Nutrition Plan: Daily calorie intake: 1,800-2,000 calories Macronutrient breakdown: 40% carbohydrates, 35% protein, 25% fat Recommended foods: lean meats, poultry, fish, eggs, low-fat dairy products, fruits, vegetables, whole grains, legumes, nuts, and seeds Recommended supplements: whey protein powder, fish oil, and multivitamins Sample meal plan: Breakfast: Oatmeal with berries and low-fat milk, scrambled eggs Snack: Greek yogurt with mixed nuts Lunch: Grilled chicken breast with brown rice and steamed vegetables Snack: Apple with almond butter Dinner: Baked salmon with sweet potatoes and green beans Workout Plan: Frequency: 3 times a week Duration: 60-90 minutes per session Warm-up: 10 minutes of light cardio and stretching Weight lifting: Focus on compound exercises such as squats, deadlifts, bench press, and rows. Aim for 3-4 sets of 8-12 reps. Cardio: Incorporate both high-intensity interval training (HIIT) and steady-state cardio. Aim for 20-30 minutes of HIIT and 30-45 minutes of steady-state cardio per session. Bodyweight exercises: Include exercises such as push-ups, lunges, and planks. Aim for 2-3 sets of 12-15 reps. Stretching: Stretch all major muscle groups for 5-10 minutes at the end of each workout. Note: It's important to gradually increase the intensity and weight of exercises to prevent injury and ensure progress. Make sure to consult with a medical professional before starting any new exercise or nutrition program.