Here’s your comprehensive muscle-building plan combining workouts and meals, designed to help you pack on 10 lbs of muscle while staying fueled, recovered, and strong. This plan integrates your meal preferences (including Chili Mac) and a structured training program.
Muscle-Building Weekly Schedule: Workouts + Meals
Day 1: Upper Body Strength
Workout Plan:
- Warm-Up: 5-10 mins light cardio and dynamic stretches.
- Workout:
- Bench Press: 4x8-10
- Pull-Ups or Assisted Pull-Ups: 4x8-10
- Dumbbell Shoulder Press: 3x10-12
- Barbell Rows: 3x10-12
- Tricep Dips: 3x12-15
- Core: Plank Holds (Front + Side) 3x1 min each
Meals:
- Breakfast:
- Omelette (3 eggs + spinach, cheese)
- 2 slices whole grain toast with ½ avocado
- Macros: ~600 calories, 31g protein, 35g fat, 35g carbs
- Post-Workout Snack:
- Protein shake (1 scoop whey, 1 banana, 1 tbsp peanut butter)
- Macros: ~350 calories, 30g protein, 10g fat, 35g carbs