The Training & Nutrition Stack
138 copy-paste AI prompts for training and eating — programme design, home and gym workouts, running plans, mobility, meal planning, macros, grocery systems and adherence.
Key Capabilities & Features:
- •The Training Primer: paste your equipment, available days, experience and any injuries or restrictions once — every prompt after it programmes inside those limits
- •Programmes built around the days you will actually train rather than an ideal week you will abandon by February
- •Meal plans that use what is already in your cupboard and survive reheating, because plans requiring daily cooking do not last
- •Restart prompts for after a lapse, which is the difference between a bad fortnight and quitting
- •138 prompts across 9 sections — programme design, beginner training, home & minimal equipment, running & endurance and more
- •Works with ChatGPT (GPT-5), Claude Opus 5 and Gemini 3.7 Flash — fill the bracket, paste, done
One-time payment • Lifetime access & future updates
What's Inside
9 modules138 promptsEvery module below is included in the single purchase.
- 1
Programme Design
20 promptsBuilding a split around the days you will actually train, progressive overload, deload timing, exercise selection and ordering, and what to cut when a session runs short.
Replaces a system previously sold separately
- 2
Beginner Training
16 promptsA first programme that is not overwhelming, movement pattern basics, sensible starting loads, session structure, and what progress should look like in the first twelve weeks.
Replaces a system previously sold separately
- 3
Home & Minimal Equipment
16 promptsProgrammes built around what you own, bodyweight progressions that keep getting harder, substitutions for missing equipment, and training in a small space quietly.
Replaces a system previously sold separately
- 4
Running & Endurance
16 prompts5k to half marathon plans from your current mileage, easy-hard distribution, taper weeks, returning after a break, and adjusting a plan around a missed block.
Replaces a system previously sold separately
- 5
Mobility & Recovery
14 promptsFlows by purpose rather than by name, pre and post session routines, sleep and recovery basics, deload weeks, and what stiffness is worth taking to a professional.
Replaces a system previously sold separately
- 6
Meal Planning
18 promptsWeekly plans around the time you actually have, batch cooking, meals that survive reheating, shopping lists organised by aisle, and using what is already in the cupboard.
Replaces a system previously sold separately
- 7
Macros & Targets
16 promptsSetting protein and calorie targets from bodyweight and activity, hitting them with foods you like, eating around training, and adjusting when progress stalls.
Replaces a system previously sold separately
- 8
Dietary Approaches
12 promptsPlant-based, keto, and time-restricted eating built properly rather than by internet rumour, watch-outs for each, and how to stop one if it is not working for you.
Replaces a system previously sold separately
- 9
Adherence & Plateaus
10 promptsRestarting after a lapse without a fresh January, plateau troubleshooting, travel and holiday plans, and measuring progress by something other than the scale.
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Technical Specifications
Architecture & System Overview
Almost every training plan fails the same way. It assumes five sessions a week, a full gym, no work travel, and someone who cooks daily — then falls apart the first time real life interrupts it.
The Training & Nutrition Stack is a 138-prompt playbook covering programme design, beginner training, home and minimal equipment, running and endurance, mobility and recovery, meal planning, macros and targets, dietary approaches, and adherence and plateaus.
Start with the Training Primer — paste in the equipment you have, the days you can genuinely train, your experience and any injuries or restrictions — and every prompt after it programmes inside those limits rather than proposing a barbell you do not own.
Everything here optimises for adherence over theoretical best practice, because a good plan you follow beats an optimal plan you abandon. The meal prompts build around what is already in your cupboard and around meals that reheat, and the adherence section handles the restart after a missed fortnight without treating it as a fresh start.
Not medical, dietary or physiotherapy advice. The prompts flag when something should go to a doctor, dietitian or physiotherapist — pain, a diagnosed condition, pregnancy, disordered eating, or medication that interacts with fasting — rather than answering it.
Compare with Similar AI Templates
| Specification | ||||
|---|---|---|---|---|
| Customer Rating | 4.9(44) | 5(1) | 4.87(36) | 4.88(38) |
| AI Models | GPT-5, Claude Opus 5, Gemini 3.7 Flash | Notion AI | GPT-5, Claude Opus 5, Gemini 3.7 Flash | GPT-5, Claude Opus 5, Gemini 3.7 Flash |
| Formats Included | PDF Prompt Playbook | Notion Template (Free) | PDF Prompt Playbook | PDF Prompt Playbook |
| Lifetime Updates | Yes | Yes | Yes | Yes |
| Creator Rating | Devon Thorne (98.5%) | Samira Khan (99%) | PromptWolf (99.2%) | Elena Rostova (98.8%) |
Prompt Architect & Author Spotlight
Builds training and meal planning systems for people fitting them around a job. Focused on adherence over optimality. Not a doctor, dietitian or physiotherapist.
Community Reviews & Ratings
Verified buyer ratings & prompt benchmarks
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Verified User Feedback
The restart prompt is the reason I am still training
Missed six weeks and was about to start a beginner programme again out of guilt. It told me what I had actually lost was far less than I feared, gave me a conservative two weeks back, and named the scheduling problem that caused the lapse. Still going.
Three days a week, and it respected that
Every programme I had tried before assumed five sessions. Telling it I have three and getting a plan built for three rather than a compromised five-day split made the difference.
Sent me to a physio instead of answering
Asked about shoulder pain during pressing and it refused to programme around it, told me to get it looked at. Turned out to be worth seeing someone about. Respect for the tool that says no.
Broad rather than deep on any one sport
Good general programming and the meal planning is genuinely useful. If you are training for something specific — powerlifting meet, marathon PB — you will outgrow the depth here fairly quickly.
Frequently Asked Questions
How is this different from the separate systems you used to sell?
It is all of them, in one purchase. Gym Program Builder (Hypertrophy), Workout Split Generator for Beginners, Home-Workout Plan (No Equipment), Running Plan for 5K/10K/Half Marathon, Yoga Flow Sequence Builder, Meal-Plan Generator for Busy Professionals, Macro-Targeted Recipe Builder for Athletes, Vegan Meal-Prep System, Keto Grocery List & Recipe System, Intermittent-Fasting Schedule & Meal System are now sections inside this toolkit. Bought individually they came to $190.
Is this a substitute for a coach or a dietitian?
No. It is a planning and structuring tool. It will not assess your movement, diagnose pain, or manage a medical condition, and the Training Primer sets a standing rule to send you to a doctor, dietitian or physiotherapist for anything in that territory rather than guessing.
Does it push a particular diet?
No. The dietary approaches section covers plant-based, keto and time-restricted eating as options with their genuine watch-outs, including how to stop one that is not working. The macros section works from targets rather than from a philosophy.
I train at home with almost nothing. Is it still useful?
Yes — there is a dedicated section for minimal equipment, and the Primer means nothing gets programmed that you do not own. Bodyweight progressions are treated as a real training method rather than a fallback.
How is it delivered?
You receive a PDF with all 138 prompts organized into 9 sections, delivered within 24 hours of purchase. No app or account required — copy a prompt, fill in the bracketed variables, and paste it into ChatGPT, Claude, or Gemini.
Can I use this for client work?
Yes. Your purchase includes a single-user commercial and personal license, so you can use every prompt in your own business or for client deliverables without restriction.