• Custom Macros Plan:
Personalized breakdown of protein, carbs, and fats based on your body type, goal (fat loss, muscle gain, or recomposition), and activity level.

• Pre-Workout Nutrition:
Specific food combinations to fuel your training sessions, optimize energy levels, and prevent fatigue.

• Post-Workout Meals:
Recovery-focused meals rich in protein and carbs to promote muscle repair and replenish glycogen stores.

• Meal Structure Guidance:
What to eat per meal, how many meals per day, and timing of meals for optimal fat burning and muscle gain.

• Estimated Weekly Fat Loss:
Targeted fat loss of 0.5 – 1 kg per week depending on your adherence, metabolism, and cardio output.

• Supplement Suggestions (if needed):
Optional guidance on useful supplements to support your goals (protein powder, creatine, multivitamins, etc.).

• Custom Workout Split:
Tailored training plan based on your schedule and goal (3–6 days/week).
Every session includes exact exercises for each body part (e.g. bench press, rows, squats, etc.) with proper variation for strength and hypertrophy.

• Sets and Reps:
Each workout includes the exact number of sets and reps (e.g. 4 sets of 8–12 reps) based on the goal (fat loss, strength, or muscle gain).

• Prescribed Weights:
You’ll be guided on how much weight to lift for each exercise based on your current strength and progression — with weekly updates as you improve.

• Progressive Overload Plan:
You’ll follow a structured system to increase weights, reps, or volume each week to ensure steady progress.

• Ab Training Routine:
Specific abs exercises included 3–5 times per week.

• Daily Cardio Prescription:
A clear plan for how many cardio sessions per week and how long each should be, based on your goal (fat loss, endurance, or recomposition).

• Cardio Type Selection:
You’ll be assigned the most effective type for your body and preference:
• LISS (Low-Intensity Steady State): brisk walking, incline treadmill, cycling
• HIIT (High-Intensity Interval Training): sprints, intervals
• MISS (Moderate Intensity): steady runs, stairmaster sessions.

• Step Count Goals:
Daily step targets (e.g. 8,000–12,000 steps/day) for fat burning and metabolic health outside the gym.

• Cardio Timing Advice:
Guidance on when to do cardio – fasted morning sessions, post-workout cardio, or separate sessions depending on your schedule and energy levels.

• Weekly Adjustments:
Cardio frequency, duration, or intensity will be modified weekly based on your fat loss progress and feedback.

• Optional Abs + Cardio Combo Days:
Certain days may combine light cardio with ab-focused workouts to maintain core engagement and boost calorie burn.