AI is Here and We're All Fucked.
Kidding. Sort of.
Artificial Intelligence is the most powerful software tool the world has ever seen. And if you're not using it to optimize your life and health right now, you're already behind.
You have a free personal trainer, nutritionist, and coach sitting in your pocket.
Go beyond using it to write emails and answer silly questions.
Any excuse for not knowing what to do is gone.
Unfortunately, AI won’t,
…get you in shape.
…lift for you.
…make you show up.
And it won't put the right food in your mouth or slap that croissant out of your hand.
Although honestly, food-slapping robots are probably on the way.
What it will do, if used correctly, is solve the actual problem.
The ones who figure this out have a serious edge.
The ones who ignore it are leaving the best tool they've ever had sitting on the table.
Build Your Own Program
Most AI-generated programs are garbage.
Not because AI is bad at programming, but because you're asking the wrong questions.
"Give me a workout plan" gets you a generic 5-day bro split.
AI needs context and specificity to generate an accurate output.
The clearer your input, the higher the quality of the output.
Here's an example of a good prompt:
I'm a 34-year-old man, 185 lbs, intermediate lifter. I sit for most of the day. I have access to a full gym and 3 days per week to train. My goals are building muscle and staying lean. I have a history of lower back tightness. Build me a 4-week, 3-day total body program with progressive overload built in. Include sets, reps, tempo, and rest periods. For each exercise, include a modification in case I can't perform the primary movement. Explain why you chose each exercise.
Obviously plug in your own details, but the details are what matter.
The key inputs: age, experience level, days available, equipment, goals, injuries, lifestyle (desk job, active, etc.).
Read the answer critically. AI doesn't know what it doesn't know.
If something looks off, ask it to explain the reasoning.
Fix Your Nutrition
This is where AI saves a ton of time.
Meal planning is tedious.
Most people either don't do it or do it inconsistently.
AI will build you a full week of meals, matched to your calorie and protein targets, around your food preferences and schedule, in under two minutes.
Try this:
I'm trying to eat 200g of protein per day at around 2,400 calories. I don't eat pork. I have about 45 minutes to cook dinner on weekdays and more time on weekends. I eat lunch at the office most days so I need easy, portable options. I go out to dinner about twice a week. Build meals around that. Include rough macros for each meal.
Run this once a week. Adjust based on what you actually have in the fridge.
One of the most underrated tips I can give you is the photo of the fridge/ingredients move.
If you're using ChatGPT or Claude on your phone, take a photo of the inside of your fridge, with the food visible and ask it to build meals from what's actually in there.
Build me 3 high-protein dinners using only what's in this photo. Include macros.
No more guessing. No more "I don't know what to eat so I'll just order something."
That excuse is gone.
Break Your Plateau
Stuck? Not seeing results?
Instead of changing your entire program, describe exactly what you've been doing and ask AI to diagnose it.
Most people don't do this. They just switch programs.
Which is the wrong move.
I've been training 4 days a week for 3 months doing an upper/lower split. (Add specific workouts you’ve been doing). I'm eating around 2,200 calories and roughly 160g of protein. I've been sleeping 6-7 hours. My weight hasn't moved in 6 weeks and my lifts have stalled. What are the most likely reasons and what should I adjust first?
You can even ask AI to ask YOU questions to find the cracks in your approach.
I want to troubleshoot why I'm not making progress in the gym. Before I give you my details, what questions do you need to ask me to diagnose the problem?
Learn Faster
You have a personal trainer, nutritionist, and sports scientist available 24/7 for free.
Use it to actually understand what you're doing, not just follow a plan blindly.
Ask it things like:
Explain progressive overload like I've been training for 2 years but never really understood the concept. What's the actual difference between training for strength and training for hypertrophy?
Which one should I prioritize if I want to look and perform better?
My left shoulder clicks when I press overhead. What are the most common causes and what should I check first?
The more you understand, the better decisions you make.
Most people just follow instructions. The ones who understand the "why" adapt faster, recover smarter, and make better progress long term.
Daily Check In
Another underrated use in my opinion.
End of day. Two minutes. Open your favorite AI and paste this:
Today I trained (what I did). I ate roughly (X) calories and (X)g of protein. I slept (X) hours last night. My energy today was (1-10). Stress level was (1-10). Based on this, what should I prioritize tomorrow? Training, recovery, nutrition, or sleep? Give me one specific action.
It takes two minutes.
Over time it becomes a data log.
You start to see patterns.
You can even ask it to look back and find trends over a period of time.
This may help you stop making the same mistakes on repeat.
It's the closest thing to having a coach in your pocket.
What to Watch Out For
AI can also be an idiot. But it doesn't know when it's being an idiot.
It will give you wrong information about supplements, injuries, and medications with the same confident tone it uses for everything else.
For anything medical, injury-related, or pharmaceutical, verify it with an actual professional.
Don't take AI's word on whether you should train through pain.
Don't take AI's word on supplement dosing.
Don't take AI's word on anything that could physically hurt you.
Rules To Prompt By
Be specific.
Give it context, anything that helps AI understand your position, pain points, and experience.
Give it constraints. Tell it what you don't want as much as what you do.
Not sure what to ask? Ask AI what questions you should be asking it first.
It'll tell you exactly what it needs from you to get the best output.
The quality of your output is directly proportional to the quality of your input.
Don’t Overthink
This is the big one.
I've seen guys spend 45 minutes asking AI to optimize their program instead of just going to the gym.
AI is a tool to reduce friction, not create new friction.
If you're spending more time prompting than training, you've missed the point entirely.
Use it. Then close it. Then go lift.
Bottom Line
AI raises your floor.
It removes the excuses of not knowing the what.
But your ceiling?
That's still on you.
Use the tools. Do the work.
That combination is unbeatable.
Train Hard.
Think Deep.
Live with Intent.
- The CODE
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