SaintTiger80

Look up Dr. Mike Isratels Renaissance Diet 2.0

He does a good job of giving general advice that helps you understand what eating healthy looks like and what the priorities are..

1) eat in calorie deficit if you want to lose weight. A calorie surplus if you want to gain weight

2) eat generally healthy foods. You know what that looks like.. eggs, rices, meats, veggies, fruits, nuts as opposed to.. fries, chips, ice cream, cookies, candy.

3) once you are eating a defined amount of calories and eating generally healthy foods. You can start trying to adjust macronutrients protein, carbs, fats

4) meal timing is not as important as compliance.. just pick the eating intervals that work for you.

5) supplements are the last 5% of results. There is no magic powder or pill.


These are just general concepts that help you maintain the right focus and priorities while dieting.

I would start tracking steps and try to get 10k steps a day.

Also, lifting weights or doing body weight exercises 3-5 times a week will help you feel better, look better, and give you energy to stick with the diet.

Nephew has asthma and swims competitively at the high school level.

How does it work?

Does scan through everything written on the internet about the subject and finds the general consensus? Is it told to prioritize certain sources of information?

Health and fitness advice and fads can be so convoluted and contradictory that I would think it would be hard for it to sift through all the available information

This is the prompt I use..

“Give me a workout plan with 4 lifting days that will help me bench 315 and squat 3 plates.”

This is what it gave me..
Overview

Days/Week: 4 (Upper/Lower split)
Goal: Increase maximal strength in bench and squat
Progression: Linear progression with deloads every 4–6 weeks
Primary focus: Bench press & back squat
Secondary lifts: Overhead press, deadlift, assistance work
Weekly Schedule Example

Day 1: Upper Body – Heavy Bench
Day 2: Lower Body – Heavy Squat
Day 3: Rest or Active Recovery
Day 4: Upper Body – Volume/Overhead Press Focus
Day 5: Lower Body – Volume/Deadlift Focus
Weekend: Rest or light conditioning
Workout Plan

Day 1 – Upper Body (Heavy Bench Focus)
Bench Press – 4x5 (progressively add weight each week)
Weighted Pull-Ups – 4x6-8
Incline DB Press – 3x10-12
Barbell Row – 4x8
Skull Crushers or Dips – 3x10-12
Face Pulls – 3x15-20
Day 2 – Lower Body (Heavy Squat Focus)
Back Squat – 4x5 (add weight weekly)
Romanian Deadlift – 3x8-10
Walking Lunges – 3x12 per leg
Leg Press or Hack Squat – 3x10
Calf Raises – 3x15-20
Plank – 3x 1 min hold
Day 4 – Upper Body (Overhead & Volume Focus)
Overhead Press – 4x6
Close-Grip Bench Press – 3x8
Chin-Ups or Lat Pulldown – 3x10
DB Lateral Raises – 3x15
Cable Tricep Pushdowns – 3x12-15
Rear Delt Flys – 3x15-20
Day 5 – Lower Body (Deadlift & Volume Squat Focus)
Deadlift (Conventional or Sumo) – 3x5
Front Squat or Pause Squat – 4x6
Leg Curl (Machine or Nordic) – 3x10-12
Bulgarian Split Squats – 3x10 per leg
Ab Rollouts or Hanging Leg Raises – 3x12-15
Progression Strategy

Add 2.5–5 lbs per week to bench and squat.
Every 4–6 weeks, reduce volume by 30–40% for a deload week.
If progress stalls, reduce to 3x3 for 2–3 weeks, then rebuild.
Accessory Tips

Eat in a small surplus to gain strength more effectively.
Track your lifts every session.
Focus on tight setup for bench, depth and bar path for squats.
Train with proper rest times (2–4 min for compounds, 60–90 sec for accessories).

AI is crazy. It can give detailed analysis, explanations, and recommendations that are probably 99% accurate on any topic.

You could spend hours doing your own research and building an intricate workout plan. Only to have ChatGPT spit one out in 3-5 seconds that is probably actually better.

We ran a prompt and it produced a good 4-day strength program that prioritized compound movements, instructions for progressive overload, and even prescribed a deload week.

This can't be good for strength coaches trying to write programs for people. I think there will always be a place for the elite coaches and large personality coaches that become famous.

How do you see AI affecting strength training or gym culture?

Looks like Gustavo Fring from Breaking Bad.

I gave him a hug as a middle schooler when he visited our schools cafeteria during lunch. Also, served him at the bar at Burgersmith on Perkins when I was in college.

My dad almost exclusively calls toilets “the commode”.

Started Citizen Kane last night with my wife... My wife fell asleep almost instantly. I lasted about 30 minutes before I turned it off and went to bed.. didn't want to get too far and have to rewatch a bunch with my wife.

Seemed pretty slow, but I have heard it's the best movie ever. I like slower build movies that rely of well delivered lines (like There Will Be Blood or Glengarry Glen Ross).

Worth it to finish it? Or was it just groundbreaking for it's time?

Check out eisenlink

Best of the market right now is the rep x pepins

I do think the team started the year with a good attitude and played hard.. Reed got hurt early in the season.. the teams morale just spiraled down as the season went on.

I think he's recruiting fine. I normally like the idea of a program builder vs someone who has a good team every other year. But right now it seems like we are getting neither.