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🤖 GPT
🎉Achieve your health goals with our mid-journey prompt! 💪
Get a PROFESSIONAL Fitness and Nutrition Plan tailored to YOUR unique needs.
🏋️♂️🥗 Simply provide us with 16 input specifications about yourself, and we'll take care of the rest!
Take your time to complete the input requests as Age, gender, height, Body composition goals, target weigh, exercise routine, Dietary preference,Macronutrient ratio, etc.
🙌 Say goodbye to generic plans and hello to a personalized roadmap to success. 🌟
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Over 1 month ago
Prompt Details
Model
Chat - GPT-4 (gpt-4)
Token size
339 ($0.01020 / call)
Example input
{{Age, gender, and height}} = [35, male,180cm],
{{Current weight and target weight}} = [98kg, 88kg],
{{Body composition goals}} = [fat loss, muscle gain],
{{Activity level}} = [moderately active],
{{Current exercise routine or preferred types of exercise}} = [strength training],
{{Fitness goals}} = [endurance],
{{Pre-existing medical conditions or physical limitations}} = [nothing],
{{Dietary preferences}} = [omnivore],
{{Food allergies or sensitivities}} = [nuts and strawberries],
{{Calorie intake goals}} = [],
{{Macronutrient ratio preferences}} = [35% protein, 50% carbohydrates, 15% fat],
{{Meal frequency and timing preferences}} = [5 meals a day],
{{Access to workout equipment or facilities}} = [gym membership],
{{Time availability for exercise}} = [1 hour a day],
{{Preferred level of exercise intensity}} = [moderate],
{{Specific nutritional supplements or vitamins}} = [Vitamin D],
Example output
Based on the provided information, here's a comprehensive and personalized fitness and nutrition plan for the individual:
Fitness Plan:
Weeks 1-4:
Monday, Wednesday, Friday (Strength Training):
Squats - 3 sets of 12 reps
Bench Press - 3 sets of 12 reps
Deadlifts - 3 sets of 12 reps
Pull-ups - 3 sets of 8 reps
Planks - 3 sets of 60 seconds
Tuesday, Thursday (Cardio and Endurance):
30-minute moderate-intensity run
5 sets of stair climbing (5 minutes each)
Saturday (Active Recovery):
45-minute brisk walk
Stretching exercises
Sunday:
Rest
Weeks 5-8:
Monday, Wednesday, Friday (Strength Training):
Squats - 4 sets of 10 reps
Bench Press - 4 sets of 10 reps
Deadlifts - 4 sets of 10 reps
Chin-ups - 4 sets of 8 reps
Side planks - 3 sets of 45 seconds each side
Tuesday, Thursday (Cardio and Endurance):
40-minute moderate-intensity run
10 sets of stair climbing (3 minutes each)
Saturday (Active Recovery):
60-minute brisk walk
Stretching exercises
Sunday:
Rest
Nutrition Plan:
Daily caloric intake: 2300 kcal
Macronutrient ratio: 35% protein, 50% carbohydrates, 15% fat
Sample Meal Plan 1:
Breakfast:
80g rolled oats, cooked with 250ml skim milk
20g whey protein powder
100g blueberries
10g honey
Snack:
200g Greek yogurt
30g granola
Lunch:
150g grilled chicken breast
100g brown rice
100g steamed broccoli
Snack:
2 rice cakes with 40g avocado and 50g turkey slices
Dinner:
150g baked salmon
150g sweet potato
100g green beans
Sample Meal Plan 2:
Breakfast:
2 scrambled eggs
2 slices whole-grain bread
30g smoked salmon
Snack:
1 medium-sized apple
30g low-fat cheese
Lunch:
150g grilled turkey breast
100g quinoa
100g steamed asparagus
Snack:
1 banana
20g almond butter
Dinner:
150g baked cod
150g couscous
100g steamed zucchini
Sample Meal Plan 3:
Breakfast:
200g Greek yogurt
30g muesli
100g raspberries
Snack:
1 medium-sized orange
30g mixed nuts (excluding nuts they're allergic to)
Lunch:
150g grilled tofu
100g whole-grain pasta
100g steamed spinach
Snack:
1 small-sized pear
20g peanut butter
Dinner:
150g baked chicken thigh
150g mashed potatoes
100g steamed carrots
Remember to drink plenty of water throughout the day, aiming for at least 2 liters daily. Adjust meal portions and ingredients based on individual progress, hunger, and energy levels. Consult with a healthcare professional or registered dietitian for personalized advice and adjustments as needed.
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IF YOU TYPE “CONTINUE” THEN IT WILL UPDATE EVERYTHING TO EVOLVE YOUR PLAN!!!!
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Weeks 9-12:
Monday, Wednesday, Friday (Strength Training):
Squats - 5 sets of 8 reps
Bench Press - 5 sets of 8 reps
Deadlifts - 5 sets of 8 reps
Dips - 3 sets of 12 reps
Russian twists - 3 sets of 15 reps each side
Tuesday, Thursday (Cardio and Endurance):
45-minute moderate to high-intensity run
15 sets of stair climbing (2 minutes each)
Saturday (Active Recovery):
60-minute brisk walk
Stretching exercises
Sunday:
Rest
Sample Meal Plan 4:
Breakfast:
3-egg omelette with 50g spinach, 30g feta cheese, and 50g diced tomatoes
Snack:
200g Greek yogurt
20g chia seeds
Lunch:
150g grilled steak
100g wild rice
100g steamed green beans
Snack:
1 medium-sized kiwi
30g pumpkin seeds
Dinner:
150g baked tilapia
150g barley
100g steamed Brussels sprouts
Sample Meal Plan 5:
Breakfast:
80g whole-grain cereal with 250ml skim milk
100g sliced strawberries (substitute for a non-allergic fruit)
Snack:
1 medium-sized peach
30g sunflower seeds
Lunch:
150g grilled shrimp
100g bulgur
100g steamed kale
Snack:
1 rice cake with 40g hummus and 50g cucumber slices
Dinner:
150g baked pork loin
150g roasted potatoes
100g steamed mixed vegetables
Sample Meal Plan 6:
Breakfast:
1 whole-grain bagel with 30g low-fat cream cheese and 50g smoked salmon
Snack:
1 medium-sized pear
30g walnuts (substitute for a non-allergic nut)
Lunch:
150g grilled tempeh
100g whole-grain couscous
100g steamed collard greens
Snack:
2 rice cakes with 40g ricotta cheese and 50g cherry tomatoes
Dinner:
150g baked turkey meatballs
150g whole-wheat spaghetti
100g steamed broccoli
Remember to drink plenty of water throughout the day, aiming for at least 2 liters daily. Adjust meal portions and ingredients based on individual progress, hunger, and energy levels. Consult with a healthcare professional or registered dietitian for personalized advice and adjustments as needed.