What should I say to my AI assistant to plan workouts and log food?

Say it the way you'd text a friend, with the details that matter. For a plan, say your goal, how many days a week and how long you have, like "Build me a strength routine, three days a week, 45 minutes." After a workout, say how it felt, like "The squats felt easy. Go heavier next time." For food, say what and how much you ate, like "Two eggs and a slice of toast for breakfast." Short and specific beats long and vague.

Planning

• “Build me a strength routine for home. Three days a week, about 45 minutes.”
• “I want to run a 5k in 10 weeks. Plan my runs around my lifting.”
• “Add a 20 minute yoga session on my rest days.”
• “Plan tomorrow’s workout based on this week.”

After a workout

• “How did today go?”
• “The squats felt easy. Go heavier next time.”
• “I skipped the last set of rows. My grip gave out.”
• “That run felt hard. Make Saturday an easy one.”

Changing the plan

• “Swap lunges for something else. I hate them.”
• “I only have 30 minutes today. Shorten it.”
• “The gym is packed. Change the bench to dumbbells.”
• “I’m traveling next week with no gym. Plan bodyweight workouts.”

Food

• “Two eggs and toast for breakfast.”
• “Chicken burrito bowl for lunch, about 650 calories.”
• “Here’s the label: 1 serving, 250 calories, 20 g protein. I had 2.”
• “Yesterday’s dinner was salmon, rice and broccoli. Log it for yesterday.”

Asking about your history

• “What did I squat last week?”
• “How many workouts did I finish this month?”
• “How much protein have I had today?”
• “Which lifts have stalled?”