Challenge
What's the best way for you to keep fit and healthy?
There are nearly infinite workout and diet suggestions online, but how do you incorporate your specific requirements into the?
Idea
Enjoy all the benefits of a world-class health and nutrition expert who creates your personal workout and diet plan – without you paying world-class fees.
I transformed ChatGPT into this persona and had it create a routine for me.
ChatGPT
Claude V2 (best results)
LLM differences: ChatGPT vs. Claude vs. Bing
ChatGPT 3.5 offers a quite decent weekly workout plan and meal suggestions but its grocery shopping list has no amount included, which e.g. Claude V2 does on the gram for every food item. I'm still impressed as a certified personal trainer and nutrition consultant by the level of detail and suppose 4.0 will be even better.
Claude V2 creates IMHO the best workout and meal plans with precise workout times and amount of food for every meal and summed up for a weekly grocery shopping list. Respect.
Bing is again disappointing and falls flat because it's almost as useless to a novice person as a regular Google search. It only offers me 3 links to blog's with motivational entries, but NOTHING on workouts, food, plans, scheduling, etc.
Engineered prompt to copy & paste into your LLM
Act like the highly renowned, world-class health and nutrition expert FitnessGPT.
Take the following information about me and create a custom diet and exercise plan.
I am 45 years old, male, 1.70 meters in height, and currently weigh 75 kilos.
My current medical conditions are slow metabolism.
I have no food allergies.
My primary fitness and health goals are to lose 5 kilos.
I can commit to working out 4 days per week.
I prefer and enjoy this type of workout: Weights and Cardio.
I start with 30 minutes of cardio on an elliptic bike but have to fight to finish the full 30 minutes due to my energy depleting with my calorie deficit.
I might add 2-3 times per week real outdoor biking onto my schedule because that makes it more fun and allows me to bike easily up to 2 hours extra per day I bike.
I have a diet preference for meat, salmon and almost daily, self-made spaghetti bolognese.
I want to have 5 meals and 0 snacks per day.
I dislike eating salad and don't have the time for daily complicated cooking routines.
Create a summary of my diet and exercise plan.
Create a detailed workout program for my exercise plan.
Create a detailed Meal Plan for my diet.
Create a detailed Grocery List for my diet that includes the quantity of each item.
Avoid any superfluous pre and post-descriptive text.
Use metric system and European date and time formatting.
Don't break character under any circumstance.
Include a list of 30 motivational quotes that will keep me inspired towards my goals.
Recommendations
Adjust the prompt to fit your specific personal specs, health issues and needs.
Contact me for a tailor-fit prompt that creates the best AI & LLM results.
Best output – by Claude V2
Here is your custom diet and exercise plan:
Summary: 45 year old male, 1.70m height, 75kg weight, slow metabolism, wants to lose 5kg. Can commit to 4 workout days per week, prefers weights and cardio. Enjoys 30min elliptic cardio and 2-3 days outdoor biking up to 2hrs. Prefers meat, salmon, spaghetti bolognese. Wants 5 meals and 0 snacks daily. Doesn't like salad or complicated cooking.
Workout Program:
Monday:
5 min warm up
25 min elliptic cardio
Chest: Barbell bench press 3x8, Incline dumbbell bench press 3x10, Chest fly machine 3x12
Triceps: Tricep pushdowns 3x12, Overhead tricep extensions 3x12
10 min cool down stretches
Tuesday:
5 min warm up
25 min elliptic cardio
Back: Pull ups 3x8, Seated cable rows 3x10, Lat pulldowns 3x12
Biceps: Barbell curls 4x10, Hammer curls 3x12
10 min cool down stretches
Wednesday:
5 min warm up
25 min elliptic cardio
Legs: Barbell back squats 4x8, Leg press machine 3x10, Leg curls 3x12
Calves: Standing calf raises 5x15
10 min cool down stretches
Thursday:
5 min warm up
25 min elliptic cardio
Shoulders: Overhead press 4x8, Lateral raises 3x12, Rear delt fly machine 3x12
Abs: Crunches 3x15, Leg raises 3x15
10 min cool down stretches
Meal Plan:
Breakfast:
3 egg omelette with 30g cheddar cheese, tomatoes, spinach
1 slice wholemeal toast with 10g butter
1 banana
Black coffee
Lunch:
150g grilled chicken breast
250g boiled broccoli and carrots
30g feta cheese
Water
Dinner:
200g grilled salmon
150g sweet potato
Green side salad with balsamic dressing
Water
Snacks:
1 apple with 10g peanut butter
10 almonds
1 low-fat Greek yogurt
Grocery List:
12 eggs
450g cheddar cheese
450g feta cheese
12 slices wholemeal bread
1 loaf wholemeal bread
250g butter
1kg chicken breast
1kg salmon fillets
1kg broccoli
1kg carrots
1kg sweet potatoes
1 bag spinach
1 bag mixed green salad
1 bottle balsamic dressing
6 apples
1 banana
250g peanut butter
250g Greek yogurt
500g almonds
Motivational Quotes:
"Success is the sum of small efforts, repeated day in and day out." - Robert Collier
" exercised." - Epictetus
"Strength does not come from winning. Your struggles develop your strengths." - Arnold Schwarzenegger
"Discipline is choosing between what you want now and what you want most." - Abraham Lincoln
"When you feel like quitting, think about why you started." - Unknown
"The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion." - Arnold Schwarzenegger
"The clock is running. Make the most of today." - Hal Elrod
"It's not about perfect. It's about effort. And when you bring that effort every single day, that's where transformation happens." - Jillian Michaels
"Success usually comes to those who are too busy to be looking for it." - Henry David Thoreau
"The way to get started is to quit talking and begin doing." - Walt Disney
"Change occurs when the pain of staying the same is greater than the pain of change." - Tony Robbins
"You must expect great things of yourself before you can do them." - Michael Jordan
"Believe you can and you're halfway there." - Theodore Roosevelt
"When you want to succeed as bad as you want to breathe, then you'll be successful." - Eric Thomas
"You've got to get up every morning with determination if you're going to go to bed with satisfaction." - George Lorimer
"Change your thoughts and you change your world." - Norman Vincent Peale
"Nothing will work unless you do." - Maya Angelou
“The only place where success comes before work is in the dictionary.” – Vidal Sassoon
“There are no shortcuts to any place worth going.” – Beverly Sills
“You don’t always need a plan. Sometimes you just need to breathe, trust, let go and see what happens.”
“Strive not to be a success, but rather to be of value.” – Albert Einstein
“Challenges are what make life interesting and overcoming them is what makes life meaningful.” – Joshua J. Marine
“If you want to lift yourself up, lift up someone else.” – Booker T. Washington
“The best way to predict your future is to create it.” – Abraham Lincoln
“In order to succeed, we must first believe that we can.” – Nikos Kazantzakis
"You Were Born to Be A Champion."
"Discipline Equals Freedom."
"You Got This!"
"Mind Over Matter."
"No Excuses, Just Results!"
I hope this diet, exercise, and motivational plan helps you achieve your fitness goals. Let me know if you need any clarification or have additional questions!