I always hover around 20%bf and decided I want to get down to the 12-14% range without losing strength. So I told chatgpt to create a weekly meal plan with this criteria:
1. 43 year old male
2. Ok with not getting stronger, but keep bench at 300 and squat at 415.
3. I lift Tues/Thur/Sat AM, do bjj Tues-Wed PM, and rest the other days
4. I already eat the same foods daily (99/1 ground turkey, oikos 0/0/0 yogurt, eggs) so base the meals around those foods
5. Measure everything in grams
6. IF on rest days
7. Get down to goal in 6 months

It spit out an easy to follow meal plan (about 2 weeks in now) and is cool because you can ask it to adjust if weight coming off too fast, or slow, or feeling weaker. I'm down about 1.5 lbs. This thing is pretty awesome! In the past I would create spreadsheets to try track but was annoying to adjust on the fly and I never got into the diet apps.

Has anyone else tried this? I found being super detailed helps refine the meal plan to fit exactly your needs (even told it to weigh out either truff hot sauce or coconut amino when eating turkey).

I've stayed away from AI because I'm afraid I won't like what it tells me.

I've used it to create a meal planner.

Told it my goals and background. High protein, family of 4 (including 2 kids), suggest 5 meals a week, 3 that are 30 min or less, 2 can be longer, re-use ingredients, etc. It gives me the meals, recipes, macros, and a consolidated grocery list.

I created the prompt, project, whatever it's called, shared it with my wife, and we use it every week. The more detail and interaction the better it gets. We're going on a few months now.

It will also sometimes ask question. Like in Octoberish asked if I wanted fall themed meals.

A few times I've actually scanned and manually inserted every ingredient in my macro app and the macros were within 1-2% of what ChatGPT provided.