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I want to mainly focus on the muscles in my arms and legs. I live in the country, so the nearest gym or swimming pool is miles away. For that reason, I want to mainly build muscle from home. I also don't have any exercise equipment.

It's an expedition and we have to carry the food, so anything involving eggs or meat isn't a great idea. We aren't allowed to use boil in the bag or camping food bag type things - we have to make the meals from scratch. We need ideas for dinner (starter, main, desert) and breakfast the next...