Nicholas Vaquiz Workout/Nutrition plan

Warm-Up
1. 5-10 minutes of light cardio (e.g. stationary bike, treadmill)
2. Arm Circles - 2 sets of 10 reps (forward and backward)
3. Leg Swings - 2 sets of 10 reps (forward and backward)
4. Bodyweight Lunges - 2 sets of 10 reps (each leg)
5. Shoulder Rotations - 2 sets of 10 reps
Push Day
1. Barbell Shoulder Press - 4 sets of 6-8 reps
2. Incline Dumbbell Bench Press - 4 sets of 8-10 reps
3. Cable Tricep Pushdowns - 3 sets of 10-12 reps
4. Dumbbell Lateral Raises - 3 sets of 10-12 reps
5. Close-Grip Bench Press - 3 sets of 8-10 reps
Pull Day
1. Deadlifts - 4 sets of 6-8 reps
2. Wide-Grip Pull-Ups - 3 sets of 8-10 reps
3. T-Bar Rows - 3 sets of 10-12 reps
4. Dumbbell Bicep Curls - 3 sets of 10-12 reps
5. Face Pulls - 3 sets of 12-15 reps
Legs Day
1. Barbell Squats - 4 sets of 8-10 reps
2. Romanian Deadlifts - 3 sets of 10-12 reps
3. Leg Press - 3 sets of 10-12 reps
4. Leg Curls - 3 sets of 12-15 reps
5. Standing Calf Raises - 3 sets of 12-15 reps
Meal 1
3 large eggs
2 slices of whole wheat toast
1/2 avocado
1 medium apple
Black coffee or tea (optional)

Meal 2
1 cup of Greek yogurt
1/2 cup of fresh berries
1/4 cup of granola

Meal 3
4 oz. grilled chicken breast
1 cup of mixed greens
1/2 cup of cherry tomatoes
1/2 cup of sliced cucumbers
2 tbsp. of vinaigrette dressing

Meal 4 (Post-Workout)
1 scoop of whey protein powder
1 banana
1 cup of unsweetened almond milk
1 tbsp. of natural peanut butter

Meal 5
4 oz. grilled salmon
1 cup of steamed broccoli
1/2 cup of brown rice
1 tbsp. of olive oil

Snacks (Optional)
1/4 cup of mixed nuts
1 medium carrot with hummus
1 hard-boiled egg