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Using Ai for the perfect clean bulk

kaoticsolja

kaoticsolja

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SB Labs
I have been trying to tune a great diet and workout for my clean bulk and I thought. Why not ask AI. So I went to chat gbt and I basically told it all about me and my goals. It gave me a pretty straight forward workout split with a diet plan. Anyone think this thing is really on point.. you think it's as good a s say a macro app ..where is it getting this shit from. Anyways love to hear some insight
 
Here’s your complete, customized hypertrophy + aesthetics plan, fully updated with your training split, ab/core specialization, breathing work, and your bulking meal structure tailored for a Zyzz-inspired physique with peak biceps and visible abs.



TRAINING PLAN (7-Day Split)​


Primary Goal: Hypertrophy & Mass with Abs
Focus: Arms, Peak Biceps, Classic Aesthetic Shape



Daily Breathing Add-On (5–10 min before or after workouts)​


Box Breathing Progression:


  • Week 1–2: 4-4-4-4 (inhale-hold-exhale-hold) x 5 min
  • Week 3–4: 5-5-5-5 or 6-6-6-6
  • Week 5+: 6–8 rounds of nasal-only breathing pre/post workout


DAY 1 – Shoulders + Arms (Push Focus)​


  • Standing Dumbbell Shoulder Press – 4x10
  • Lateral Raises – 4x15
  • Front Raises – 3x12
  • One-Arm Overhead DB Triceps Extension – 3x12
  • Close-Grip Push-Ups – 4x failure
  • Incline Dumbbell Curls – 4x10 (replaces barbell curls)
  • Hammer Curls – 3x12

Optional Core:


  • Leg Raises + Reverse Crunch – 3x15
  • Plank Hold – 3x 30–60 sec


DAY 2 – Chest + Arms​


  • Push-Ups (Feet Elevated) – 4x max
  • Slow Negative Push-Ups – 3x12
  • Wide-Grip Push-Ups – 3x15
  • Diamond Push-Ups – 3x failure
  • Concentration Curls – 3x12
  • Dumbbell Supinating Curls – 3x10
  • Overhead DB Triceps Extension (2 hands) – 3x12

Optional Core:


  • V-Ups – 3x15
  • Seated Knee Tucks – 3x15


DAY 3 – Back + Biceps​


  • Pull-Ups – 4x max
  • Bent Over Barbell Rows – 4x10
  • One-Arm Dumbbell Rows – 3x12
  • Rear Delt Raises – 3x15
  • Incline Dumbbell Curls – 3x10–12 (replaces barbell curls)
  • Dumbbell Alternating Curls (Slow Negatives) – 3x12

Optional Core:


  • Hanging Knee Raises – 3x15
  • Russian Twists – 3x20 total


DAY 4 – Rest / Light Mobility Day​


  • Optional: Stretching, light walk, or nasal breathing cardio
  • Dedicated Lung Health Session (20 min)
    • 10 min Nasal Breathing Walk
    • 5 min Breath Ladder:
      5 push-ups → 2 breaths → 10 squats → repeat
    • 5 min cooldown breathing


DAY 5 – Legs + Arms​


  • Goblet or Back Squats – 4x10
  • Romanian Deadlifts – 4x10
  • Walking Lunges or Split Squats – 3x10 per leg
  • Calf Raises (Slow) – 4x20
  • Preacher Curls – 3x10 (for bicep peak)
  • Bodyweight Dips (Between Chairs) – 3x max
  • Wrist Curls – 3x15

Optional Core:


  • Decline Sit-Ups or Weighted Crunch – 3x15
  • Lying Leg Raises – 3x15


DAY 6 – Arms + Pull-Ups (Specialist Pump Day)​


Supersets, pump-focused, minimal rest:


  • Close-Grip Push-Ups + Dumbbell Curls – 4 rounds
  • Overhead DB Extension + Concentration Curls – 3 rounds
  • Hammer Curls + Triceps Kickbacks – 3 rounds
  • Pull-Ups – 4x max
  • Hanging Knee Raises – 3x15


DAY 7 – Active Recovery / Breathing & Posture Focus​


  • 10 min Nasal Walk
  • 5 min Mobility (shoulders, hips, T-spine)
  • 5 min Breath Ladder: push-ups + squats
  • Postural reset drills (wall slides, band pull-aparts if possible)


