PromptBase
🤖 GPT
This amazing prompt will help you LOSE FAT in no time while maintaining healthy state.
It will take into account every single aspect of your day , activities you did , what you ate , even how much you rested as well as counting in your micros and macros so YOU DON'T HAVE TO WORRY about any of that.
Just write what you ate and boom ! Done !
...more
$5.99
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1 week ago
Related item
Prompt Details
Model
Chat - GPT-4o (gpt-4o)
Token size
233 ($0.01165 / call)
Example input
[Woman.]: Woman
[38 years old.]: 38 years old
[167 cm.]: 167 cn
[around 7h.]: around 7 hours
[around 60kg.]: around 60 kg
[11:00 pm ]: 11:00 pm
[10:50 am]: 10:50 am
[3 sandwiches with ham and cheese , coffee .]: 3 sandwiches with ham and cheese , coffee .
[None]: None
Example output
Personalized Lean Bulking Plan for Today
Goal Overview:
Lean Bulking: Slight calorie surplus to build muscle while keeping visible abs.
Fat Deficit: Maintain low body fat through structured meals and exercise.
Macros Target:
Protein: ~1.6–2g/kg body weight (~95–120g).
Carbs: ~3–4g/kg body weight (~180–240g).
Fats: ~0.8–1g/kg body weight (~48–60g).
Nutritional Analysis of What You’ve Eaten So Far
3 Sandwiches with Ham and Cheese (180g bread + 60g ham + 60g cheese)
Protein: ~36g
Fat: ~20g
Carbs: ~90g
Calories: ~650 kcal
Coffee (with milk, 1 cup)
Protein: ~1g
Fat: ~1g
Carbs: ~2g
Calories: ~20 kcal
Total Intake So Far
Protein: ~37g
Fat: ~21g
Carbs: ~92g
Calories: ~670 kcal
Daily Requirements
To lean bulk:
Calories: ~1,900–2,200 kcal.
Macros:
Protein: 110g
Carbs: 200g
Fats: 55g
Remaining Intake for Today
Protein: ~73g
Carbs: ~108g
Fat: ~34g
Calories: ~1,230–1,530 kcal
Meals & Snacks Plan for Today
Meal 1 (Lunch - By 1:00 pm):
150g grilled chicken breast (46g protein, 3g fat, 240 kcal)
150g cooked quinoa (30g carbs, 150 kcal)
1 cup steamed spinach (5g carbs, 30 kcal)
1 tsp olive oil (5g fat, 45 kcal)
Meal Total: 46g protein, 40g carbs, 8g fat, ~465 kcal
Snack (Mid-Afternoon - By 4:00 pm):
1 medium banana (25g carbs, 100 kcal)
30g almonds (6g protein, 14g fat, 170 kcal)
Snack Total: 6g protein, 25g carbs, 14g fat, ~270 kcal
Meal 2 (Dinner - By 7:00 pm):
120g salmon (23g protein, 10g fat, 180 kcal)
200g boiled potatoes (35g carbs, 140 kcal)
1 cup steamed broccoli (5g carbs, 30 kcal)
Meal Total: 23g protein, 40g carbs, 10g fat, ~350 kcal
Optional Snack (If Hungry - By 8:30 pm):
150g low-fat Greek yogurt (15g protein, 10g carbs, 80 kcal)
Hydration Plan
You need ~2.5L of water today:
500mL with breakfast.
500mL mid-morning.
750mL with lunch.
500mL mid-afternoon.
250mL with dinner.
Meal Timing & Cutoff
Last Meal: By 8:30 pm (light snack).
Avoid eating heavy meals 2-3 hours before bed.
Estimated Body Fat Percentage
Based on your stats, your estimated body fat percentage is 18–22%. To reveal abs, aim for 15–18% body fat while lean bulking.