ChatGPT helped me to gain muscle, lose fat, and get stronger
A story of rebuilding my body, tuning into my hunger, and making peace with food
A month ago, I did something I hadn’t done in a while: I stepped on a body scanner. Not to punish myself, not to check if I was “good” or “bad” but I was just curious. I’d committed to honoring my body with consistency, curiosity, and food that actually made me feel full and strong.
My initial results…
+My weight was 139.3 lbs
+My skeletal muscle mass was 60.4 lbs
+ My body fat percentage was 22%
Fast-forward 30 days later…
+ My weight: 138.9 lbs
+ Skeletal muscle mass: 63.1 lbs
+ Body fat percentage: 18.7%
I’d lost fat. I’d gained muscle. And I’d finally felt the change, not just seen it.
Here’s the real secret: I stopped trying to “eat less and move more” and started eating for my body, for growth, for energy, for strength. And I used ChatGPT to help me build the most doable, consistent, and sustainable plan I’ve ever followed.
It was about creating a system that matched my life.
Where I Started
I told ChatGPT:
“My weight is 139.3lbs, skeletal muscle mass 60.4 lbs, total body fat percentage 22%. I would like to increase my muscle mass and decrease my body fat percentage by honing in on my macros.”
From there, it calculated custom macros based on my goals and focusing on building lean mass while reducing body fat. I told it what foods I liked (I don’t eat chicken), that I wanted simple meals, and that I was okay eating the same meals each day.
Within minutes, it gave me:
A macro breakdown (protein, carbs, fats)
A meal plan tailored to my goals and food preferences
A grocery list I could literally paste into my Notes app
A PDF I printed and taped to my kitchen wall :)
What I Actually Ate
Nothing fancy. Just real, consistent meals that fit my routine:
Protein oats with banana and peanut butter
Egg + avocado toast with strawberries
Tuna rice bowls with broccoli
Greek yogurt snacks with berries and chia seeds
Ground beef taco bowls with rice and black beans
A high-calorie evening smoothie to ensure I hit my calorie goals
I stuck to this plan about 75% of the time. But even that consistency made a huge difference.
Why This Worked (When So Many Other Things Didn’t)
It was personal. ChatGPT didn’t give me a generic meal plan, it responded to me in real time.
It was simple. No complicated macros, no long recipes, no calorie counting apps. Just structure.
It made me feel safe around food again. I wasn’t restricting. I was nourishing.
I could adjust it as I went. As my hunger increased or my goals shifted, I just asked a better question.
Prompts I Used (If You Want to Try This Yourself)
If you’re curious how to use ChatGPT for your own body goals, start here:
“Here are my current stats: [insert your weight, body fat %, and muscle mass if you know it]. My goal is to build muscle and lose fat. Can you calculate my macros and make a meal plan that’s simple, high protein, and doesn’t include [your dietary preferences]?”
“Can you make a grocery list based on this meal plan that I can paste into my notes app?”
“I’m starting a new job. Can you suggest how to meal prep these foods ahead of time for the week?”
“Here’s how my body has changed [insert new stats]. I’m feeling hungrier. Can you update my calories and give me a high-calorie evening smoothie?”
Final Thoughts
If you’ve been stuck in a cycle of “starting over,” I want to gently say: maybe you don’t need more discipline, maybe you just need more support and structure. ChatGPT became my coach, my meal planner and my nutritionist because I deserved to do it with e a s e.
Your body wants to support you. You just have to give it the plan to do so.