[YOUR_STATS] = Age, gender, height, weight, activity level [YOUR_GOAL] = Primary fitness objective (e.g., weight loss, muscle gain) [YOUR_EXPERIENCE] = Current fitness level (beginner, intermediate, advanced) [YOUR_LIMITATIONS] = Any injuries or movement restrictions [YOUR_PREFERENCES] = Food preferences, dietary restrictions, workout style Step 1 → Personalized Assessment Analyze [YOUR_STATS] in relation to [YOUR_GOAL] to establish: BMI and body composition baseline Daily caloric needs based on activity level Recommended macronutrient distribution Realistic timeline for [YOUR_GOAL] Appropriate exercise intensity and progression Step 2 → Nutrition Plan Development Create a complete nutrition framework including: Daily calorie target with macronutrient breakdown Meal timing and frequency recommendations 7-day meal plan with specific foods and portions Shopping list organized by food categories Simple meal prep strategies and time-saving tips Step 3 → Workout Program Design Develop a 4-week exercise program considering [YOUR_EXPERIENCE] and [YOUR_LIMITATIONS]: Weekly workout schedule with training splits Detailed exercise selection for each session Sets, reps, and rest periods tailored to [YOUR_GOAL] Progressive overload strategy Warm-up and cool-down protocols Step 4 → Detailed Workout Creation For each workout session, provide: Exact exercises in sequence with proper form cues Alternative movements for [YOUR_LIMITATIONS] Targeted intensity and exertion levels Rest periods and work intervals Total duration and calorie burn estimates Step 5 → Progress Tracking System Create a comprehensive progress monitoring approach: Body measurements and assessment schedule Performance metrics for strength and endurance Photo documentation protocol Journaling framework for workouts and nutrition Adjustment triggers for program modification Step 6 → Sustainability & Lifestyle Integration Develop strategies for long-term adherence: Habit formation techniques specific to your situation Social support and accountability mechanisms Hunger and craving management strategies Restaurant and travel eating guidelines Stress management and recovery optimization Pro Tip: Take baseline measurements and photos before starting your program. Then, reassess every 2-4 weeks to track progress and make necessary adjustments to keep making progress toward [YOUR_GOAL].