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🤖 GPT
This is a complete and decisive PROMPT to help you put together a diet easily and simply. In this prompt, you will find everything from a complete diet with 2 meal options to tips on how to combine supplements and how to stay focused on your diet. If you are a person who wants to change your lifestyle or simply improve your health, you need this prompt.
🏋️ - Helps with weight loss and weight management
💤 - Improves sleep quality
💪 - Helps to keep your body in shape
👑 - Boosts self-esteem
...more
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Over 1 month ago
Prompt Details
Model
Chat - GPT-3.5 (gpt-3.5-turbo)
Token size
122 ($0.00020 / call)
Example input
[add here the type of diet you desire] - [muscle mass gain]
[add here the type of diet you desire] - lose fat
[your weight] - 127
Example output
Sure, here's a complete diet plan for muscle mass gain for an individual weighing 130 pounds:
Breakfast (Option 1):
3 scrambled eggs (150g)
1 slice of whole grain toast (30g)
1 small avocado (100g)
1 cup of fresh blueberries (150g)
Breakfast (Option 2):
1 cup of plain Greek yogurt (200g)
1 medium-sized banana (100g)
1/2 cup of mixed nuts (60g)
1 tablespoon of honey (20g)
Snack (Option 1):
1 medium-sized apple (100g)
2 tablespoons of natural peanut butter (32g)
Snack (Option 2):
1 small sweet potato (100g)
3 oz of grilled chicken breast (85g)
Lunch (Option 1):
3 oz of grilled salmon (85g)
1/2 cup of brown rice (85g)
1 cup of steamed broccoli (85g)
Lunch (Option 2):
3 oz of grilled chicken breast (85g)
1/2 cup of quinoa (85g)
1 cup of roasted brussels sprouts (85g)
Snack (Option 1):
1 cup of sliced cucumber (150g)
1/2 cup of hummus (100g)
Snack (Option 2):
1 small can of tuna in water (100g)
1/2 cup of edamame (100g)
Dinner (Option 1):
3 oz of lean ground beef (85g)
1 medium-sized baked potato (150g)
1 cup of roasted carrots (85g)
Dinner (Option 2):
3 oz of grilled shrimp (85g)
1/2 cup of quinoa (85g)
1 cup of roasted asparagus (85g)
Notes:
One free meal per week is allowed, but try to make healthy choices and not overindulge.
Drink at least 8 glasses of water per day.
Aim for a balanced intake of protein, carbohydrates, and fats.
Protein is essential for building and repairing muscle tissue. It is found in sources such as meat, fish, poultry, eggs, dairy, beans, and legumes.
Carbohydrates are an important source of energy for your body. Choose complex carbohydrates such as whole grains, fruits, and vegetables, which also provide fiber and other nutrients.
Fat is important for hormone production and energy storage, but choose healthy fats such as those found in nuts, seeds, avocados, and fatty fish.
Two essential supplements for muscle gain are whey protein and creatine. Whey protein provides a quick and convenient source of protein for muscle repair and growth, while creatine can improve muscle strength and endurance during workouts.
I hope this diet plan helps you achieve your muscle gain goals. Remember to also incorporate regular exercise and get enough rest for optimal results.