01/01/2026
Happy New Year Blackout Fam !!
We’ve rested and hope you have too! But now we’re back and ready to help get back into the swing of your fitness journey… It’s easy to lose motivation this time of year so I want to share a simple FREE hack that everybody can do.. it’s as simple as chat gpt ! Yep, try this, coz sometimes we all need a little shove in the right direction. Jump on chat gpt and tell it “you are a professional dietician and fitness expert”
Then tell it your age, weight, foods u can’t eat or dislike. Foods you do like.. how often you train, and what type of training you like or can handle.. If you do cardio and what type, or what you can’t do because of an injury or just hate (running for me! 🤯🤮)..
Tell it what your realistic goals are with your fitness journey,(eg i want to lose 10kilos of fat over a few months while building muscle).. tell it how much free time you have (work life etc) and then say build me a diet and workout plan based off this..
Eg .. you are a professional dietician and fitness expert. [enter]
I am a 45 year old, 6 foot 95 kilo male with injuries to my knee and very weak wrists with arthritis pain. I don’t like seafood or yoghurt or cheese unless it’s melted. Don’t like sweet potato but I love chicken, red meat, fruit, veggies, nuts,rice with a soft spot for ice cream. I love strength training but can’t do squats or lunges because of my knee injury. Legs need extra attention as they are lacking muscle size. I train at home and have access to a seated leg curl and leg extension machine, seated calf raise machine. Functional trainer with smith machine, cable machine, pec deck machine, dumbbells, kettlebells, rower, exercise bike, Olympic bars and plates.. I lost motivation over Christmas and need to get back into it slowly. My goal is to stay 95kgs but trim a bit of fat while maintaining and building muscle. I don’t like running, but don’t mind walking, rowing and riding my exercise bike. Please build me a diet plan and fitness routine for 3 days a week. I can train any day or time as I work from home but prefer mornings
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I know this post is getting long but just wanted to share this with you all and if it helps just 1 of you, I’ll be happy!! 💪 Hope you all have a fantastic 2026!!
