SPOTLIGHT STORY: NICK's AI ASSISTED TRAINING PLAN

This week, we’re highlighting Nick, who set out to improve his fitness with a clear goal in mind: lose weight, maintain muscle, and build strength alongside his running. With a busy schedule and a deadline just a few months away, he used ChatGPT to help design a structured weekly plan that was realistic and tailored to his needs. 

His prompt outlined key requirements: one hour per day for training, a mix of running and resistance work, two double training days each week, and a focus on steady weight loss without sacrificing muscle.

ChatGPT generated a detailed 7-day plan covering:

• Running sessions: Including hill repeats, speed workouts, and a longer weekly run 

• Strength training: Compound lifts and core-focused sessions, with exercises, sets, and reps listed 

• Weekly structure: Double sessions on Tuesdays and Thursdays, a long run on Saturdays, and recovery days built in 

• Nutrition: Daily calorie targets, full recipes with weighed ingredients, and a weekly shopping list 

• Excel format: Everything was laid out in a clear, date-based spreadsheet (e.g. Mon-06-May), making the plan easy to follow 

By using ChatGPT, Nick created a practical training and nutrition framework that fits into his routine and supports his goals. It's a simple example of how AI can be used to take the guesswork out of planning. 

*This image was generated by AI based on a real-life photo of Nick!

Prompt Used 

"I'm looking to develop a structured fitness routine to support weight loss and muscle retention. I can train twice on Tuesdays and Thursdays and do a longer run on Saturdays. I want the running to include hill reps, a speed session, and a long run. Strength work should focus on compound movements and core. Please also include a meal plan with daily calorie targets, recipe details, food weights (pre-cooked), and a weekly shopping list. Format the plan in Excel with dates shown as Day-DD-Mon." 

What ChatGPT Delivered:

1. Structured weekly training plan: 

• Running: hill repeats, speed sessions, and endurance runs 

• Strength: compound lifts and core workouts with sets/reps 

• Built around Nick’s preferred training days and recovery need

2. Meal plan tailored to fat loss + muscle maintenance: 

• Daily calorie guidance 

• Full recipes with ingredient quantities 

• Food preferences factored in 

3. Weekly shopping list based on meals and serving sizes in an Excel formatted output:

• Calendar-style layout with dates.
• Each day broken into workout + nutrition blocks

Outcome 

Nick now follows a customised, AI-built training and nutrition plan, helping him run stronger, train smarter, and stay on track toward his goals. 

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This article is provided for general informational purposes only and does not constitute health or fitness advice, endorsement, or recommendation by Digital Isle of Man. While we aim to showcase how some individuals choose to use AI, we do not warrant or guarantee its suitability for health-related decisions. Always consult a qualified professional before making changes to your training or diet.