At a Glance
- Body fat 37.9% with a target of 25-27%.
- AI chatbot supplements a personal trainer’s plan.
- Goal: 3 strength sessions, daily walking, weekly yoga.
- Why it matters: Aligns exercise and diet with fertility preparation.
The author compared an AI chatbot’s advice with a human trainer’s recommendations to build muscle and prepare for pregnancy. The comparison highlighted how AI can support, but not replace, professional guidance.
Personal Training Insight
The session began with an InBody scan that revealed a body fat percentage of 37.9%. The trainer explained that, based on gender, height, and age, the ideal range is 25-27%. The focus was on increasing muscle mass to lower fat percentage, thereby boosting basal metabolic rate. Muscle burns more calories at rest than fat.
The trainer’s realistic projection was a loss of 1-2% of body fat per month. To move from 37% to 25% would take 12-24 months; the author set a 12-month target. Key points from the trainer:
- Increase muscle mass to reduce body fat.
- Monitor progress with monthly body scans.
- Combine strength training with daily walking.
The trainer emphasized that the issue is not weight alone but lack of muscle. She also cautioned against extreme dieting or training during the pre-conception period.
AI as a Complementary Tool
AI as a training buddy was introduced by uploading the body scan PDF and the trainer’s suggestions into ChatGPT. The chatbot acted as an expert personal trainer and nutritionist, offering macro guidance and meal timing.
ChatGPT highlighted:
- A balanced macro ratio suitable for fat loss, muscle gain, and fertility.
- Carb-carbohydrate adjustments: higher carbs and lower fat on training days, the reverse on rest days.
- Protein timing: adding protein to breakfast to mitigate cortisol spikes from coffee.
The author noted that ChatGPT recognized the potential cortisol spike from two coffees before eating and suggested pairing coffee with collagen for a protein boost. The chatbot also recommended a morning snack such as a hard-boiled egg, almonds, smoked salmon, or lemon water to blunt cortisol.
The AI’s dietary suggestions aligned with the trainer’s recommendation to add protein powder to coffee and replace an apple with a higher-protein option. Both sources agreed on the importance of protein early in the day.
Training and Nutrition Plan
Macro Table
| Meal | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|
| Breakfast | 20 | 30 | 10 |
| Lunch | 25 | 40 | 15 |
| Dinner | 25 | 35 | 12 |
| Snack | 10 | 15 | 5 |
The author adopted an 80/20 rule: 80% focus on food choices, 20% on training. The weekly schedule became:
- Strength: 3 sessions per week with a trainer.
- Walking: Daily steps of at least 7,000.
- Yoga: 1 session per week.
- Sauna: 2 sessions per week.
- Body Scan: Monthly.
The trainer’s plan and the AI’s suggestions were cross-checked before finalizing. The author will upload progress data to ChatGPT for secondary advice, which will then be discussed with the trainer and doctor.
Looking Ahead
The next steps include:
- Continuing the monthly body scans to track progress.
- Confirming macro adjustments with the trainer.
- Maintaining the 12-month goal of reaching 25% body fat.
- Using AI for granular questions at any time.
The author acknowledges that AI will never replace the hard work or the expertise of a trainer or doctor. Instead, it serves as an additional resource to fine-tune diet and exercise, making each gym session more purposeful toward the overarching goal of pregnancy.
Key Takeaways
- A body scan revealed 37.9% body fat; target is 25-27%.
- AI complements a personal trainer by offering macro guidance and timing.
- A structured plan of strength, walking, yoga, and sauna supports muscle gain and fertility.
- Monthly scans and trainer confirmation keep the plan on track.
