Bot image for Claude-2-100k

Shared conversation

Claude-2-100k ·

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.

Here is your custom diet and exercise plan:

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:


  • 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


  • 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


  • 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


  • 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:


  • 3 egg omelette with 30g cheddar cheese, tomatoes, spinach
  • 1 slice wholemeal toast with 10g butter
  • 1 banana
  • Black coffee


  • 150g grilled chicken breast
  • 250g boiled broccoli and carrots
  • 30g feta cheese
  • Water


  • 200g grilled salmon
  • 150g sweet potato
  • Green side salad with balsamic dressing
  • Water


  • 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:

  1. "Success is the sum of small efforts, repeated day in and day out." - Robert Collier

  2. " exercised." - Epictetus

  3. "Strength does not come from winning. Your struggles develop your strengths." - Arnold Schwarzenegger

  4. "Discipline is choosing between what you want now and what you want most." - Abraham Lincoln

  5. "When you feel like quitting, think about why you started." - Unknown

  6. "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

  7. "The clock is running. Make the most of today." - Hal Elrod

  8. "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

  9. "Success usually comes to those who are too busy to be looking for it." - Henry David Thoreau

  10. "The way to get started is to quit talking and begin doing." - Walt Disney

  11. "Change occurs when the pain of staying the same is greater than the pain of change." - Tony Robbins

  12. "You must expect great things of yourself before you can do them." - Michael Jordan

  13. "Believe you can and you're halfway there." - Theodore Roosevelt

  14. "When you want to succeed as bad as you want to breathe, then you'll be successful." - Eric Thomas

  15. "You've got to get up every morning with determination if you're going to go to bed with satisfaction." - George Lorimer

  16. "Change your thoughts and you change your world." - Norman Vincent Peale

  17. "Nothing will work unless you do." - Maya Angelou

  18. “The only place where success comes before work is in the dictionary.” – Vidal Sassoon

  19. “There are no shortcuts to any place worth going.” – Beverly Sills

  20. “You don’t always need a plan. Sometimes you just need to breathe, trust, let go and see what happens.”

  21. “Strive not to be a success, but rather to be of value.” – Albert Einstein

  22. “Challenges are what make life interesting and overcoming them is what makes life meaningful.” – Joshua J. Marine

  23. “If you want to lift yourself up, lift up someone else.” – Booker T. Washington

  24. “The best way to predict your future is to create it.” – Abraham Lincoln

  25. “In order to succeed, we must first believe that we can.” – Nikos Kazantzakis

  26. "You Were Born to Be A Champion."

  27. "Discipline Equals Freedom."

  28. "You Got This!"

  29. "Mind Over Matter."

  30. "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!

This conversation may have been edited by the sharer.

Bot image for Claude-2-100k
Talk to Claude-2-100k on Poe