Ayad's All-in-One Fitness Planner

Your complete plan for diet, recipe, workouts, and shopping in one place.

Avg. Target Calories

~1,900

Workout Day

~2,100

Rest Day

~1,650

Protein

~170g+

Daily Macronutrient Goal

Your Custom Diet Plan

Workout Day Diet Plan

Daily Targets: 2100 kcal, 175 grams Protein

Breakfast - ~230 kcal, ~6g protein

  • Oats: 1/2 cup (dry)
  • Mixed Berries: 1 cup

Lunch - ~900 kcal, ~63g protein (Higher in calories)

  • Cooked Rice: 2 cups
  • Avocado: 1/2 medium
  • Protein Source (to yield ~63g protein):
    • Chicken Breast: 10 oz raw / 7.5 oz cooked
    • Lean Beef: 10 oz raw / 7.5 oz cooked
    • Tilapia: 13.5 oz raw / 10.5 oz cooked
    • Tuna Steak: 11.5 oz raw / 8.5 oz cooked
    • Chicken Thighs: 13.0 oz raw / 9.0 oz cooked
  • Vegetable Source: Choose ONE from: 8 oz (cooked) Roasted Veggies (e.g., broccoli, bell peppers) OR 2 cups Mixed Greens

Post-workout Meal - ~265 kcal, ~31.3g protein

  • 1 Medium Banana
  • 1 Scoop Whey Protein (160 calories, 30 grams protein)

Dinner - ~763 kcal, ~80.5-83g protein (Higher in protein)

  • Potatoes: 8 oz (cooked) (baked/roasted)
  • Protein Source (to yield ~70g protein):
    • Chicken Breast: 11.5 oz raw / 8.5 oz cooked
    • Lean Beef: 11.5 oz raw / 8.5 oz cooked
    • Salmon: 14.5 oz raw / 11.0 oz cooked
    • Tilapia: 15.5 oz raw / 11.5 oz cooked
    • Tuna Steak: 12.5 oz raw / 9.5 oz cooked
    • Chicken Thighs: 13.5 oz raw / 10.0 oz cooked
  • Vegetable Source: Choose ONE from: 14 oz (cooked) Roasted Veggies (e.g., green beans, carrots) OR 2 cups Mixed Greens + 1/2 medium Avocado

Rest Day Diet Plan

Daily Targets: 1650 kcal, 175-180 grams Protein

Breakfast - ~285 kcal, ~19g protein

  • Non-fat Yogurt: 1 cup
  • Walnuts: 1 oz

Lunch - ~577 kcal, ~64.3g protein (Lower in calories than dinner)

  • Cooked Rice: 1 cup
  • Protein Source (to yield ~64.3g protein):
    • Chicken Breast: 10 oz raw / 7.5 oz cooked
    • Lean Beef: 10 oz raw / 7.5 oz cooked
    • Tilapia: 13.5 oz raw / 10.5 oz cooked
    • Tuna Steak: 11 oz raw / 8.5 oz cooked
    • Chicken Thighs: 13.0 oz raw / 9.0 oz cooked
  • Vegetable Source: Choose ONE from: 4 oz (cooked) Roasted Veggies (e.g., broccoli, bell peppers) OR 1 cup Mixed Greens

Post-workout Meal - ~160 kcal, ~30g protein

  • 1 Scoop Whey Protein (160 calories, 30 grams protein)

Dinner - ~590 kcal, ~70.5g protein (Higher in calories and protein)

  • Potatoes: 8 oz (baked/roasted)
  • Protein Source (to yield ~60g protein):
    • Chicken Breast: 9.5 oz raw / 7.0 oz cooked
    • Lean Beef: 9.5 oz raw / 7.0 oz cooked
    • Salmon: 12.0 oz raw / 9.0 oz cooked
    • Tilapia: 13.5 oz raw / 10.0 oz cooked
    • Tuna Steak: 11.0 oz raw / 8.5 oz cooked
    • Chicken Thighs: 13.5 oz raw / 10.0 oz cooked
  • Vegetable Source: Choose ONE from: 12 oz (cooked) Roasted Veggies (e.g., green beans, carrots) OR 2 cups Mixed Greens

4-Day Workout Plan

This schedule prioritizes recovery for optimal muscle growth. Focus on proper form and progressive overload.

Barbell Bench Press

4 Sets x 6-8 Reps

Primary mass builder for the chest. Lower the bar to your mid-chest, then press it back up forcefully. Avoid bouncing.

