Example Training & Nutrition Plan
2-split (upper body/lower body):
10 minutes bike/treadmill/stairmaster/crosstrainer warm-up
Day 1:
Wide lat pulldown 2x8-10
Tight lat pulldown 2x8-10
Wide rowing 2x8-10
Chest press incline 2x8-10
Butterfly 2x8-10
Shoulder press 3x8-10
Side raises 2x8-10
French press 2x8-10
Barbell curls 2x8-10
Day 2:
Squats 3x8-10
Leg extensions 2x8-10
Deadlifts with straight legs 3x8-10
Leg curls 2x8-10
Calf raises 3x8-10
Tips:
Pay attention to the correct technique and ask a trainer or me if you are unsure.
Supplement your training with light stretching exercises to promote flexibility and avoid muscle tension.
Listen to your body and try to increase the weights in the long term, but always make sure that you perform them correctly. Have fun & success with your training!
For an individual plan, get in touch with me!
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Nutrition plan:
Here is an example of a nutrition plan with about 2100 kcal that focuses on muscle building or fat loss.
Breakfast (approx. 600 kcal)
Oat flakes: 50g
Protein powder: 30g
Milk (1.5% fat): 250ml
Banana: 1 piece
Nuts (almonds or walnuts): 20g
Honey: 1 tsp
Lunch (approx. 600 kcal)
Chicken breast: 150g (grilled or roasted)
Quinoa: 75g (cooked)
Broccoli: 200g (steamed)
Olive oil: 1 tbsp (for dressing)
Spices: to taste (e.g. pepper, paprika)
Snack (approx. 400 kcal)
Greek yogurt: 200g (plain)
Berries: 100g (e.g. blueberries or strawberries)
Linseed: 15g
Cinnamon: to taste
Dinner (approx. 500 kcal)
Salmon: 150g (grilled or fried)
Sweet potato: 150g (baked)
Spinach: 150g (steamed or sautéed)
Lemon: for the taste
Snack (approx. 100 kcal, optional)
Carrots: 100g (raw)
Hummus: 2 tbsp
Tips:
Drink enough water throughout the day (at least 2 liters).
Make sure you have a balanced intake of proteins, carbohydrates and healthy fats.
Vary the foods according to season and availability. Enjoy your meal!
For an individual plan, get in touch with me!
Translated with DeepL.com (free version)