Nutrition Plan (Template Day)​


Goal: Lean Bulk for Mass & Abs
Target: 3,750–3,850 kcal | 167–173g protein | ~375–380g carbs | ~160g fat



Sample Meals (based on availability):​


Meal 1 (Breakfast)


  • 2 bags oatmeal + 2 scoops peanut butter
  • Optional: scoop powdered milk or extra peanut butter

Meal 2


  • Ramen soup OR 1 bag Spanish rice + beans
  • 1 summer sausage or tuna (20–25g protein)

Meal 3


  • Repeat of Meal 2
  • Add extra beans or peanut butter if needed

Meal 4


  • PB&J on roll
  • Optional: powdered milk or tuna on the side

Snack / Dessert


  • 1 slice cake or handful of chips
  • Glass of Kool-Aid or milk (8 oz)

Late Snack


  • Bowl of cereal + 16 oz milk + 1 scoop peanut butter
    (Use this to fill gaps in calories or boost protein)


Cardio Days:​


If doing 20 min cardio (~200 kcal burned), slightly bump:


  • Carbs with extra rice, beans, cereal, or Kool-Aid
  • Protein with a tuna can or summer sausage if needed


Let me know if you want a PDF version or help creating a second version for cutting later. Ready to grow?
 
Theres no such thing as perfect, a.i. is shit, the right thing for diet, training and cycle is something you find on your own via trial and error.
... more later.
 
I'm sold.

I GUARANTEE you that if you posted online you had the perfect plan specified by AI, and you just threw in a ton of gear, you could absolutely sell this.

Hell, I could rationalize the diet to someone with no nutrition knowledge easy enough.
 
Arms five days a week and Koolaid, sign me up.

To answer your question, no bueno.
 
kaoticsolja said:
I have been trying to tune a great diet and workout for my clean bulk and I thought. Why not ask AI. So I went to chat gbt and I basically told it all about me and my goals. It gave me a pretty straight forward workout split with a diet plan. Anyone think this thing is really on point.. you think it's as good a s say a macro app ..where is it getting this shit from. Anyways love to hear some insight
Click to expand...
Hey mate, don't use chatgpt for training guides or meal guides or any AAS guide.....it's the same like google just in a faster summary. ChatGPT is good for education purpose yes......you should get yourself a coach and learn from "best practise".
 
I’ve seen this done before on a different board I’m on. It actually wrote a pretty sick DC training split which leads me to believe whatever instructions YOU gave this thing were totally fucked and the one who has no idea what he’s doing is you.

Input some realistic programming and it’ll build a better plan. “Zyzz inspired” took me out… I’m surprised it didn’t include the coke lines and techno music 🤣
 
Haha I'm glad this thread got some airtime. Obviously it's way off but it's interesting to hear..y'all should try it out and post your ai diets and splits
 
Agreed, it is all in the prompting. Give it silly shit for prompts, you get silly shit out of it.

I have used ChatGPT to see if I could get anything decent out of it and was pretty impressed when using the correct prompting.
 
Astro95 said:
I’ve seen this done before on a different board I’m on. It actually wrote a pretty sick DC training split which leads me to believe whatever instructions YOU gave this thing were totally fucked and the one who has no idea what he’s doing is you.

Input some realistic programming and it’ll build a better plan. “Zyzz inspired” took me out… I’m surprised it didn’t include the coke lines and techno music 🤣
Click to expand...
My instructions ain't fucked...my location is fucked. Don't trip tater chip.
 
SB Labs
I think your prompt to the AI could also be an issue. If you try something like this:
Please recommend a diet and training plan for my clean bulk. I am 6ft tall, 240 lbs, and my bodyfat is 15%. I can dedicate three days to resistance training and 2 days for cardio and I would like to rest on the weekends.

