Prompt Title: Custom Workout and Diet

Based on your health and fitness goals, I have created a custom diet and exercise plan for you.

Exercise Plan: Since you prefer to workout without a gym, I have designed a full-body bodyweight workout program for you to do at home or outside. You will be doing this workout four days per week.

Day 1:

• Warm-up: 5-10 minutes of light cardio (e.g., jogging in place, jumping jacks)
• Circuit (repeat 3 times):
  • 10 push-ups
  • 15 bodyweight squats
  • 20 walking lunges (10 per leg)
  • 30-second plank
• Cool-down: Stretching (hold each stretch for 20-30 seconds)

Day 2:

• Warm-up: 5-10 minutes of light cardio (e.g., jogging in place, jumping jacks)
• Circuit (repeat 3 times):
  • 10 dips (using a sturdy chair or bench)
  • 15 glute bridges
  • 20 mountain climbers (10 per leg)
  • 30-second side plank (15 seconds per side)
• Cool-down: Stretching (hold each stretch for 20-30 seconds)

Day 3:

• Warm-up: 5-10 minutes of light cardio (e.g., jogging in place, jumping jacks)
• Circuit (repeat 3 times):
  • 10 pull-ups or inverted rows (using a sturdy table or bar)
  • 15 single-leg deadlifts (8 per leg)
  • 20 high knees (10 per leg)
  • 30-second reverse plank
• Cool-down: Stretching (hold each stretch for 20-30 seconds)

Day 4:

• Rest day or active recovery (e.g., yoga, light stretching)

Meal Plan: To help you reach your goal of 16% body fat, you will need to follow a balanced diet that is low in sugar and high in protein. Your meal plan will consist of three main meals and two to three snacks per day. Here is a sample meal plan for you:

Breakfast:

• 2 boiled eggs
• 1 slice of whole-grain toast
• 1/2 avocado
• Black coffee or tea

Snack:

• Greek yogurt with mixed berries

Lunch:

• Grilled chicken breast
• Quinoa or brown rice
• Steamed broccoli
• 1 small apple

Snack:

• Baby carrots with hummus

Dinner:

• Baked salmon
• Roasted sweet potato
• Sautéed spinach with garlic
• 1 small orange

Snack (optional):

• Protein shake with unsweetened almond milk

Grocery List:

• Eggs
• Whole-grain bread
• Avocado
• Greek yogurt
• Mixed berries (frozen or fresh)
• Chicken breast
• Quinoa or brown rice
• Broccoli
• Apple
• Baby carrots
• Hummus
• Salmon
• Sweet potato
• Spinach
• Garlic
• Orange
• Protein powder (optional)

Motivational Quotes:

1. "Success is not final, failure is not fatal: it is the courage to continue that counts." - Winston Churchill
2. "The only bad workout is the one that didn't happen." - Unknown
3. "The difference between try and triumph is a little umph." - Unknown
4. "Strength does not come from physical capacity. It comes from an indomitable will." - Mahatma Gandhi
5. "Don't watch the clock; do what it does. Keep going." - Sam Levenson
6. "The only way to do great work is to love what you do." -