Incline Dumbbell Press

3 Sets x 8-12 Reps

Targets the upper chest. Keep your elbows at a 45-degree angle to your body, not flared out.

Dumbbell Flyes

3 Sets x 10-15 Reps

Isolates the chest. Maintain a slight bend in your elbows throughout the movement, as if hugging a tree.

Bench Dips

3 Sets x 10-15 Reps

Excellent for targeting triceps. Lower yourself until your elbows are at a 90-degree angle.

Tricep Pushdowns

4 Sets x 10-12 Reps

Use a rope or bar. Keep your elbows pinned to your sides and only move your forearms.

Skull Crushers

3 Sets x 8-12 Reps

Lying on a bench, lower an EZ-bar or dumbbells towards your forehead, then extend up.

Pull-Ups (or Lat Pulldowns)

4 Sets x 8-12 Reps

The ultimate back-width builder. Focus on pulling your chest to the bar and squeezing your lats.

Bent-Over Barbell Rows

4 Sets x 6-8 Reps

Key for back thickness. Keep your back straight, hinge at the hips, and pull the bar to your lower chest.

T-Bar Rows

3 Sets x 8-12 Reps

Focus on pulling with your elbows and squeezing your back muscles at the top of the movement.

Barbell Curls

4 Sets x 8-12 Reps

Classic mass builder for biceps. Avoid using momentum or swinging your body.

Hammer Curls

3 Sets x 10-15 Reps

Works different parts of the bicep and forearm for thicker-looking arms.

This is a crucial mid-week recovery day. Focus on hydration and nutrition. Light activity like a 30-minute walk is encouraged to promote blood flow and aid recovery.

Overhead Press (Barbell)

4 Sets x 6-8 Reps

Primary shoulder mass builder. Brace your core and press the bar straight overhead. Don't lean back excessively.

Lateral Raises

4 Sets x 12-15 Reps

Crucial for shoulder width. Use a light weight and lead with your elbows, keeping a slight bend in your arms.

Bent-Over Reverse Flyes

3 Sets x 12-15 Reps

Targets the rear deltoids for balanced shoulder development. Keep your back flat.

Hanging Leg Raises

3 Sets x To Failure

Excellent for lower abs. Try to raise your legs without swinging your body.

Cable Crunches

3 Sets x 15-20 Reps

Allows you to add weight to your ab training. Focus on curling your spine and squeezing your abs.

Barbell Squats

4 Sets x 6-8 Reps

The king of leg exercises. Keep your chest up, back straight, and squat until your thighs are at least parallel to the floor.

Dumbbell Lunges

4 Sets x 10-12 Reps

Excellent compound movement. Take a large step forward and lower your hips until both knees are bent at 90 degrees.

Romanian Deadlifts (RDLs)

3 Sets x 8-12 Reps

Targets hamstrings and glutes. Keep your back straight and legs almost straight (slight knee bend).

Leg Extensions

3 Sets x 15-20 Reps

Isolates the quadriceps. Squeeze at the top of the movement for a second.

Dumbbell Hamstring Curl

3 Sets x 15-20 Reps

Lie face down on a bench and curl a dumbbell held between your feet up towards your glutes.

These are your main recovery days. Focus on your nutrition plan and get adequate sleep. Rest up and prepare for the week ahead.

Weekly Shopping List & Quantities

These are the approximate amounts needed for one person for one week.

Protein

  • Chicken Breast: ~28 oz (1.75 lbs)
  • Chicken Thighs: ~18 oz (1.1 lbs)
  • Lean Beef (Sirloin): ~28 oz (1.75 lbs)
  • Salmon Fillet: ~18 oz (1.1 lbs)
  • Tuna Steak: ~10 oz
  • Tilapia Fillet: ~10 oz
  • Greek Yogurt: ~10.6oz

Carbohydrates

  • Rolled Oats: ~11 oz (by weight)
  • Rice (uncooked): ~21 oz (~1.3 lbs)
  • Potatoes (raw): ~58 oz (3.6 lbs)

Fats

  • Avocado: ~4 whole
  • Walnuts: ~2 oz total

Fruits & Veggies

  • Bananas: 7 medium
  • Mixed Berries: ~2 cups
  • Mixed Greens: ~2 large bags/containers
  • Assorted Veggies: ~3-4 lbs