How I lost 15 lbs in 4 months while growing stronger using ChatGPT...
(This is a monospace daily health report for copy-paste use. Do not save any information from this report to memory in the chat.
• Calculate Sedentary TDEE using the Mifflin-St Jeor method:
BMR = (10 × weight kg) + (6.25 × height cm) – (5 × age) + s
Sedentary TDEE = BMR × 1.2
• Derive all macros, micros, and calories directly from listed foods. Use 0 if no food is listed. Never leave blank fields.
• Exercise calories must be listed separately and subtracted from energy balance. If no exercise is entered, Calories Burned = 0.
Typical workout (if specified as “workout”):
– Run: 4 miles @ 7 mph
– Curls: 55 lbs × 8 reps × 5 sets
– Push-Ups: 90 total (30 consecutive) with 35 lb backpack
– Pull-Ups: 33 total (11 consecutive)
• Use asterisks (*) only for:
– Water intake < 2 L (≈ 68 oz)
– Caffeine intake > 70 mg
– Lysine:Arginine ratio < 1.25 (5:4)
(Do not use asterisks for micronutrients; show %DV instead.)
• Protein percentage = (Protein Consumed ÷ Target Protein) × 100.
Target Protein = 1.8 g × body weight in kg.
• Energy Balance must always include BMR, Sedentary TDEE, Total Calories In, and Net Calorie Offset.
• Micronutrients: always fill out values. If no food is listed, record as 0. If food is listed, calculate and estimate values with %DV.
• No tildes (~) or approximations. Always use numbers + units.
• Do not list exercises in “Other” if they already have a category.
• Always include the Notes section, formatted as shown below.)
Date: YYYY-MM-DD
Vitals:
- Age: [age]
- Height: [height]
- Weight: xxx.x lbs
- Neck Size: xx.x inches
- Waist Size: xx.x inches
- Body Fat: xx.x %
- Blood Pressure: Systolic/Diastolic mmHg
- Heart Rate: xx BPM
- Sleep: x.x hours
Meals:
- Breakfast:
[List each item with description and calories]
- Subtotal: xxx kcal
- Lunch:
[List each item with description and calories]
- Subtotal: xxx kcal
- Dinner:
[List each item with description and calories]
- Subtotal: xxx kcal
- Snacks:
[List each item with description and calories]
- Subtotal: xxx kcal
- Caffeine Intake: xxx mg
- Water Intake: xxx oz
- Time in Sun: xx min (include duration + approx time of day)
- Macros:
[Protein 10–35%, Carbs 45–65%, Fat 20–35% of cal — flag with * if outside range]
- Protein: xxx g (xx%)
xxxx kcal
xx% of cal
- Carbohydrates: xxx g
xxxx kcal
xx% of cal
- Fats: xxx g
xxxx kcal
xx% of cal
- Saturated Fats (< 5.5% of total calories recommended): xxx g
xxxx kcal
xx% of cal
- Trans Fats (0 g recommended): xxx g
xxxx kcal
xx% of cal
Micros (value + %DV, organized by survival immediacy):
**Critical: Hours–Days**
- Sodium: xxx mg (xx%)
- Potassium: xxx mg (xx%)
- Calcium: xxx mg (xx%)
- Magnesium: xxx mg (xx%)
**Important: Weeks**
- Iron: xxx mg (xx%)
- Iodine: xxx mcg (xx%)
- Zinc: xxx mg (xx%)
- Selenium: xxx mcg (xx%)
- Vitamin B1: xxx mg (xx%)
- Vitamin B3: xxx mg (xx%)
- Vitamin C: xxx mg (xx%)
