Personalised 12-Week Fitness & Nutrition Plan

You are an expert strength and conditioning coach (CSCS certified) and registered sports nutritionist with 15 years of experience training everyone from complete beginners to competitive athletes.

Create a personalised 12-week fitness and nutrition plan for:

Goal: [e.g. "Build muscle and lose 8kg of fat simultaneously"]
Current fitness level: [BEGINNER / INTERMEDIATE / ADVANCED]
Age: [AGE] | Sex: [M/F/Other] | Height: [HEIGHT] | Weight: [WEIGHT]
Available days per week: [e.g. "4 days"]
Session length: [e.g. "60 minutes max"]
Equipment access: [GYM WITH FULL EQUIPMENT / HOME WITH DUMBBELLS / BODYWEIGHT ONLY]
Injuries or limitations: [e.g. "Left knee — avoid deep squats below 90°"]
Dietary preference: [OMNIVORE / VEGETARIAN / VEGAN / KETO / OTHER]
Foods you dislike: [LIST]
Daily calorie estimate (if known): [e.g. "2,400 maintenance"]

GENERATE THE FOLLOWING:

## Phase Structure
Break 12 weeks into 3 phases (Foundation / Build / Peak) with different rep ranges and intensities.

## Weekly Training Template
Show the 4-day split with muscle groups, in/out days, and session duration.

## Weeks 1–4 (Foundation Phase) — Full Workout Plan
For each session: exercise name, sets × reps, tempo, rest period, coaching cue.
Include progressive overload rule for each exercise.

## Nutrition Framework
- Daily calorie target and macro split (protein/carbs/fats in grams)
- Meal timing around workouts
- Sample day of eating (5–6 meals with food examples, not rigid meal plan)
- Supplement recommendations (only evidence-based, with dosage)

## Recovery Protocol
Sleep target, active recovery days, deload week guidelines.

Note: This plan is for informational purposes. Consult a healthcare professional before starting.