PromptBase
🤖 GPT
The prompt is about creating a customized fitness plan and balanced diet to help an individual achieve. for example, The person is a 35-year-old male with a height of 1.75m and weight of 75kg, with a BMI of 25 and good physical condition, that want weight-loss and muscle-building goals. He want a diet rich of protein and low fat. Based on this information, Chat GPT will create a customized workout plan and a perfect diet tailored to your needs.
...more
$3.99
After purchasing, you will gain access to the prompt file which you can use with GPT or the app builder. You'll receive 20 free generation credits with this purchase. By purchasing this prompt, you agree to our terms of service.
Over 1 month ago
Prompt Details
Model
Chat - GPT-3.5 (gpt-3.5-turbo)
Token size
132 ($0.00030 / call)
Example input
I'm a 35-year-old male, 1.75cm tall and weigh 75kg. I want to lose weight, especially in my abdomen and legs, while also building muscle. I currently have limited experience in the gym, but I'm willing to learn. I have no significant health problems, and my goal is to work out 3 times a week. I prefer a diet that is low in fat, but rich in protein and carbohydrates, and I'm open to suggestions on foods that can help me achieve my goals.
Example output
Nutrition Plan:
Daily calorie intake: 1,800-2,000 calories
Macronutrient breakdown: 40% carbohydrates, 35% protein, 25% fat
Recommended foods: lean meats, poultry, fish, eggs, low-fat dairy products, fruits, vegetables, whole grains, legumes, nuts, and seeds
Recommended supplements: whey protein powder, fish oil, and multivitamins
Sample meal plan:
Breakfast: Oatmeal with berries and low-fat milk, scrambled eggs
Snack: Greek yogurt with mixed nuts
Lunch: Grilled chicken breast with brown rice and steamed vegetables
Snack: Apple with almond butter
Dinner: Baked salmon with sweet potatoes and green beans
Workout Plan:
Frequency: 3 times a week
Duration: 60-90 minutes per session
Warm-up: 10 minutes of light cardio and stretching
Weight lifting: Focus on compound exercises such as squats, deadlifts, bench press, and rows. Aim for 3-4 sets of 8-12 reps.
Cardio: Incorporate both high-intensity interval training (HIIT) and steady-state cardio. Aim for 20-30 minutes of HIIT and 30-45 minutes of steady-state cardio per session.
Bodyweight exercises: Include exercises such as push-ups, lunges, and planks. Aim for 2-3 sets of 12-15 reps.
Stretching: Stretch all major muscle groups for 5-10 minutes at the end of each workout.
Note: It's important to gradually increase the intensity and weight of exercises to prevent injury and ensure progress. Make sure to consult with a medical professional before starting any new exercise or nutrition program.