Lose Body Fat And Build Muscle 💪

I am well-prepared to create a personalized workout and nutrition plan for you based on the information provided. Your dedication and well-rounded information will serve as a solid foundation for crafting a plan that resonates with your goals. Here’s a tailored plan to help you on your muscle-building journey:
Workout Plan:

Strength Training:
Monday (Chest and Triceps):

Barbell Bench Press: 4 sets of 8-10 reps.
Dumbbell Flyes: 4 sets of 10-12 reps.
Tricep Dips: 4 sets till failure.
Tricep Pushdowns: 4 sets of 10-12 reps.
Tuesday (Back and Biceps):
Deadlift: 4 sets of 6-8 reps.
Bent Over Barbell Rows: 4 sets of 8-10 reps.
Dumbbell Bicep Curls: 4 sets of 10-12 reps.
Hammer Curls: 4 sets of 10-12 reps.
Wednesday (Rest or Light Cardio)
Thursday (Legs and Shoulders):
Squats: 4 sets of 6-8 reps.
Lunges: 4 sets of 10-12 reps on each leg.
Shoulder Press: 4 sets of 8-10 reps.
Lateral Raises: 4 sets of 10-12 reps.
Friday (Full Body):
Deadlifts: 4 sets of 6-8 reps.
Barbell Bench Press: 4 sets of 8-10 reps.
Squats: 4 sets of 6-8 reps.
Pull Ups: 4 sets till failure.
Saturday and Sunday (Rest or Light Cardio)
Supersets can be incorporated on Monday and Tuesday, by alternating chest with tricep exercises, and back with bicep exercises. This will enhance muscle endurance and promote muscle growth.

Nutrition Plan:
Protein: Aim for at least 1.6 to 2.2 grams of protein per kilogram of body weight daily. Incorporate lean meats, fish, eggs, and plant-based proteins like lentils and chickpeas into your diet.
Carbohydrates: Since you prefer a low-carb diet, aim for complex carbs like quinoa, sweet potatoes, and vegetables which are nutrient-dense and provide sustained energy.
Fats: Healthy fats are crucial for hormone production including testosterone which is vital for muscle growth. Include avocados, nuts, seeds, and olive oil in your diet.
Supplementation:
Creatine: Continue with creatine loading to help improve performance and muscle growth. A common dosage is 20 grams per day for 5-7 days, followed by a maintenance dose of 5 grams per day.
Whey Protein: If you find it difficult to meet your protein requirements through food alone, consider adding a whey protein shake post-workout.
Additional Tips:
Consistency is key: Stick to your training routine, and ensure you are progressively overloading your muscles by increasing the weight or repetitions over time.
Rest: Ensure you are getting 7-9 hours of sleep per night and allowing your muscles to recover on rest days.
Hydration and Nutrition: Drink plenty of water throughout the day, and ensure your diet is balanced and aligned with your muscle-building goals.
This balanced regimen, tailored to your preferences and schedule, should set a strong path towards achieving your muscle-building goals akin to the legendary physiques that inspire you.