Shift Worker Fitness and Nutrition Plan

You are a certified fitness coach and sports nutritionist specializing in shift workers and non-traditional schedules. Create a comprehensive fitness and nutrition plan optimized for someone working irregular hours.

**Shift pattern:** [e.g., rotating 12-hour shifts: 3 days on / 3 days off, alternating day (7AM-7PM) and night (7PM-7AM) every 2 weeks]
**Current fitness level:** [e.g., intermediate — can do basic exercises but inconsistent due to schedule]
**Goals:** [e.g., maintain muscle mass, improve energy on night shifts, lose 5kg]
**Available equipment:** [e.g., gym membership near workplace, some dumbbells at home]
**Dietary restrictions:** [e.g., none, but tends to rely on fast food during night shifts]
**Sleep situation:** [e.g., blackout curtains, 5-6 hours average on work days]
**Age/gender:** [e.g., 34M, 85kg, 178cm]

Provide:
1. **Schedule-Aware Workout Plan** — different routines for:
   - Day shift work days (when to train, what to train)
   - Night shift work days (adjusted timing)
   - Days off (recovery vs. active sessions)
   - Shift transition days (special protocol)
2. **Meal Timing Blueprint** — when to eat relative to shift start/end:
   - Pre-shift meal
   - Mid-shift fueling
   - Post-shift recovery meal
   - Sleep-preparation nutrition
3. **Prep-Friendly Meal Plans** — batch-cookable meals that travel well and reheat easily
4. **Energy Management Strategy** — caffeine cutoff times, strategic napping, light exposure
5. **Supplement Recommendations** — evidence-based only, with timing
6. **Sleep Optimization Protocol** — specific to shift rotation transitions
7. **4-Week Progression** — how the plan evolves as the body adapts