Background and Goal Setting

The author, who prefers low‑impact activities such as walking and yoga, decided to add strength training to support overall health and an upcoming fertility plan. A gym body‑scan revealed a body‑fat percentage of 37.9% and highlighted a need for more muscle mass. The personal trainer recommended a target body‑fat range of 25‑27% and suggested a realistic loss of 1 to 2% per month, estimating a 12‑ to 24‑month timeline.

Leveraging AI for Nutrition Insight

To complement the trainer’s advice, the author uploaded the scan results and personal goals to ChatGPT, asking the model to act as an expert trainer and nutritionist. The AI responded with macro ratios tailored for fat loss, muscle gain, and hormonal balance, suggesting higher carbohydrates on training days and higher fat on rest days. It also identified potential cortisol spikes from drinking coffee before breakfast and offered alternative protein‑rich snacks such as a hard‑boiled egg, smoked salmon, or cottage cheese on a rice cake. The AI’s suggestions aligned with the trainer’s recommendation to add protein early in the day, such as protein powder in coffee.

AI‑Generated Training Framework

Beyond nutrition, the author requested a strength‑training outline. ChatGPT proposed a schedule of three weekly gym sessions, incorporating a mix of compound lifts and accessory work, plus daily step goals and bi‑weekly yoga. The plan also included monthly body‑scan check‑ins and regular sauna sessions. While the author ultimately relied on the trainer to design the detailed workout program, the AI’s framework helped confirm the overall direction and added flexibility for off‑day activities.

Comparison and Verdict

The experiment demonstrated that AI can provide immediate, personalized feedback, fill knowledge gaps, and suggest practical adjustments that complement professional guidance. The author found confidence in having a second opinion that could be accessed at any hour. However, the AI was not viewed as a replacement for the trainer’s hands‑on expertise, especially for technique, safety, and individualized program design. The author plans to continue using AI as a supplemental resource while maintaining regular sessions with the human trainer and consulting medical professionals for health‑related decisions.

Usado: News Factory APP - descoberta e automação de notícias - ChatGPT para Empresas