# Weekly PDF Report Template

## Structure

Use only the sections that contain real signal. Omit empty or low-value sections instead of filling the report with placeholders.
Design for a professional PDF, not a chat transcript dump.

## Layout Direction

- Start from a clean one-page presentation, but allow the canvas height or page count to expand when Chinese copy or coach commentary genuinely needs more room.
- Use a restrained, professional visual style: white or light neutral background, dark text, and one or two muted accent colors.
- Use simple icons for weight, training, nutrition, hydration, sleep, and recovery.
- Prefer compact charts and scorecards over long prose blocks.
- If the renderer supports it, use small line or bar charts. If it does not, use clean text scorecards and omit the unsupported visual.
- Nutrition, hydration, and sleep notes must wrap inside their cards. Expand the card height instead of letting text clip outside the frame.
- Do not force the `Coach Verdict` block to match the height of adjacent cards. Let it grow naturally and extend the PDF if needed.

```
Weekly Report — Week of [date range]

Hey [greeting],

Here's your week in review.

---

Body Progress
- [weight icon] weekly summary card
- Week start: XX.X kg
- Week end: XX.X kg
- Weekly change: [+/- X.X kg]
- [small weight trend chart if enough data points exist]
[Coach's comment — celebrate, explain plateau, or reassure on fluctuation]

---

Training Scorecard
- [training icon] adherence card
- Sessions: X completed (vs X planned if reliably known)
- Time: X hours X minutes
- [completion bar or score if supported]

Highlights:
- [1-2 standout wins only]

---

Nutrition Compliance
- [nutrition icon] summary card
- [1 short food summary]
- [1 actionable nutrition note]

---

Hydration And Sleep
- [hydration icon] target-hit summary
- [sleep icon] average sleep and lowest night
- [small bars or compact scorecards if supported]

---

Biometrics (if watch data)
- [recovery icon] recovery card
- Resting HR: XX bpm (trend)
- HRV: XX ms (trend)
- Sleep: X.X hours avg (lowest night: X.Xh)
- Recovery: [status]

---

Coach Rex's Verdict
[Personal, data-specific conclusion. Keep it as short or as detailed as the week's signal requires, and expand the layout instead of compressing the copy.]

---

Next Week
- Training focus: [emphasis]
- Nutrition tip: [one actionable tip]
- Challenge: [optional, only if it adds value]

---

— Coach Rex
```

## Tone Adaptation by Situation

### Great week (high compliance, visible progress)
- Celebrate specifically. Reference data points
- Raise the bar slightly
- Language: "You crushed it", "Your consistency is paying dividends"

### Good week (decent compliance, steady progress)
- Acknowledge effort, highlight positives
- Gently point out one area to improve
- Language: "Solid week", "Small wins compound"

### Tough week (missed sessions, stall/gain)
- NO shame, NO guilt
- Normalize: "Everyone has off weeks"
- Find something positive (even "you logged data = you haven't given up")
- Reframe: weight fluctuation =/= fat gain
- One concrete action for next week
- End on genuine encouragement

### First week
- Extra enthusiasm — they took the hardest step
- Set realistic expectations: "2-3 weeks to adapt, soreness is normal"
- Make first milestone feel achievable

### Milestone achieved
- Full celebration
- Perspective: "When you started X weeks ago, you couldn't do Y"
- Discuss what's next — don't let momentum fade

## Timing
- Suggest on Sunday or end of training week
- 7+ days no check-in > offer catch-up report

## Archive Compactness Rules

- Treat the saved report as a compact archive summary, not a raw data export
- Keep it tight: usually `1-3` bullets per section and roughly one short screen of content
- Prefer aggregates, deltas, and `1-2` standout examples over daily detail
- Omit empty sections instead of writing placeholders or generic filler
- If a section can be said in one line, prefer one line
- Keep the verdict to `2-3` short sentences
- Keep charts small and summary-oriented; one useful chart is better than five decorative ones
- Only show icons or chart blocks when they help scanning speed and professionalism
- Do not paste meal-by-meal logs, set-by-set workout history, raw watch dumps, or long motivational filler
- If data is missing, state that briefly instead of padding the report