Beginning of this year I started exploring AI tools for my day-to-day job as a software engineer to see if would make me more efficient, months later now using Warp and Github copilot daily I can say with certainty that is making me more productive.

With that, I started to explore ChatGPT a little bit more for other things I would have to do on a daily bases, mostly I just ask questions that I want to know data about, but 3 months ago I got a coach that is responsible to create me a training program, diet schedule and supplements, I have had great results and I'm very happy I decided to use a professional in the field. After a whhile I got curious to know if ChatGPT would get me close to what my coach created to me, and after giving ChatGPT a try with the same parameters/info I gave my coach, I was really impressed by the answer it gave me. You need to know how to extract the most from ChatGPT by understanding its a computer and the more guidelines, boundaries and specifications you give the more accurate it can be.

How ChatGPT works

ChatGPT generate its responses through a process called natural language processing (NLP). It analyzes the input provided by users, processes the text, and generates relevant and contextually appropriate responses. ChatGPT's responses are generated based on the patterns, information, and context it has learned from its training data, over 300 bilion words from a wide range of text sources (e.g. Wikipedia, books, news articles, scientific journals) but the dataset only went up to 2021, meaning that it lacks information on more recent events.

Why use ChatGPT as your trainer and/or nutritionist

• Personalized Guidance: ChatGPT leverages its vast knowledge base and understanding of human language to provide personalized guidance. It takes into account your goals, preferences, and constraints to generate tailored recommendations for workouts, meal plans, and nutritional advice.
• Accessible Anytime, Anywhere: Unlike traditional trainers and nutritionists, ChatGPT is available to you 24/7.
• Continuous Learning: ChatGPT is constantly improving its knowledge and abilities. It learns from a diverse range of sources, including reputable health and fitness publications, scientific studies, and user interactions. This ensures that it stays up-to-date with the latest information and can provide accurate and relevant guidance.
• Data-Driven Insights: ChatGPT can process vast amounts of data to provide evidence-based recommendations. It considers factors such as your individual needs, scientific research, and nutritional guidelines to generate suggestions that are backed by data and research.
• Conversation and Explanation: One of the unique features of ChatGPT is its conversational nature. It not only provides answers and suggestions but can also explain the reasoning behind its recommendations. This helps you understand the "why" behind the advice and fosters a sense of empowerment and informed decision-making.

How to use step by step

The points above are really important because will help you understand the tool a little bit better and how to get the most out it in your process.

Here is an example step by step in how it can help you build a custom diet to your needs

I used https://tdeecalculator.net/ to get my daily calorie intake.

Me

I'm a male at age 32, weight 219 lbs, height 6 feet. create a diet schedule with the goal to increase lean mass, taking into consideration my daily needed calories of 3,784, and that I workout four times a week. Include grams, include health proteins, fruits, and vegetables

ChatGPT

Sure! I can help you create a diet schedule to increase lean mass. Here's a sample diet plan that takes into consideration your daily caloric needs, workout routine, and includes healthy proteins, fruits, and vegetables:

Meal 1 (Breakfast):

2 boiled eggs (14g protein)
1 cup oatmeal with 1 tablespoon of almond butter and mixed berries (30g protein)
1 medium-sized banana
Meal 2 (Snack):

Greek yogurt (14g protein)
Handful of mixed nuts (almonds, walnuts, etc.)
Meal 3 (Lunch):

Grilled chicken breast (6 oz) (54g protein)
1 cup brown rice
Steamed broccoli and carrots
Meal 4 (Pre-workout snack):

Protein shake (30g protein)
1 medium-sized apple
Meal 5 (Post-workout):

Grilled salmon fillet (6 oz) (40g protein)
Quinoa salad with mixed vegetables (bell peppers, cucumber, tomato, etc.)
Meal 6 (Dinner):

Lean beef steak (8 oz) (60g protein)
Sweet potato
Steamed asparagus
Meal 7 (Snack):

Cottage cheese (14g protein)
Sliced pineapple or other fruits
Remember to adjust the portion sizes based on your specific dietary needs and preferences. Also, make sure to stay hydrated throughout the day by drinking an adequate amount of water. Additionally, it's recommended to consult with a registered dietitian or nutritionist to personalize this plan and ensure it aligns with your specific goals and health requirements.

