Plan AU: AI Fitness & Health Plan

ChatGPT / Claude

Have the model lay out a plan across your available days (aim for 3-4): how strength / cardio / rest days distribute, and each exercise's sets, reps and rest. Ask for form cues and common mistakes, plus why this arrangement.

💡Ask for a table — 'exercise | sets × reps | weight cue | form points' — so you can follow it at the gym.

ChatGPT / Google Gemini

Based on your goal (deficit for fat loss, surplus for muscle gain), have the model estimate daily protein/carb/fat ratios and rough calories, with swap-in food examples. Skip precise counting — palm/fist estimates are more sustainable.

💡Change just one thing first (like swapping the sugary drink at dinner), not every habit at once.

Keep / Notion

After each workout, log exercises and weights in Keep, or use a Notion check-in page for completion, feel (easy/hard/impossible), sleep and weight trend. Records are the basis for adjustment.

💡Log only two fields — 'done or not' and 'how it felt' — five seconds keeps the habit alive.

ChatGPT / Claude

Feed the last 2-4 weeks of check-ins to the model to review progress: did weights go up, did body weight or measurements change, how do you feel — then adjust weight, exercises or frequency (progressive overload). At a plateau, swap exercises or add volume.

💡Have the model compare last week's completed weights to this week's for concrete numbers — don't just stare at the scale.