This is the result:

🥩💪 CLEAN BULK DIET PLAN (based on your stats)​


Goal: Build lean muscle while keeping body fat in check
Height: 6’0"
Weight: 240 lbs
Body Fat: ~15%
Lean Mass Estimate: ~204 lbs lean mass


🔢 Daily Calorie Target:​


  • Maintenance: ~3,000–3,200 calories
  • Clean bulk target: ~3,400–3,500 calories (about +300 surplus)

⚖️ Macronutrient Split:​


  • Protein: 1g per lb of lean mass → ~200–220g
  • Carbs: ~350–400g (for energy + recovery)
  • Fats: ~80–100g


🍽️ Sample Day of Eating:​


Meal 1 (Breakfast):


  • 4 whole eggs + 2 egg whites
  • 1 cup oatmeal with blueberries and cinnamon
  • 1 tbsp peanut butter
    (~600 cal, 40g P / 50g C / 30g F)

Meal 2 (Snack):


  • Protein shake (40g whey)
  • Banana
  • 10 almonds
    (~400 cal, 40g P / 30g C / 10g F)

Meal 3 (Lunch):


  • 6 oz chicken breast
  • 1.5 cups cooked rice
  • 1 cup broccoli
  • 1 tbsp olive oil
    (~650 cal, 45g P / 60g C / 20g F)

Meal 4 (Pre-Workout):


  • 1 scoop whey protein
  • 1 cup fruit (e.g., pineapple or apple)
  • 1 rice cake with almond butter
    (~350 cal)

Meal 5 (Post-Workout):


  • 1 scoop whey + 1 scoop carb powder (or 2 bananas)
    (~300 cal)

Meal 6 (Dinner):


  • 8 oz lean beef or salmon
  • 1 cup sweet potato or brown rice
  • Mixed greens salad + dressing
    (~700 cal)

Meal 7 (Before bed):


  • 1/2 cup cottage cheese
  • 1 tbsp flaxseed or natural nut butter
    (~200 cal)

➡️ Total: ~3,400–3,500 cal, 210g protein, 350g carbs, 90g fat



🏋️‍♂️ 3-DAY RESISTANCE TRAINING PLAN​


Focus: Hypertrophy & Strength


Day 1 – Push (Chest, Shoulders, Triceps)​


  • Barbell Bench Press – 4x6-8
  • Overhead Dumbbell Press – 3x8-10
  • Incline Dumbbell Press – 3x10
  • Lateral Raises – 3x12-15
  • Triceps Dips (weighted if possible) – 3x10-12
  • Rope Pushdowns – 3x15


Day 2 – Pull (Back, Biceps)​


  • Barbell Deadlift – 4x5
  • Pull-ups or Lat Pulldown – 3x8-10
  • Barbell Row – 3x8
  • Face Pulls – 3x12-15
  • Dumbbell Curls – 3x10
  • Hammer Curls – 3x10-12


Day 3 – Legs + Core​


  • Barbell Squats – 4x6-8
  • Romanian Deadlifts – 3x10
  • Walking Lunges – 3 sets per leg
  • Leg Curls – 3x12
  • Standing Calf Raises – 3x15
  • Plank – 3 sets of 1 min
  • Hanging Leg Raises – 3x15


🚴‍♂️ 2-DAY CARDIO PLAN​


Goal: Keep fat in check, boost heart health


Day 1 (Tuesday): LISS or Moderate Cardio​


  • 30–45 min brisk incline walk (treadmill or outdoor)
  • Low intensity but steady pace — burn fat, no muscle loss

Day 2 (Thursday): HIIT​


  • 5 min warm-up
  • 20 min intervals:
    • Sprint 30s / Walk 90s (repeat 8–10x)
  • 5–10 min cool-down


😌 WEEKEND (REST & RECOVERY)​


  • Focus on mobility/stretching
  • Prioritize sleep (7–9 hrs)
  • Keep protein intake high
  • Optional: 10–15 min light walk after meals


📌 Final Notes:​


  • Track your weight weekly: Aim for 0.5–1 lb gain/week.
  • If gaining more, reduce calories slightly. If not gaining at all, increase by +150 cal/day.
  • Prioritize compound lifts, progressive overload, and good form.
  • Stay hydrated and consider creatine monohydrate (5g/day) for muscle support.
 
Astro95 said:
I’ve seen this done before on a different board I’m on. It actually wrote a pretty sick DC training split which leads me to believe whatever instructions YOU gave this thing were totally fucked and the one who has no idea what he’s doing is you.

Input some realistic programming and it’ll build a better plan. “Zyzz inspired” took me out… I’m surprised it didn’t include the coke lines and techno music 🤣
Click to expand...
Would’ve been way fucking cooler if it did 😂
 
Shiettttt now that’s my kinda diet! Cake and chips with kool aid. Sign me up
 

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