Create a personalized fitness plan for: Goal: Build muscle and lose body fat (body recomposition) Current fitness level: Beginner — working out inconsistently for 6 months Available equipment: Full gym access Workout days per week: 4 Age/Weight/Height: 30 years old, 185lbs, 5'11" Dietary approach: No restrictions, high protein preferred Provide: 1. **12-week periodized workout program** (3 phases: foundation, intensity, peak) 2. **Weekly split** with specific exercises, sets, reps, and rest periods 3. **Progressive overload plan** (when and how to increase difficulty) 4. **Nutrition fundamentals**: calorie target, macro split (protein/carbs/fat), meal timing 5. **3 sample meal plans** (breakfast, lunch, dinner, 2 snacks) 6. **Recovery protocol** (sleep, foam rolling, active rest days) 7. **Tracking metrics**: what to measure weekly Disclaimer: Consult a healthcare provider before starting any new fitness program.