Model

Chat GTP 4o

Example input

[desired number of weeks of program]: 8 weeks 
[user current weight]: 180 lbs  
["gain" or "lose" with desired pounds of weight gain or loss]: gain 10 lbs  
[desired number of workout days per week and hours per day]: 4 workout days at 1 hour per day 
[describe any physical limitations or injuries, if none, say "has none"]: has an injured left shoulder

Example output

[TABLE OF WORKOUT PLAN] - see the preview image 

Here are additional tips and nutritional guidance to support your 8-week weight gain program:

### **Nutrition Guidelines**

**Daily Caloric Surplus Target**:
To gain 10 lbs in 8 weeks, aim for **\~500 extra calories/day** above your maintenance.

#### **Macronutrient Breakdown**

* **Protein**: 1g per pound of body weight (\~180g/day)
* **Carbohydrates**: 2-3g per pound (360-540g/day)
* **Fats**: 0.4-0.5g per pound (72-90g/day)

#### **Meal Tips**

* Eat **4-6 balanced meals per day**
* Include a **protein source at every meal** (chicken, fish, tofu, eggs, Greek yogurt)
* Use calorie-dense, nutritious options: nuts, avocado, olive oil, rice, oats
* Consider protein shakes or smoothies post-workout with:

  * 1 scoop protein powder
  * Banana
  * Peanut butter
  * Oats or whole milk

---

### **Injury Considerations (Left Shoulder)**

* Avoid overhead pressing and dips
* Prioritize exercises that don’t stress the shoulder
* Use **wall/incline push-ups** and **light dumbbells**
* Incorporate **Bird Dog**, **Dead Bug**, and **planks** to strengthen the core safely

---

### **Other Helpful Tips**

* **Progressive Overload**: Gradually increase weights each week by 5-10% if form remains good.
* **Track Your Progress**: Take weekly weight and progress photos.
* **Hydration**: Drink at least 3L water/day.
* **Sleep**: Aim for 7–9 hours nightly for optimal recovery and growth.
* **Stretching & Mobility**: Spend 5–10 minutes post-workout on light stretching to aid flexibility and reduce soreness.

Would you like a printable or downloadable version of the workout and nutrition plan?