Input

● Height: 178 cm
● Weight: 80 kg
● Sex: Male
● Age: 25
● Physical activity level: Sedentary
● Desired body type: Athletic with 15% body fat

Output
Diet plan:
● Calories: 2500 per day
● Protein: 150 grams per day
● Carbohydrates: 300 grams per day
● Fats: 60 grams per day
Week 1 Meal Plan:
● Monday: Greek yogurt with berries and granola (400 calories)
● Tuesday: Hard-boiled egg and carrot sticks (100 calories)
● Wednesday: Tuna salad with whole grain crackers (400 calories)
● Thursday: Apple with almond butter (150 calories)
● Friday: Grilled chicken with brown rice and steamed broccoli (550 calories)
● Saturday: Omelette with spinach and whole grain toast (450 calories)
● Sunday: Quinoa with roasted vegetables and avocado (450 calories)
Week 2 Meal Plan:
● Monday: Greek yogurt with berries and granola (400 calories)
● Tuesday: Hard-boiled egg and carrot sticks (100 calories)
● Wednesday: Tuna salad with whole grain crackers (400 calories)
● Thursday: Apple with almond butter (150 calories)
● Friday: Grilled chicken with brown rice and steamed broccoli (550 calories)
● Saturday: Omelette with spinach and whole grain toast (450 calories)
● Sunday: Quinoa with roasted vegetables and avocado (450 calories)
Week 3 Meal Plan:
● Monday: Greek yogurt with berries and granola (400 calories)
● Tuesday: Hard-boiled egg and carrot sticks (100 calories)
● Wednesday: Tuna salad with whole grain crackers (400 calories)
● Thursday: Apple with almond butter (150 calories)
● Friday: Grilled chicken with brown rice and steamed broccoli (550 calories)
● Saturday: Omelette with spinach and whole grain toast (450 calories)
● Sunday: Quinoa with roasted vegetables and avocado (450 calories)
Week 4 Meal Plan:
 ● Monday: Scrambled eggs with spinach and whole grain toast (400 calories)
● Tuesday: Protein shake with banana and almond milk (250 calories)
● Wednesday: Grilled steak with sweet potato and mixed vegetables (550 calories)
● Thursday: Cottage cheese with berries (200 calories)
● Friday: Chicken breast with brown rice and broccoli (500 calories)
● Saturday: Oatmeal with berries and almond milk (400 calories)
● Sunday: Salmon with sweet potato and steamed broccoli (550 calories)

Training plan
● Monday: Full-body strength training workout (3 sets of 8-12 reps for each exercise)
● Tuesday: Cardio (30-45 minutes of moderate-intensity activity)
● Wednesday: Full-body strength training workout (3 sets of 8-12 reps for each
exercise)
● Thursday: Cardio (30-45 minutes of moderate-intensity activity)
● Friday: Full-body strength training workout (3 sets of 8-12 reps for each exercise)
● Saturday: Cardio (30-45 minutes of moderate-intensity activity)
● Sunday: Rest

Full-body strength training workout:

● Exercise 1: Squats (3 sets of 8-12 reps)
● Exercise 2: Bench press (3 sets of 8-12 reps)
● Exercise 3: Deadlifts (3 sets of 8-12 reps)
● Exercise 4: Overhead press (3 sets of 8-12 reps)
● Exercise 5: Lunges (3 sets of 8-12 reps per leg)
● Exercise 6: Pull-ups (3 sets of 8-12 reps)