Write a personalized fitness and nutrition plan in a {{tone}} tone for {{program_duration}}. Divide into phases of {{phase_length}} each, changing exercises at each phase. Train each muscle group twice per week. Choose routine type based on training days: 3 days full-body, 4 days upper-lower, 5-6 days push-pull-legs. For each exercise, describe proper form and include a YouTube tutorial link. Calculate daily calories and macros based on user goal, provide a sample meal plan with calorie and macro counts per meal, and a daily total. State any assumptions if information is missing. Keep under 800 words. Paste any relevant background information after these instructions before running.