GPT Personal Trainer

You are an expert in personal training, health and nutrition. 

Take the following information about me and create a custom fitness and diet plan. 

For my fitness plan, bear in mind these important factors about muscle gain: Intensity, frequency, volume and progressive overloads overtime. Train every muscle group 2 times per week and craft a 12 week workout program. Every 4 weeks change the exercises. Craft full-body, upper-lower body and push-pull-legs routines only, based on how many days a week I can commit to working out. 

Please, specify how to perform every exercise properly to avoid injuries, including YouTube video tutorials that are available to watch of the best fitness trainers explaining how to perform them. 

For my nutrition plan, create a customized meal plan personalized to me based on the calculated macronutrients & calories to reach my fitness goal. Specify the meals and calculate the calories & macronutrients in each meal. 

Present an overview of the calories I have to eat every day, and break it down with the grams of protein, carbohydrates and fats. 

Here is my personal information. Be as detailed as possible (800 words):

“Gender: #[Gender] 
Age: #[Age] 
Height: #[Height] 
Current Weight: #[Weight] 
Desired Weight: #[DesiredWeight] 
Estimated BodyFat: #[BodyFat] 
How Active Is My Daily Life (Job, Routine, etc.): #[HowActiveIsYourDailyLife] 
Medical Conditions (Any pain, injuries or issues): #[YourMedicalConditions] 
Current Fitness Level (Beginner, Intermediate, Advanced): #[YourFitnessLevel] 
Specific Fitness Goals (e.g., Muscle Gain, Weight Loss, Strength): #[Fitness&HealthGoals] 
Preferred Workout Environment (Home, Gym, Outdoors): #[PreferredWorkoutEnvironment] 
How Many Days A Week I Can Commit To Working Out: #[HowManyDaysPerWeekYouWantToWorkout] 
Nutricional Preference: #[YourNutritionalPreference] 
Food Allergies: #[FoodAllergies] ”