# recommendations

id: 791df365-0875-4b1e-8fba-7f6e3558fac2
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
status: approved
approved_by: user_35fyZb2QT54VYzLfvx1cSIdcnKI
recommendation_text:
  Welcome to your fitness journey! Starting with a goal to lose 10 kg is a fantastic commitment to your health and endurance. As a new user, you're at the perfect point to build sustainable habits that will steadily progress you toward your target.

activity_plan:
  Begin with low-impact cardio to build endurance safely. Day 1: 1) 10-minute brisk walk at a moderate pace, 2) 5 minutes of stationary cycling at low resistance, 3) 5 minutes of light stretching focusing on legs and back. Aim to complete this routine in the morning or evening, resting as needed, and gradually increase duration by 2-3 minutes each week.

diet_plan:
  Focus on a calorie deficit with balanced nutrition. Breakfast: 2 scrambled eggs with spinach and 1 slice of whole-grain toast. Lunch: 150g grilled chicken breast, 1 cup mixed vegetables (steamed), and 1/2 cup quinoa. Dinner: 120g baked salmon, 1 large salad with leafy greens and olive oil dressing. Snack: 1 medium apple or a handful of almonds. Drink at least 2 liters of water daily and avoid sugary beverages.


id: 4915a78a-2456-4cfc-84bd-cadee870d37c
user_id: user_35fyZb2QT54VYzLfvx1cSIdcnKI
fitness_profile_id: vfzsgxswx
status: approved
approved_by: user_35fyZb2QT54VYzLfvx1cSIdcnKI
recommendation_text:
  Starting your endurance journey is a fantastic first step. While you're at the beginning, every small action builds the foundation for long-term success. Let's focus on consistent, manageable progress to build your stamina safely.

activity_plan:
  Begin with low-impact cardio to build endurance without joint stress. 1) Brisk Walking: 20-minute walk at a pace where you can talk but not sing. 2) Stationary Cycling: 10 minutes at a moderate, steady resistance. 3) Bodyweight Squats: 2 sets of 10 reps, focusing on form, to engage leg muscles. Perform these with rest as needed, aiming for 3 non-consecutive days this week.

diet_plan:
  Focus on balanced meals to fuel endurance and support weight management. Breakfast: Oatmeal (50g dry) with berries (100g) and a scoop of protein powder. Lunch: Grilled chicken breast (150g), quinoa (100g cooked), and steamed broccoli (200g). Dinner: Baked salmon (150g), sweet potato (200g), and a large mixed green salad with olive oil dressing. Stay hydrated with at least 2-3 liters of water throughout the day.


