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- Jacked with AI: How to Make ChatGPT Your Fitness Wingman - Jacked Nerds Issue #003
Jacked with AI: How to Make ChatGPT Your Fitness Wingman - Jacked Nerds Issue #003
Plus A New Recipe Section to Power Up Your Diet!
Dave Chen
April 20, 2025
👋 Welcome Back, Jacked Nerds!
Hope everyone had a fantastic week — and happy Easter weekend!
Welcome to Issue #003! Based on the feedback I received, it sounds like a lot of you really enjoyed Issue #002. I hope you were able to put the P.L.A.Y.R. system to good use and used it to map out your workout and diet plans for the week.
A lot of my friends know I’m a bit of a Simu Liu fanboy — not just because he’s the first Asian superhero in the Marvel Universe with a title film, but because his immigrant story mirrors mine and that of many of my friends ... well, up until he got mega famous and mega rich. I can’t wait to see him in Avengers: Doomsday.
Couldn’t contain my excitement when I met him in person a couple of years ago and got his autograph on my copy of his book. Told you, fanboy.
In today's issue, you'll find:
Now how do I masterfully transition from Marvel talk to AI talk…..Ah yes - J.A.R.V.I.S!
🤖 How ChatGPT Can Help with Your 2025 Fitness Goals
Imagine if Tony Stark had to manually plan his workouts. No J.A.R.V.I.S., no armor-up protocol — just Googling “dumbbell workout for posture” like the rest of us.
He wouldn’t. Because he’s Iron Man.
But you get my point.
By now, you're probably familiar with AI tools and have used them for things like writing code, generating content, summarizing documents, or doing quick research.
But here’s the thing — AI can do so much more than that, especially in the fitness and nutrition space. When used intentionally, it’s not just a fancy chatbot. It becomes your behind-the-scenes coach — helping you:
Build custom workouts based on your time, goals, and equipment
Design routines that match your schedule and energy levels
Stay focused on execution instead of constantly re-planning
I’ve been using ChatGPT for a while now to streamline my own systems — and today, I’ll show you exactly how to prompt it to create a fitness structure that’s personalized to you.
Let’s turn smart thinking into consistent action.
First, let’s first talk about the 5 Key Elements of a High-Quality Prompt
1. Context
Tell the AI who it should act like or what role it's playing.
This sets the tone, expertise level, and perspective of the answer.
✅ Example: “Act like a certified personal trainer who works with busy parents.”
2. Objective
State exactly what you want the AI to do. The clearer your goal, the better the results.
✅ Example: “Create a 4-week weight lifting workout plan to build muscle.”
3. Constraints & Requirements
Specify any limitations like time, equipment, skill level, dietary needs, or formatting.
✅ Example: “Workouts should be 45 minutes max, beginner-friendly. Use a mix of dumbbells, resistance bands and bodyweight. I can work out 3 times a week.”
4. Formatting Instructions
Tell it how you want the output delivered — a list, table, checklist, step-by-step plan, etc.
✅ Example: “Put the program in a table with columns for exercise, equipment used and sets x reps.”
Bonus tip: You can even ask it to include YouTube links in the table for each exercise.
The results have been mixed for me — some videos are great: clear instructions, solid form, and the right equipment. Others feel a bit outdated or don’t quite match the gear you're using.
So be ready to tinker a bit and iterate until you get something that really works for you.
Example output from ChatGPT
5. Style or Tone (Optional but Powerful)
You can ask for a specific tone: casual, technical, nerdy, inspirational, research-backed, etc.
✅ Example: “Keep the tone friendly and motivating, like a coach who actually gets my busy life.”
🎯 Example of a Fully-Formed Prompt
“Act like a personal trainer who helps busy professionals with limited time. Create a 3-day full-body strength program using only dumbbells and resistance bands. Each workout should be 45 minutes, beginner-friendly, and focused on building muscle and posture. Put it in a table format with exercise name, sets/reps, and YouTube links. Keep the tone clear and encouraging.”
Here is a plug & play prompt template you can copy and paste:
Act like a [type of expert].
Create a [type of plan/resource] for [goal or user type].
It should include [specific constraints].
Put the output in [format].
Keep the tone [tone or style].
Now, if you apply the same prompt structure to other topics, you can use ChatGPT for all kinds of personal productivity and life management tasks, like:
🥗 Meal Prepping
Act like a meal prep coach for busy professionals who also train 3x/week.
Create a weekly high-protein meal prep plan that hits 2,400 calories, 195g protein, 245g carbs, and 70g fat per day.
Include 3 meals + 1 snack per day. Focus on simple batch-cook-friendly recipes using common ingredients.
Put it in a table with calories/macros per meal, and include a prep guide at the end.