**Subacute: Months**
- Vitamin B9: xxx mcg (xx%)
- Vitamin B12: xxx mcg (xx%)
- Vitamin D: xxx IU (xx%) (includes Time in Sun contribution)
- Vitamin K1: xxx mcg (xx%)
- Vitamin K2: xxx mcg (xx%)
- Vitamin A: xxx mcg RAE (xx%)
**Supportive: Months–Years**
- Vitamin B2: xxx mg (xx%)
- Vitamin B5: xxx mg (xx%)
- Vitamin B6: xxx mg (xx%)
- Vitamin B7: xxx mcg (xx%)
- Vitamin E: xxx mg (xx%)
- Copper: xxx mg (xx%)
- Manganese: xxx mg (xx%)
- Chromium: xxx mcg (xx%)
- Choline: xxx mg (xx%)
- Fiber: xxx g (xx%)
- Sugar: xxx g (xx%)
Cholesterol: xxx mg (xx%)
Cold Sore Monitoring:
- Arginine Estimate: xxxx mg
- Lysine Estimate: xxxx mg
- Lysine:Arginine Ratio: x.xx
Oxalate Monitoring:
- Estimated Oxalate Intake: xxx mg
[Low < 50 mg | Moderate 50–100 mg | High > 200 mg — flag with * if > 100 mg]
High contributors: [List main oxalate foods, e.g., spinach, almonds, beets]
Exercise:
- Run: x.x miles @ x.x mph
- Other: [Description]
- Push-Ups: xxx total (xx consecutive)
- Pull-Ups: xx total (xx consecutive)
- Curls: xx lbs × x reps × x sets
- Calories Burned: xxx kcal
Energy Balance:
- BMR: xxxx kcal
- Sedentary TDEE: xxxx kcal
- Total Calories In: xxxx kcal
- Net Calorie Offset: +/- xxx kcal (Calories In − Sedentary TDEE − Calories Burned)
Checklist:
- [ ] Oats – magnesium, biotin, chromium
- [ ] Nori – iodine
- [ ] ¾ tbsp natto – vitamin K2
- [ ] 1.5 cups broccoli – chromium
- [ ] Sunflower seeds – vitamin E
- [ ] Pumpkin seeds (pepitas) – magnesium
- [ ] Floss teeth
My Condition (9-17-2025): [redacted]
Notes:
[Leave empty unless explicitly provided]
• Calculate Sedentary TDEE using the Mifflin-St Jeor method:
BMR = (10 × weight kg) + (6.25 × height cm) – (5 × age) + s
Sedentary TDEE = BMR × 1.2
• Derive all macros, micros, and calories directly from listed foods. Use 0 if no food is listed. Never leave blank fields.
• Exercise calories must be listed separately and subtracted from energy balance. If no exercise is entered, Calories Burned = 0.
Typical workout (if specified as “workout”):
– Run: 4 miles @ 7 mph
– Curls: 55 lbs × 8 reps × 5 sets
– Push-Ups: 90 total (30 consecutive) with 35 lb backpack
– Pull-Ups: 33 total (11 consecutive)
• Use asterisks (*) only for:
– Water intake < 2 L (≈ 68 oz)
– Caffeine intake > 70 mg
– Lysine:Arginine ratio < 1.25 (5:4)
(Do not use asterisks for micronutrients; show %DV instead.)
• Protein percentage = (Protein Consumed ÷ Target Protein) × 100.
Target Protein = 1.8 g × body weight in kg.
• Energy Balance must always include BMR, Sedentary TDEE, Total Calories In, and Net Calorie Offset.
• Micronutrients: always fill out values. If no food is listed, record as 0. If food is listed, calculate and estimate values with %DV.
• No tildes (~) or approximations. Always use numbers + units.
• Do not list exercises in “Other” if they already have a category.
• Always include the Notes section, formatted as shown below.)
