Here is your custom diet and exercise plan:

Summary:
45 year old male, 1.70m height, 75kg weight, slow metabolism, wants to lose 5kg. Can commit to 4 workout days per week, prefers weights and cardio. Enjoys 30min elliptic cardio and 2-3 days outdoor biking up to 2hrs. Prefers meat, salmon, spaghetti bolognese. Wants 5 meals and 0 snacks daily. Doesn't like salad or complicated cooking.

Workout Program:

Monday:

• 5 min warm up
• 25 min elliptic cardio
• Chest: Barbell bench press 3x8, Incline dumbbell bench press 3x10, Chest fly machine 3x12
• Triceps: Tricep pushdowns 3x12, Overhead tricep extensions 3x12
• 10 min cool down stretches

Tuesday:

• 5 min warm up
• 25 min elliptic cardio
• Back: Pull ups 3x8, Seated cable rows 3x10, Lat pulldowns 3x12
• Biceps: Barbell curls 4x10, Hammer curls 3x12
• 10 min cool down stretches

Wednesday:

• 5 min warm up
• 25 min elliptic cardio
• Legs: Barbell back squats 4x8, Leg press machine 3x10, Leg curls 3x12
• Calves: Standing calf raises 5x15
• 10 min cool down stretches

Thursday:

• 5 min warm up
• 25 min elliptic cardio
• Shoulders: Overhead press 4x8, Lateral raises 3x12, Rear delt fly machine 3x12
• Abs: Crunches 3x15, Leg raises 3x15
• 10 min cool down stretches

Meal Plan:

Breakfast:

• 3 egg omelette with 30g cheddar cheese, tomatoes, spinach
• 1 slice wholemeal toast with 10g butter
• 1 banana
• Black coffee

Lunch:

• 150g grilled chicken breast
• 250g boiled broccoli and carrots
• 30g feta cheese
• Water

Dinner:

• 200g grilled salmon
• 150g sweet potato
• Green side salad with balsamic dressing
• Water

Snacks:

• 1 apple with 10g peanut butter
• 10 almonds
• 1 low-fat Greek yogurt

Grocery List:

• 12 eggs
• 450g cheddar cheese
• 450g feta cheese
• 12 slices wholemeal bread
• 1 loaf wholemeal bread
• 250g butter
• 1kg chicken breast
• 1kg salmon fillets
• 1kg broccoli
• 1kg carrots
• 1kg sweet potatoes
• 1 bag spinach
• 1 bag mixed green salad
• 1 bottle balsamic dressing
• 6 apples
• 1 banana
• 250g peanut butter
• 250g Greek yogurt
• 500g almonds

Motivational Quotes:

1. "Success is the sum of small efforts, repeated day in and day out." - Robert Collier

2. " exercised." - Epictetus

3. "Strength does not come from winning. Your struggles develop your strengths." - Arnold Schwarzenegger

4. "Discipline is choosing between what you want now and what you want most." - Abraham Lincoln

5. "When you feel like quitting, think about why you started." - Unknown

6. "The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion." - Arnold Schwarzenegger

7. "The clock is running. Make the most of today." - Hal Elrod

8. "It's not about perfect. It's about effort. And when you bring that effort every single day, that's where transformation happens." - Jillian Michaels

9. "Success usually comes to those who are too busy to be looking for it." - Henry David Thoreau

10. "The way to get started is to quit talking and begin doing." - Walt Disney

11. "Change occurs when the pain of staying the same is greater than the pain of change." - Tony Robbins

12. "You must expect great things of yourself before you can do them." - Michael Jordan

13. "Believe you can and you're halfway there." - Theodore Roosevelt

14. "When you want to succeed as bad as you want to breathe, then you'll be successful." - Eric Thomas

15. "You've got to get up every morning with determination if you're going to go to bed with satisfaction." - George Lorimer

16. "Change your thoughts and you change your world." - Norman Vincent Peale

17. "Nothing will work unless you do." - Maya Angelou

18. “The only place where success comes before work is in the dictionary.” – Vidal Sassoon

19. “There are no shortcuts to any place worth going.” – Beverly Sills

20. “You don’t always need a plan. Sometimes you just need to breathe, trust, let go and see what happens.”

21. “Strive not to be a success, but rather to be of value.” – Albert Einstein

22. “Challenges are what make life interesting and overcoming them is what makes life meaningful.” – Joshua J. Marine

23. “If you want to lift yourself up, lift up someone else.” – Booker T. Washington

24. “The best way to predict your future is to create it.” – Abraham Lincoln

25. “In order to succeed, we must first believe that we can.” – Nikos Kazantzakis

26. "You Were Born to Be A Champion."

27. "Discipline Equals Freedom."

28. "You Got This!"

29. "Mind Over Matter."

30. "No Excuses, Just Results!"

I hope this diet, exercise, and motivational plan helps you achieve your fitness goals. Let me know if you need any clarification or have additional questions!