My AI-Trained Training Coach
Finding a sports medicine specialist is not easy. Similarly, matching a highly-rated and knowledgeable endurance coach is a lot of effort and not cheap. As my recent experience with a nutritionist validated, most often you get basic recommendations, that you can find with a little bit of reading.
Is There an Expert in the House?
I have been training for several years now. Mostly cycling, but also running, swimming, and lifting weights. I eat a pescatarian diet and stopped drinking alcohol more than 450 days ago. I focus on my sleep quality. I track several health and performance stats. My doctor confirms all bloodwork looks stellar. Scans and tests by cardiologist confirmed great heart health.
My results have been improving. I am getting stronger on my bicycle and I regularly break cycling PRs. In the pool, I am able to swim longer distances. I lift heavier weights.
Except, there is one nagging and stubborn health stat: my weight hasn’t budged a whole lot, at most 10 pounds.
My first idea was a lack of protein. Sure, it is always a bit of struggle to eat enough protein. Yet, there have been a number of studies that show my protein intake is within the range. The rule of thumb, 1g protein per pound of body weight, may be overkill.
My current thesis has been that I may be training wrong. I find it curious how my average heart rate on a long ride, 150bpm, is rather high, especially when compared to other riders. I have no problem riding in the 150-160bpm range for a long period. My cardiologist sees no issues with it either. I suspect my body is accustomed to training in zone 3 and above. Yet, this type of training, isn’t leverage my fat reserves and therefore not impacting my weight.
I find it difficult to “just pedal”. There is no mountain I am not attacking with a vengeance. On the long stretches, let’s put the hammer down. To be clear, all this effort is relative. I am far from anything resembling a fast amateur.
How can I get an expert to weigh in on this? After a few unsuccessful Google sessions to find a sports doctor or coach, the light bulb went off. Let’s try ChatGPT or Gemini.
Consulting a Different Kind of Expert
My best results have been discussing my challenge with ChatGPT. Here’s the prompt I used:
I am a 51 year old male. I am 5 feet 9 inches and weigh 188 lbs. I work out 5 times a week. On Saturday I do a 50+ mile cycle trip. During the week, I work out 1 hour per day and alternate: I swim 1000 yards per sessions, I lift weights for an hour, I do yoga, or indoor cycling. I may also cycle to work and back which is 11 miles one way. I eat a pescatarian diet and don’t drink alcohol. 75% of my meals are home made. As a sport medicine specialist and endurance coach, ask me questions to figure out why I am not loosing weight. Ask me other workout or health stats. Ask me one question at a time. Feel free to follow up on previous answers.
The result was a long conversation about my habits, my health and performance stats, my food, and even a grocery shopping list.
ChatGPT asked me several questions throughout:
- Let’s start with your daily caloric intake. On average, how many calories do you consume per day, and do you track macros (protein, carbs, fats)?
- Have you measured your RMR/BMR before, or noticed signs of slowed metabolism?
- How intense are your workouts, particularly cycling and weightlifting?
- Does this match how you feel after your rides? Do you feel depleted, strong, or unusually hungry afterward?
- What do you eat after your ride, and when do you have your first meal after a long ride?
It identified two issues: my workouts are too intense and poor post-ride energy compensation.
My post-ride nutrition is primarily fast-digesting carbs with little protein. This is great for quick glycogen replenishment, but it doesn’t support muscle recovery and may lead to hunger spikes later.
What’s Likely Happening?
- Blood Sugar Spikes & Crashes
- Gummy bears + alcohol-free beer = quick energy spike, but no protein or fat to slow digestion → crash + hunger later
- This can lead to higher calorie intake later in the day, even if it’s not tracked.
- Muscle Recovery Isn’t Optimized
- Post-workout protein is critical to preserve lean mass and promote fat loss.
- Without enough protein (20-30g post-ride), your body may break down muscle instead of fat for fuel.
- Subconscious Overcompensation
- Even if you eat a “small” meal, your body will crave more calories later due to the intense ride and lack of balanced refueling.
- This can lead to eating back your deficit over the next 24-48 hours.
It is very plausible.
Until now, my conversations with my doctor or a nutritionist never even got to this level of analysis.
My Action Plan for the Coming Weeks
ChatGPT suggestion the following action plan:
🔥 Your Action Plan for Fat Loss & Endurance Optimization
1️⃣ Post-Ride Nutrition Fix
- ✅ Eat 20-30g protein within 30-60 min after long rides
- ✅ Replace gummy bears & alcohol-free beer with a balanced meal:
- Greek yogurt + fruit + nuts
- Protein smoothie (whey/plant-based) + banana
- Cottage cheese + honey + seeds
- Scrambled eggs on whole-grain toast
2️⃣ Increase Daily Protein to 120-150g
- ✅ Eat protein-rich meals every day
- ✅ Include lean fish (cod, salmon, sardines, shrimp) and plant-based sources (chickpeas, lentils, eggs, Greek yogurt)
3️⃣ Adjust Cycling Training for Fat Loss
- ✅ Increase Zone 2 training (aim for 50-60% of ride time in Z2)
- ✅ Keep higher-intensity (Z4-Z5) in controlled intervals
4️⃣ Grocery Shopping List 🛒
- 🐟 Protein Sources (Low Mercury, High Protein)
- ✅ Cod fillets (at least 2-4 servings)
- ✅ Salmon (wild-caught) (fresh or frozen)
- ✅ Sardines (canned in water or olive oil)
- ✅ Shrimp (high-protein, low-fat)
- ✅ Eggs (for variety & muscle repair)
- ✅ Greek yogurt (plain, high-protein)
- ✅ Cottage cheese
- ✅ Tofu/Tempeh (if you want plant-based variety)
- 🥦 High-Fiber Carbs & Veggies
- ✅ Quinoa or brown rice (to pair with protein)
- ✅ Chickpeas & lentils (extra protein & fiber)
- ✅ Leafy greens (spinach, arugula, bok choy)
- ✅ Broccoli & bell peppers (high in nutrients)
- 🥑 Healthy Fats (For Balance & Satiety)
- ✅ Avocados
- ✅ Nuts (almonds, walnuts, pistachios)
- ✅ Olive oil
- ✅ Chia & flaxseeds (great in yogurt/smoothies)
- 🍓 Post-Workout & Snack Fixes
- ✅ Bananas & berries (quick energy + vitamins)
- ✅ Protein powder (whey or plant-based) (for quick post-workout recovery)
- ✅ Whole-grain wraps or bread (for easy post-ride meals)
- 💡 Next Steps: 👉 Try this plan for 2-4 weeks and track:
- ✅ Energy levels
- ✅ Hunger & cravings
- ✅ Weight & body composition changes
Let’s go!