How a 56-year-old man used ChatGPT to lose 11 kg in just 46 days, and his diet plan is surprisingly simple
His transformation story, shared in a video on 17 May, has drawn attention from fitness enthusiasts and tech lovers alike. Cody said he had no personal trainer or expensive gym membership, instead, he relied on a garage gym, discipline, and the guidance of AI.
Man Uses ChatGPT to Create Personal Weight Loss Plan
In just 46 days, Cody went from 95 kg (209 lbs) to 83 kg (183.8 lbs). He had been athletic in the past but found himself unable to do many physical activities due to weight gain and old injuries. That's when he asked ChatGPT to help him build a detailed fitness routine and diet based on his goals, lifestyle, and home gym setup.
He created a simple gym with basic equipment like a pull-up bar, resistance bands, kettlebells, and a dip station. His approach focused on nutrition, consistent workouts, proper sleep, and hydration.
What Did His Daily Diet Look Like?
Cody followed a strict two-meal-a-day plan with a long fasting window. He avoided all processed foods and focused on high-quality ingredients:
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Breakfast: 4 eggs, ½ pound of lean grass-fed beef, 1/3 cup steel-cut oats (no sugar), greens powder, and quality salt
Dinner: 1/3 cup jasmine rice, 8 oz lean meat (like steak), and either olive oil or ½ avocado
He cut out sugar, dairy, seed oils, and all processed items
He only used organic, hormone-free, grass-fed ingredients whenever possible
Supplements and Sleep Routine for Better Results
To support recovery and strength, Cody took daily supplements such as creatine, whey protein, beta-alanine, collagen, and magnesium. His bedtime routine was just as important as his diet and exercise:
No screens one hour before bed
Blackout curtains, natural fabrics, and no synthetic bedding
Local raw honey before sleep for better rest
7–8 hours of sleep every night with no noise or light
He also drank around 4 litres of water daily, stopping water intake after 5–6 PM to avoid sleep disruption.
Garage Workouts and Early Mornings
Cody woke up at 4:30 AM daily and started his 60–90-minute workout at 6:00 AM in his garage gym. He trained six days a week with a focus on building strength and improving mobility. Each workout plan was tailored with the help of AI, based on his progress and goals.
He also made sure to get 15–20 minutes of morning sunlight every day and journal his fasted weight daily, so AI could adjust his diet or workout routine accordingly.
No Ozempic or Drugs, Just Whole Foods and Discipline
Cody stressed that he did not use any drugs or weight loss injections like Ozempic. His entire transformation was fuelled by clean eating, consistent training, better sleep, and AI guidance.
In his video, Cody said the journey not only helped him lose weight but also reduced joint pain, boosted energy, and gave him mental clarity and renewed confidence.
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