEGS (SESSION 2)

Note: At least 72 hours after first leg session

Front Squats: 3 sets × 8-10 reps

Walking Lunges: 3 sets × 10-12 reps per leg

Bulgarian Split Squats: 3 sets × 10-12 reps per leg

Glute Bridges: 3 sets × 15-20 reps

Seated Calf Raises: 3 sets × 15-20 reps

Leg Press (Narrow Stance): 3 sets × 12-15 reps

DAY 7: REST

NUTRITION PLAN

CALORIC DEFICIT

Calculate maintenance calories using this formula:

Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)

Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in years)

Multiply BMR by activity factor:

1.2 (sedentary)

1.375 (light exercise 1-3 days/week)

1.55 (moderate exercise 3-5 days/week)

1.725 (heavy exercise 6-7 days/week)

1.9 (very heavy exercise, physical job or twice daily training)

Subtract 300-500 calories from maintenance for fat loss while preserving muscle

MACRONUTRIENT BREAKDOWN

Protein: 1.6-2.0g per kg of bodyweight

Focus on complete protein sources

Fats: 0.5-0.7g per kg of bodyweight

Prioritize healthy fats

Carbohydrates: Remaining calories

Higher around workouts, lower on rest days

HIGH-PROTEIN FOOD SOURCES

Lean Meats: Chicken breast, turkey breast, lean beef (93/7 or leaner)

Fish: Salmon, tuna, tilapia, cod, sardines

Eggs: Whole eggs and egg whites

Dairy: Cottage cheese, Greek yogurt

Other: Protein shakes, beef broth soup

MEAL TIMING

4-5 meals per day, spaced 3-4 hours apart

Pre-workout meal: 1-2 hours before training (moderate protein, moderate carbs)

Post-workout meal: Within 1 hour after training (high protein, moderate carbs)

Collagen supplement: 30 minutes before workout or immediately post-workout

SAMPLE MEAL PLAN

BREAKFAST

3-4 whole eggs + 2 egg whites

1/2 cup oatmeal with berries

1 cup matcha tea with collagen peptides

LUNCH

6 oz chicken breast or fish

1 cup brown rice or sweet potato

2 cups mixed vegetables

1 tablespoon olive oil or 1/4 avocado

PRE-WORKOUT SNACK

1 cup Greek yogurt with berries

OR

1 protein shake with 1 piece of fruit

POST-WORKOUT MEAL

6 oz lean protein (chicken, fish, or lean beef)

1 cup rice or potato

1-2 cups vegetables

Protein shake with collagen (if not taking with matcha)

DINNER

6 oz lean protein source

2-3 cups non-starchy vegetables

1 tablespoon healthy fats (olive oil, avocado)

SUPPLEMENT REGIMEN

DAILY SUPPLEMENTS

Collagen Peptides: 15g daily

Benefits: Joint health, connective tissue support, potential muscle recovery enhancement

Timing: Take 30 minutes before workout or post-workout with protein

Matcha Tea: 1-2 cups daily

Benefits: Antioxidants, steady energy, metabolism support

Timing: Morning with collagen peptides

Protein Powder: 1-2 scoops (25-50g) daily

Benefits: Convenient protein source, muscle recovery

Timing: Post-workout or between meals

Multivitamin: 1 serving daily

Benefits: Micronutrient insurance for overall health

Timing: With food

Omega-3 Fish Oil: 1-3g daily

Benefits: Inflammation control, joint health, cardiovascular support

Timing: With food

Vitamin D3: 2000-5000 IU daily

Benefits: Immune support, hormone regulation, bone health

Timing: With food containing fat

Creatine Monohydrate: 5g daily

Benefits: Strength, power, muscle recovery

Timing: Any time (no timing requirement)

Magnesium: 200-400mg daily

Benefits: Muscle relaxation, sleep quality, recovery

Timing: Evening/before bed

HYDRATION GUIDELINES

Minimum water intake: 3-4 liters daily

Additional 500ml for every 30 minutes of exercise

Hydrate consistently throughout the day

PROGRESS TRACKING

Take weekly body measurements (weight, waist, hips, chest, arms, thighs)

Track workout performance (weights, reps, sets)

Take progress photos every 2-4 weeks

Adjust calories/macros every 2-3 weeks based on progress

REST & RECOVERY

Prioritize 7-9 hours of quality sleep

Implement active recovery on rest days (walking, light stretching)

Consider foam rolling for myofascial release

Epsom salt baths for muscle relaxation

NOTES

Stay consistent with your workout routine and nutrition plan

Ensure at least 72 hours between leg training sessions

Adjust calories based on progress and goals

Focus on progressive overload in your training (gradually increasing weight, reps or sets)

Stay hydrated throughout the day

Listen to your body and modify as needed