Keep the tone clean and direct, like you’re giving this to a client who wants zero fluff.
☀️ Building a Morning Routine
Act like a habit coach who helps overachievers build sustainable routines.
Create a 45-minute morning routine that boosts energy, reduces mental clutter, and builds momentum for the day.
Assume I have two kids, a 9–5 job, and I work out 3x/week in the afternoon.
Put it in checklist format, broken into 15-min blocks.
Keep the tone motivating, but grounded — I don’t want a “5am cold plunge” routine.
🔁 Design a Habit System I Can’t Ignore
Act like a behavioural psychology coach who helps high-performing nerds stick to habits.
Design a daily habit system for fitness, nutrition, and mindset that uses triggers, rewards, and habit stacking.
I want it to feel low-effort but still move the needle. I tend to overthink, so keep it simple and clear.
Organize it into a table with: trigger, habit, reward, and why it works.
Use a supportive tone that blends science and real-life practicality.
📚 Be My Reading Accountability Partner
Act like a productivity coach and accountability partner who loves nonfiction books.
Help me build a weekly system to read more consistently (goal: 1 book/month).
Assume I have 30 minutes/day max and tend to forget what I read unless I write it down.
Give me a reading schedule + reflection system I can track in Notion or on paper.
Tone: like a friend who checks in but won’t guilt-trip me.
💼 Improve My Productivity at Work
Act like a productivity strategist for people juggling meetings, deep work, and Slack chaos.
Help me design a workday structure that protects focus time, reduces distractions, and leaves room for creative flow.
I work 9–5, lead a team, and need to ship content weekly.
Give me a time-blocked daily schedule with 3 focus blocks, and short systems for managing email and Slack.
Keep the tone sharp and actionable — no fluffy advice.
The possibilities are truly endless!
🫵 Your Action Step of the Week:
Give one of the prompts above a try and start building toward your 2025 fitness and wellness goals!
I’d love to hear how it goes — reply and let me know what ChatGPT created for you, and how you plan to apply it in your day-to-day life.
🤓 My Favourite Nerdy Thing of the Week
This one’s for all the MTG and LotR nerds:
I know I’m about two years late to the party, but I just found out that back in 2023, MTG released a series of scene cards — borderless, playable cards that piece together to form these absolutely epic moments from the lore.
Check out this one depicting the Battle of the Pelennor Fields.
Photo source: Reddit
This isn’t the only one. MTG released a total of 89 cards that depict different scenes from Spiderman, Assassin’s Creed, and a number of scenes from LotR.
So sick. It’s stuff like this that really makes me want to get back into the game. Between the art, the lore, and the nostalgia, it’s getting real hard not to start collecting again…
🍖 NEW! My Favourite Under-30-Minute Viral Recipe of the Week
I’m testing out a new section to help you power up your diet by breaking down viral recipes that take 30 minutes or less to make. I’ll walk you through the macros and suggest tweaks to make them more macro-friendly — if needed.
This week’s feature: Sarah Bah’s (aka @groovyfoodiess) rice cooker bibimbap, which has racked up 8.7M views on IG at the time of writing.
If you follow her recipe exactly and divide it into 5 servings, here’s what you’re getting per serving:
251 calories • 13g protein • 6g fat • 35g carbs
I didn’t count the sauces and the marinades. With the quantities she’s using, I feel they are mostly negligible.
I love this recipe because rice cooker meals are ridiculously easy to make. Just toss everything in, hit start, and let it do its thing — no babysitting required.
The macros are solid too, making it an easy win for getting more protein into your day.
You can also switch things up by using chicken thighs or lamb instead of steak. I’d recommend a cut with a bit of fat to keep things juicy. (Wouldn’t go with chicken breast here — it tends to dry out in the rice cooker and shreds when you mix.)
Give it a shot and let me know what you think!
I hope you’re getting real value from this newsletter!
If you are, it would mean a lot if you shared it with a friend, family member, or anyone you think could benefit from the frameworks and tips I share here.
Thanks so much for being part of this — I appreciate you! 🙏
My mission: 10,000 like-minded legends in the Jacked Nerds crew by end of year.
Help me get there 💪
🔮 Next Time on Jacked Nerds…
In the next issue, I’ll teach you how to meal prep like a pro!
I’m also working the Jacked Nerds Meal Prepping Guide - the most comprehensive meal prep guide on the internet. Can’t wait to share it with y’all!
Stay tuned. 💥
🧠 Final Thought
You don’t need to be a productivity machine.
You just need a system that doesn’t rely on memory, motivation, or mood.
With the right prompts, ChatGPT can become your personal trainer.
Start small. Start scrappy. Let AI take the mental load so you can focus on the reps.
Catch y’all in the next one! ✌️
Dave Chen
(aka your Jacked Nerd guide)
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