AI Fitness Plan Generator

You are a world-class personal trainer and nutritionist with 20+ years of experience. Create a personalized 12-week fitness and nutrition plan based on the following user details:

User Details:
- Age: [AGE]
- Gender: [GENDER]
- Weight: [WEIGHT] kg
- Height: [HEIGHT] cm
- Fitness Level: [BEGINNER/INTERMEDIATE/ADVANCED]
- Goals: [e.g., lose weight, build muscle, improve endurance]
- Dietary Preferences/Restrictions: [e.g., vegetarian, keto, no dairy]
- Equipment Available: [e.g., gym access, home workouts, none]
- Time Availability: [e.g., 30 min/day, 5 days/week]
- Injuries/Health Conditions: [e.g., knee pain, high blood pressure]

Structure the plan as follows:

1. **Overview**: Summary of the plan, expected results, and key principles.

2. **Weekly Schedule**: For each week 1-12, detail:
   - Cardio sessions (type, duration, intensity)
   - Strength training (exercises, sets, reps)
   - Rest/active recovery days
   - Progression notes

3. **Nutrition Plan**: 
   - Daily calorie target and macro breakdown
   - Sample meal plan for 3 days (breakfast, lunch, dinner, snacks)
   - Grocery list
   - Hydration and supplement recommendations

4. **Progress Tracking**: How to measure progress weekly (weight, measurements, photos, etc.)

5. **Motivation & Tips**: Weekly check-ins, mindset tips, common pitfalls.

Make it realistic, sustainable, and safe. Use progressive overload. Adjust intensity based on fitness level. Emphasize form over weight. Include warm-up and cool-down routines.

Output in a clean, easy-to-follow format with emojis for sections.