PromptBase
🤖 GPT
Use this prompt to automatically generate fitness and nutrition plans. These plans are 100% tailored to your needs and take into account everything. From eating habits to body injuries.
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Updated: Over 1 month ago
Prompt Details
Model
Chat - GPT-4 (gpt-4)
Token size
517 ($0.01550 / call)
Example input
Personal information
Full Name: [your answer]
Gender: [your answer]
Date of birth (DD.MM.YYYY): [your answer]
Physical data
Current weight (in kg): [your answer]
Height (in cm): [your answer]
Health Information
Do you have any health concerns or medical conditions we should know about? (e.g., heart problems, diabetes, high blood pressure, etc.):[your answer]
Do you take any medications on a regular basis? If yes, which ones?: [your answer]
Fitness information
How would you rate your current fitness level on a scale of 1-10: [your rating].
Do you have access to fitness equipment or a gym? If yes, what equipment is available to you?: [your answer]
Do you have any physical limitations or aches and pains that might affect your workouts: [your answer]
Goals and preferences
What are your fitness goals? (e.g., weight loss, muscle gain, general fitness improvement, etc.): [your answer]
Are there certain types of exercise you prefer or avoid: [your answer]
How many days per week can you devote to exercise: [your answer]
Nutritional information
How would you describe your current diet:[their answer].
Do you have any special dietary requirements or preferences? (e.g. vegetarian, vegan, gluten-free, lactose intolerant, etc.): [your answer]
Are you willing to make changes to your diet to achieve your fitness goals?..: [your answer]
Example output
Based on the information you provided and the calculation of your basal metabolic rate (BMR), your daily calorie requirement is approximately 1759.8 calories. This is the amount of calories your body needs to maintain basic body functions when you are not active at all. However, since you will be active and exercising, your calorie needs will be higher. A good starting point might be to increase your caloric needs by 500 calories to help build muscle. This would result in a total daily calorie requirement of about 2259.8 calories.
Nutrition Plan:
Since you are vegetarian, be sure to consume enough protein to support muscle building. Aim to consume about 1.6 grams of protein per kilogram of body weight. That would be about 108.8 grams of protein per day for you.
Here are some sample meals:
Breakfast: oatmeal with almond milk, berries and chia seeds.
Snack: An apple and a handful of nuts.
Lunch: Quinoa salad with mixed vegetables and tofu.
Snack: A smoothie with spinach, banana, peanut butter and plant-based protein.
Dinner: Lentil curry with brown rice.
Try to reduce your soft drink consumption and drink water, unsweetened tea or infused water instead.
Fitness plan:
Since you have pain in your right knee, we should avoid exercises that put stress on that joint. Here is a simple exercise plan that you can do at home:
Monday: push-ups (3 sets of 10 reps), dips (3 sets of 10 reps), planks (3 sets of 30 seconds).
Tuesday: rest day
Wednesday: Push-ups (3 sets of 10 reps), Dips (3 sets of 10 reps), Planks (3 sets of 30 seconds)
Thursday: Rest day
Friday: Push-ups (3 sets of 10 reps), Dips (3 sets of 10 reps), Planks (3 sets of 30 seconds)
Saturday: Rest day
Sunday: Rest day
Please remember to perform a warm-up routine before each workout and stretch afterwards. It is also important to listen to your body and adjust or suspend your workout if you feel pain or discomfort. It is always a good idea to consult a physician before beginning any new exercise or nutrition program.