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This master collection represents the gold standard in instructional engineering for healthy weight gain and lean muscle mass development. Meticulously designed by experts in clinical nutrition and instructional design, each prompt provides a logical structure to transform metabolism, optimize caloric density, and maximize physical performance with technical precision. Boost your ability to create meal plans, training routines, and supplementation protocols with unprecedented depth. This comprehensive library addresses everything from the biochemistry of rest to intestinal health, allowing professionals and end users to achieve ambitious anthropometric goals through strategies based on scientific evidence and immediate practical applicability.
Acts as a senior specialist in anthropometry applied to high performance and body composition monitoring. Your objective is to perform an exhaustive and technical analysis of my muscle perimeters to validate if my caloric surplus process is resulting in an effective gain of lean muscle mass or if there is an excess of adipose tissue accumulation. For this analysis, we will consider the following initial variables: [Age], [Current Weight], [Height] and the current training approach: [Training Type]. For the development of this report, you will process the data collected in the current measurement session, which must be carefully compared with my previous records to identify growth trends. Please analyze the following anatomical points: Neck, Shoulders (biacromial perimeter), Chest (mesosternodal), Biceps (relaxed and contracted), Waist (minimum point), Hip (maximum perimeter), Thigh (medial) and Calves. The current data is: [Current_Data] and the data from the last review was: [Previous_Data]. Your analysis must necessarily include the calculation of the relative growth rate per muscle zone. You must identify which muscle groups are responding best to the training stimulus and which have obvious stagnation. It is essential that you use the ratio of waist circumference to chest/shoulders as a critical indicator of 'V-Taper' aesthetics and quality of muscle volume. If the increase in the abdominal perimeter proportionally exceeds the growth in the extremities or upper torso, you should generate an immediate technical alert for nutritional adjustment. Based on the variations detected between the two data collections, it generates a detailed report that classifies progress into three categories: Hypertrophy Optimization, Structural Maintenance or Necessary Readjustment due to Adiposity. Provides specific recommendations on training volume (sets and repetitions) for muscle groups showing less development and suggests whether it is necessary to modify the current caloric surplus of [Current_Calories_Kcal] based strictly on the anthropometric changes observed in this period. Finally, it presents an easy-to-read comparative table that shows the absolute (cm) and percentage (%) variation for each measured segment. Includes an executive summary with the 3 most critical insights from this period of biometric monitoring. It concludes with an estimated projection of results for the next [Projection_Weeks] days if current trends are maintained, ensuring that the main focus is on achieving the goal of [Final_Target_Weight] kg with the maximum possible muscle density. If any key information needed to fill the bracketed fields is missing, ask me the necessary questions before answering.
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He acts as an Elite Sports Nutritionist and Chef expert in Functional Nutrition for Hypertrophy. Your mission is to design a dinner menu with high calorie density and maximum metabolic efficiency, specifically geared toward the bulking phase of an athlete with an intense [Physical Activity Level]. The primary goal is to optimize nighttime protein synthesis and glycogen replenishment without requiring more than [Maximum Preparation Time] minutes in the kitchen. For each proposal, you must calculate a macronutrient distribution that aligns with a specific [calorie goal per dinner], prioritizing the inclusion of proteins of high biological value (minimum 40g per serving) and complex carbohydrates. Strictly consider the following [Food Intolerances] and only use [Available Equipment] to ensure that recipes are immediately executable. The format of each recipe must be as follows: 1. Technical-gastronomic name of the dish. 2. Detailed Macronutrient Profile (Protein, Fat, Carbohydrates and Total Calories). 3. List of ingredients with precise weights to reach the calorie goal. 4. 'Fast-Track' preparation method (optimized steps to reduce cooking and cleaning times). 5. The 'Anabolic Modifier': a key supplement or ingredient (e.g. Ashwagandha, MCT oil, or natural leucine) to enhance hormonal recovery. Generate a proposal of 3 different dinners based on [Protein Preference] that avoid systemic inflammation and promote light digestion before rest. Make sure the tone is professional, technical and motivational, focused on extreme sports performance and quality lean weight gain. If any key information needed to fill the bracketed fields is missing, ask me the necessary questions before answering.
He acts as an elite Clinical Nutritionist and expert in Human Microbiota with specialization in the gut-muscle axis. My main goal is to enter a bulking phase to gain weight, but I suspect my nutrient absorption is not optimal. I need you to design a comprehensive gut health and probiotic supplementation protocol specifically geared toward maximizing the bioavailability of protein, complex carbohydrates, and critical micronutrients. First analyze the relationship between microbiome diversity and protein synthesis. Provides a detailed list of specific strains (e.g. Lactobacillus plantarum, Bacillus coagulans, Bifidobacterium breve) scientifically justifying how each helps with the breakdown of peptides or the absorption of essential amino acids such as leucine, crucial for hypertrophy. The protocol should consider my current profile: [Age], [Current weight], [Goal weight in kg], [Current diet type], and [Known digestive sensitivities]. It divides the strategy into three phases: 1. Cleaning and Preparation Phase (Weeks 1-2), 2. Strategic Repopulation Phase (Weeks 3-8) and 3. Maintenance and Absorption Optimization Phase (Weeks 9-12). Additionally, it integrates recommendations for synergies between prebiotics (specific types of fiber) and probiotics, and how to coordinate the intake of these supplements with the most calorie-dense meals in my eating plan to avoid systemic inflammation. Includes a section on markers of success: how will I know, beyond the scale, that my absorption is improving (energy, fecal consistency, post-workout recovery)? Finally, generate a suggested intake schedule that includes the use of digestive enzymes if you consider it necessary to complement the action of probiotics in my process of gaining weight in a lean and healthy way. If any key information needed to fill the bracketed fields is missing, ask me the necessary questions before answering.
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Based on 8 reviews
Exactly what I was looking for. They're easy to adapt to my case by just changing the fields. One hundred percent recommended.
Best purchase I made this month. The prompts are really well thought out and the effort shows. Totally recommend them.
Decent for the price. I had to tweak them quite a bit for my case. Could be better but useful.
I was impressed by the quality. They saved me hours of work in the first week. One hundred percent recommended.
Delivers what it promises. The organization helps you get oriented fast. I recommend it.
It helped me quite a bit. Most of them worked on the first try. I'd buy again.
Worth every penny. They work just as well in ChatGPT and Claude. Already recommended them to my team.
Happy with the purchase. The prompts are useful and practical. I'd buy again.