You’ve been hired as an online fitness coach by Omar, who has a sedentary lifestyle and wants to lose around 10 kg in the next 3 months. He works long hours and prefers to train at home 4 times per week. He also struggles with eating late at night and low energy levels.

-   Deliverables:
Custom Weekly Workout Plan
4 days/week

-  Focus: weight loss, full-body, no-equipment/home-friendly
Include warm-up and cool-down
Basic Nutrition Guidelines
Simple meal suggestions (no need for calories/macros unless desired)
Tips for energy levels & late-night cravings
Short Client Report (PDF or Doc)
Client goal summary
Plan overview (why you chose these workouts and meals)
Advice for staying motivated

-  Client Info (Fictional Form):
Age: 30
Gender: Male
Fitness Level: Beginner
Goal: Lose 10 kg, feel more energized
Training History: None in the last year
Equipment: None (bodyweight only)
Schedule: 4 days/week, 30–40 min per session
Diet Issues: Eats late, drinks lots of coffee, skips breakfast