Male
Female
Fitness Assessment
0
Composite Score / 100
Body Composition
0/20
Push-ups
0/10
Sit-ups
0/10
Run
0/60
Dietary Recommendations
Optimal Nutrition Plan
- High protein intake (chicken, fish, eggs)
- Complex carbohydrates (whole grains, oats)
- Healthy fats (avocado, nuts, olive oil)
- 5 servings of vegetables daily
- Hydration: 3+ liters of water daily
- Pre-workout: Complex carbs + protein
- Post-workout: Protein shake within 30 min
Exercise Recommendations
Strength Training
- Weighted push-ups (3 sets of 15)
- Pull-ups (3 sets to failure)
- Plank variations (1 min x 3)
- Barbell squats (3 sets of 10)
- Deadlifts (3 sets of 8)
Cardio Training
- Interval sprints (10x 100m)
- Long-distance runs (5k, 2x weekly)
- Swimming (30 min continuous)
- Rowing machine intervals
- Stair climbing (20 min)