Me

include grams to all meals taking into consideration my daily needed calories

ChatGPT

Certainly! Here's an updated version of the diet schedule with the recommended grams for each meal, taking into consideration your daily caloric needs of 3,784 calories:

Meal 1 (Breakfast):

2 boiled eggs (14g protein)
1 cup oatmeal with 1 tablespoon of almond butter and mixed berries (30g protein)
1 medium-sized banana
Meal 2 (Snack):

Greek yogurt (14g protein)
Handful of mixed nuts (almonds, walnuts, etc.)
Meal 3 (Lunch):

Grilled chicken breast (6 oz) (54g protein)
1 cup brown rice
Steamed broccoli and carrots
Meal 4 (Pre-workout snack):

Protein shake (30g protein)
1 medium-sized apple
Meal 5 (Post-workout):

Grilled salmon fillet (6 oz) (40g protein)
Quinoa salad with mixed vegetables (bell peppers, cucumber, tomato, etc.)
Meal 6 (Dinner):

Lean beef steak (8 oz) (60g protein)
Sweet potato
Steamed asparagus
Meal 7 (Snack):

Cottage cheese (14g protein)
Sliced pineapple or other fruits
Please note that the grams of protein mentioned are approximate values and can vary based on the specific sources and preparation methods. It's always a good idea to consult with a registered dietitian or nutritionist to customize this plan according to your individual needs and preferences.

Me

what is the total of calories in that program?

ChatGPT

Apologies for any confusion. Let's calculate the approximate total calories for the provided diet plan:

Meal 1 (Breakfast):

2 boiled eggs: 140 calories
1 cup oatmeal with 1 tablespoon of almond butter and mixed berries: 300-400 calories (approx.)
Meal 2 (Snack):

Greek yogurt: 100-150 calories (approx.)
Handful of mixed nuts: 150-200 calories (approx.)
Meal 3 (Lunch):

Grilled chicken breast (6 oz): 300-400 calories (approx.)
1 cup brown rice: 200-250 calories (approx.)
Steamed broccoli and carrots: Negligible calories
Meal 4 (Pre-workout snack):

Protein shake: 150-200 calories (approx.)
1 medium-sized apple: 90-100 calories (approx.)
Meal 5 (Post-workout):

Grilled salmon fillet (6 oz): 300-400 calories (approx.)
Quinoa salad with mixed vegetables: 250-300 calories (approx.)
Meal 6 (Dinner):

Lean beef steak (8 oz): 400-500 calories (approx.)
Sweet potato: 150-200 calories (approx.)
Steamed asparagus: Negligible calories
Meal 7 (Snack):

Cottage cheese: 100-150 calories (approx.)
Sliced pineapple or other fruits: 50-100 calories (approx.)
The total calorie range for this diet plan is approximately 2,570-3,440 calories. It's important to note that these values are rough estimates and can vary based on the specific brands, cooking methods, and portion sizes. To get a more accurate calculation, it's recommended to consult with a registered dietitian or nutritionist who can personalize the plan according to your specific needs and goals.

As you can see, we can fine tune the answer giving parameters to ChatGPT. for example, can you replace cheese with an alternative, can you make the meals simpler taking in consideration my calories and proteins neeeded for the day? so on and so forth.

The advent of AI technology has expanded what is possible in the realm of health and wellness (and everything else). ChatGPT, with its ability to understand and respond to human queries, can be a valuable companion on your fitness and nutrition journey. From designing personalized workout routines to providing dietary advice and recipe suggestions, ChatGPT can serve as your virtual trainer and nutritionist, offering guidance tailored to your specific needs. So, why not leverage this incredible tool and embark on a path towards a healthier and happier lifestyle?