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Starting your fitness journey can be intimidating, especially if you’re a beginner. With so many workout plans and diet regimes available online, it can be overwhelming to decide where to start. But don’t worry, we’ve got you covered! Here is a beginner-friendly gym workout plan and a diet plan for weight gain. First, let’s talk about the workout plan. This plan is designed for those who are new to the gym and want to gain weight. The workouts focus on compound exercises that target multiple muscle groups, which will help you build strength and mass. Monday: - Barbell Squats (3 sets of 8 reps) - Barbell Bench Press (3 sets of 8 reps) - Bent Over Rows (3 sets of 8 reps) - Dumbbell Flyes (3 sets of 10 reps) - Cable Triceps Pushdowns (3 sets of 10 reps) - Standing Calf Raises (3 sets of 12 reps) Wednesday: - Deadlifts (3 sets of 8 reps) - Barbell Shoulder Press (3 sets of 8 reps) - Pull-Ups (3 sets of max reps) - Cable Bicep Curls (3 sets of 10 reps) - Lying Leg Curls (3 sets of 12 reps) - Seated Leg Press (3 sets of 12 reps) Friday: - Barbell Lunges (3 sets of 8 reps per leg) - Barbell Rows (3 sets of 8 reps) - Incline Dumbbell Press (3 sets of 10 reps) - Cable Lateral Raises (3 sets of 12 reps) - Dumbbell Hammer Curls (3 sets of 10 reps) - Seated Calf Raises (3 sets of 12 reps) Now let’s talk about the diet plan. To gain weight, you need to consume more calories than your body burns. The key is to focus on nutrient-dense foods that will fuel your body and help you gain healthy weight. Here is a sample meal plan: Breakfast: - 3 whole eggs - 2 slices of whole-grain toast - 1 banana - 1 cup of plain, Greek yogurt Snack: - 1 apple - 1 tablespoon of almond butter Lunch: - Chicken breast (4-6 oz) - 1 cup of brown rice - 1 cup of steamed broccoli - 1 tablespoon of olive oil Snack: - 1 banana - 1 scoop of whey protein powder - 1 cup of unsweetened almond milk Dinner: - Grilled salmon (4-6 oz) - 1 sweet potato - 1 cup of sautéed spinach - 1 tablespoon of coconut oil Snack: - 1 cup of mixed berries - 1 tablespoon of cashew butter Remember to adjust the portion sizes based on your individual needs and goals. Also, don’t forget to stay hydrated and consume enough protein to support your muscle growth. Now that you have a workout and diet plan, it’s time to hit the gym and start your journey towards a healthier, stronger body. Just remember to stay consistent and enjoy the process. With dedication and hard work, you’ll reach your goals in no time.
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