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I built a meal plan with chat gpt and I am keeping myself in calorie deficit for 30 days to see what happens My starting weight and measurements is
Body weight 227lb(102.9kg) i am 5 ft 7 (170cm)
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0:00
Hi, I challenged myself to lose weight with a meal plan built by ChatGBT
0:06
So in this video, I'm going to share with you what I'm doing physically, my measurements at the very beginning
0:14
and then I'm going to show you exactly what I did to actually build a meal plan with ChatGBT
0:19
So without further ado, let's get right into it. So the exercise that I'll be doing is I'm going to go to the gym five or six days per week
0:27
It'll be arm day, leg day, and then boxing, which is cardio
0:31
and then another arm day and another leg day. The exercises I do on both of the arm and leg days are different
0:38
but I will have a video in the future about what exercises I do
0:42
But on top of that, I'm also doing 10,000 steps every single day
0:46
no matter what, even on my rest day. So I'll have one to two rest days, again, depending on what we already said earlier
0:54
I might skip the second boxing day to recover if I'm tired or I just don't want to go
1:00
I'll let that be optional, but 10,000 steps is not optional. I absolutely must do that
1:06
So on the rest day, however, that'll be my meal prep day
1:10
I'm going to walk to the grocery stores, buy my food, come back and cook it
1:14
For me, I'm kind of lucky, actually, because I go to three grocery stores to save money
1:19
But basically, going to all three of them and coming back, it's like a perfect 10,000 steps for me
1:25
I'll have another video for just my meal prepping in general. I think that'll be useful or entertaining
1:32
So as for my measurements, I'm gonna have to read it off a list. I don't just, I don't just memorize that
1:38
So my starting measurements, my chest was 45 inches. My stomach is 43 inches
1:45
My hips was 43 inches. My right thigh was 28 inches. My left thigh was 28 inches
1:53
My left bicep was 16.5 inches. My right bicep is 16 inches
1:59
And my neck was 16 inches. I'm really curious to see how that changes by the end of these 30 days
2:05
So I found out how much protein I need. Build me a 2,500 calorie, 168 grams of protein meal with no protein powder
2:13
It's like a ton of snacks and meals. I said same thing, but three meals
2:18
It gave me this. And I would rather boil the eggs ahead of time
2:21
And I want to have sweet potato every day because I think it's healthy
2:25
I don't like quinoa much. So I also enjoy white rice. So I want to have one of my meals with white rice
2:31
I convert the cups and ounces to grams. It's easier to measure
2:35
I asked for the macronutrients and the micronutrients to figure out if this is actually what I need
2:40
How many calories? It says 2,500. But I kept making changes. So I want to have boiled chicken instead of grilled chicken or whatever it said
2:50
And I'd rather have baked salmon. It's easier. I'd rather have real nuts than peanut butter
2:55
So I asked them to change this. Reduce the almond seasoning and add pumpkin seeds because it's good to have seeds and nuts
3:02
Now I think I'd rather have a smoothie. So I asked for it to give me a snack option with fruit
3:08
Now I want to know what my options are for the fruit serving. And the vegetable serving
3:12
So I asked it to give me different fruit and vegetable recommendations within those parameters
3:18
So I could pick any of these fruits. I asked it to remake the entire meal plan with me with these fruit and vegetable options
3:25
So I can change them as I like. I think it's good to have a daily bean intake as well for fiber
3:30
They're also pretty high in protein. So I asked them to add it in. And I noticed throughout this thing, intermittently, it's incorrect
3:38
So I kind of just keep asking questions and I would tweak things that I noticed
3:41
And I would cross-reference things with Google to just kind of figure out how accurate it is
3:46
I found out how many calories would be in the one serving of apples that are recommended
3:51
So then I said within those parameters, please give me 15 fruit options because honestly, I don't like apples that much
3:58
So we got a whole bunch right here. I really love mangoes. They're cheap and I have them frozen
4:03
So this is an easy one to grab. It's good to have different fruits though
4:07
So it's easy to just buy a few frozen ones and then just kind of use it for different smoothies or something
4:13
I was looking online. Almonds are expensive. So I asked for different nuts
4:19
I think I'll do... I think I'll go with peanuts. It's a little bit different with the nutrients, but it's pretty much close enough
4:25
I think this plan is a little high in fat. So I don't want anything to do with walnuts, for example
4:29
And then I try to compare seeds. I like pumpkin seeds. So we'll do this
4:33
So I need vitamin D2. So I asked for it to add in a cup of oat milk
4:37
which will also just make my smoothie taste better. But then the total calories are just way too high
4:42
I noticed that the egg calories were incorrect. So I corrected it myself, but these calories are still weird
4:48
I also noticed that it was giving me a full ounce serving of the nuts and seeds
4:52
which is just not necessary. I asked it to cut it in half. So what I decided to do was I would just copy each individual meal
4:58
and then I would input it individually. And then I would copy it over to my WordPad so I can like kind of put it in
5:06
So I would just do it like one meal at a time and then I'd put it over here. So like meal one breakfast is this
5:12
I would have Jatchy BT break it down for me. And I just did this individually for each meal at a time
5:17
And I noticed that it did significantly better after that. So what I would do is I would just take the meal that it made for me
5:23
I would say what are the macronutrients and calories of this? This breakfast is 32 grams protein, 47 grams of carbs, 20 grams of fat, 499 calories
5:32
So I found that it handled it way easier if you were doing just one meal at a time
5:36
instead of everything. It was, you just have to get really clear and specific
5:40
Again with my snack, which would be this smoothie. So protein, carbs, fat, again, 465 calories
5:47
And we would break down the lunch again and then the dinner. Okay, and then after I had it listed individually in my WordPad
5:55
just so I have it for reference, I then asked it to combine all of these
6:00
with the individually calculated macronutrients and calories. And I ended up with about a 2400 calorie plan, 184 grams of protein, 256 carbs, 83 grams of fat
6:12
So now from this point, I feel like this is a pretty good setup we have right here
6:17
For me personally, this is ideal. I had a meal plan from a professional like three or four years ago
6:23
And it was kind of around this ballpark actually. Maybe the fat here is a little bit higher
6:28
But aside from that, the rest is pretty much the same. But I did change this around a little bit myself
6:34
I wanted to have no bread. I wanted to add sweet potato. I didn't want avocado
6:39
I wanted to make sure I was getting all the nutrients. I wanted to have only like three or four meals really
6:45
I spent maybe an hour doing this and just changing like a little
6:49
changing some things around as I saw fit. And then it'll be pretty easy for me to just like sub out the vegetables or the fruit or whatever
6:56
for something else. So it's not the exact same thing every day. And I'm still getting a variety of colors in my diet
7:02
because that's something you really want to have for different nutritional value
7:05
The final calories of the meal plan was like 2400 instead of 2500
7:10
Personally, I think that's fine because I actually like to have pickled foods with each meal
7:15
They're pretty low calories. But if you have that with each meal, it'll be basically 100 calories anyway
7:21
Thank you for watching. Hope you have a good day and we'll see you in the next one. Bye
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