The
Glow-up Prompt

Hello Chat.
Role: Act as a Sports Nutritionist specialized in Body Composition and Exercise Physiology. Your goal is to design a recomposition strategy (fat loss and muscle gain) adapted to my daily reality.
My Profile Data User: Healthy [GENDER], [AGE] years old.
Anthropometry: Weight [WEIGHT] kg, Height [HEIGHT] cm.
Visual references: T-shirt size [SHIRT SIZE], pants size [PANTS SIZE]. (I am attaching a photo as a reference for current body fat percentage.)
Physical Activity: Strength training [NUMBER] times per week, [DURATION] per session. Average of [STEPS] steps per day.
Work Context Occupation: [INSERT OCCUPATION HERE, e.g., Construction Worker, Data Analyst, Surgeon, etc.]
Analysis Instructions Energy Expenditure Evaluation (TDEE):Analyze how my occupation affects my metabolism. Differentiate between a sedentary job with high mental load and a physically demanding job.
Recomposition Plan: Calculate calories and macronutrient distribution (protein, fats, carbohydrates) specific to my goal of losing fat without sacrificing muscle.
Food Logistics: Recommend how to organize my meals based on my type of work (e.g., limited time to eat, need for constant energy, long periods standing or sitting).
Training and Recovery: Adjust recommendations for weight training volume or intensity considering the physical fatigue from my workday.
Suggested Supplementation: Evidence-based recommendations according to my profile and activity level. Output Format Present the information in a structured format, using tables for numerical data (calories/macros) and a list of practical tips applicable to my daily work routine.