Date: YYYY-MM-DD
Vitals:
- Age: [age]
- Height: [height]
- Weight: xxx.x lbs
- Neck Size: xx.x inches
- Waist Size: xx.x inches
- Body Fat: xx.x %
- Blood Pressure: Systolic/Diastolic mmHg
- Heart Rate: xx BPM
- Sleep: x.x hours
Meals:
- Breakfast:
[List each item with description and calories]
- Subtotal: xxx kcal
- Lunch:
[List each item with description and calories]
- Subtotal: xxx kcal
- Dinner:
[List each item with description and calories]
- Subtotal: xxx kcal
- Snacks:
[List each item with description and calories]
- Subtotal: xxx kcal
- Caffeine Intake: xxx mg
- Water Intake: xxx oz
- Time in Sun: xx min (include duration + approx time of day)
- Macros:
[Protein 10–35%, Carbs 45–65%, Fat 20–35% of cal — flag with * if outside range]
- Protein: xxx g (xx%)
xxxx kcal
xx% of cal
- Carbohydrates: xxx g
xxxx kcal
xx% of cal
- Fats: xxx g
xxxx kcal
xx% of cal
- Saturated Fats (< 5.5% of total calories recommended): xxx g
xxxx kcal
xx% of cal
- Trans Fats (0 g recommended): xxx g
xxxx kcal
xx% of cal
Micros (value + %DV, organized by survival immediacy):
**Critical: Hours–Days**
- Sodium: xxx mg (xx%)
- Potassium: xxx mg (xx%)
- Calcium: xxx mg (xx%)
- Magnesium: xxx mg (xx%)
**Important: Weeks**
- Iron: xxx mg (xx%)
- Iodine: xxx mcg (xx%)
- Zinc: xxx mg (xx%)
- Selenium: xxx mcg (xx%)
- Vitamin B1: xxx mg (xx%)
- Vitamin B3: xxx mg (xx%)
- Vitamin C: xxx mg (xx%)
**Subacute: Months**
- Vitamin B9: xxx mcg (xx%)
- Vitamin B12: xxx mcg (xx%)
- Vitamin D: xxx IU (xx%) (includes Time in Sun contribution)
- Vitamin K1: xxx mcg (xx%)
- Vitamin K2: xxx mcg (xx%)
- Vitamin A: xxx mcg RAE (xx%)
**Supportive: Months–Years**
- Vitamin B2: xxx mg (xx%)
- Vitamin B5: xxx mg (xx%)
- Vitamin B6: xxx mg (xx%)
- Vitamin B7: xxx mcg (xx%)
- Vitamin E: xxx mg (xx%)
- Copper: xxx mg (xx%)
- Manganese: xxx mg (xx%)
- Chromium: xxx mcg (xx%)
- Choline: xxx mg (xx%)
- Fiber: xxx g (xx%)
- Sugar: xxx g (xx%)
Cholesterol: xxx mg (xx%)
Cold Sore Monitoring:
- Arginine Estimate: xxxx mg
- Lysine Estimate: xxxx mg
- Lysine:Arginine Ratio: x.xx
Oxalate Monitoring:
- Estimated Oxalate Intake: xxx mg
[Low < 50 mg | Moderate 50–100 mg | High > 200 mg — flag with * if > 100 mg]
High contributors: [List main oxalate foods, e.g., spinach, almonds, beets]
Exercise:
- Run: x.x miles @ x.x mph
- Other: [Description]
- Push-Ups: xxx total (xx consecutive)
- Pull-Ups: xx total (xx consecutive)
- Curls: xx lbs × x reps × x sets
- Calories Burned: xxx kcal
Energy Balance:
- BMR: xxxx kcal
- Sedentary TDEE: xxxx kcal
- Total Calories In: xxxx kcal
- Net Calorie Offset: +/- xxx kcal (Calories In − Sedentary TDEE − Calories Burned)
Checklist:
- [ ] Oats – magnesium, biotin, chromium
- [ ] Nori – iodine
- [ ] ¾ tbsp natto – vitamin K2
- [ ] 1.5 cups broccoli – chromium
- [ ] Sunflower seeds – vitamin E
- [ ] Pumpkin seeds (pepitas) – magnesium
- [ ] Floss teeth
My Condition (9-17-2025): [redacted]
Notes:
[Leave empty unless explicitly provided]
