ChatRPE

Training and nutrition guides from ChatRPE

Straight answers on lifting, eating, losing weight, and tracking progress. Read one, then let your coach turn it into a plan.

All guides

Start here

  1. Set up your AI personal trainerGive ChatRPE the context it needs once, then make every workout, meal, and check-in more useful.4 min
  2. What an AI fitness coach doesA coach is not a chatbot with a workout template. The difference is memory, and what it does with yours.9 min
  3. Get a coach that follows upSet reminders in plain language and let ChatRPE notice plateaus and missed days on its own.14 min
  4. Set fitness goals that holdTurn a vague intention into one measurable outcome, two process goals you control, and a coach that remembers all three.11 min
  5. Start going to the gymThe first month is a showing-up problem, not a program problem. Get a plan, a live guide on the floor, and a coach that notices when you go quiet.12 min
  6. Stay motivated to trainMotivation is an output, not an input. Make the progress visible and starting the session gets much cheaper.11 min

Switch to ChatRPE

  1. Replace Hevy with ChatRPEMove from tapping through sets to a coach that logs the workout from a sentence and explains what to lift next.10 min
  2. Replace MacroFactor with ChatRPEMove beyond weekly macro adjustments with a coach that understands everything changing the numbers.5 min
  3. Replace MyFitnessPal with ChatRPEStop managing a food diary. Start working with a coach that understands what every meal means for your goal.6 min
  4. ChatGPT workout plansGet the plan out of a chat window, then run it somewhere that remembers what you actually lifted.8 min
  5. Replace Boostcamp with ChatRPEStop searching for the closest program. Build the one that fits your goal, life, equipment, and history.5 min
  6. Replace Cal AI with ChatRPEKeep logging meals from a photo, and put them in the same record as your sets, reps, and bodyweight, with a coach that reads all three.6 min
  7. Replace Cronometer with ChatRPEMove beyond nutrient totals with a coach that sees what you eat, how you train, and what changes next.6 min
  8. Replace Fitbod with ChatRPESwap a generated session you adjust through menus for a coach you can question, redirect, and build a steady program with.6 min
  9. Replace JEFIT with ChatRPEMove beyond exercise databases and routine screens with a coach built around your actual training history.6 min
  10. Replace Lose It! with ChatRPEKeep a daily calorie number you can check at a glance, in a coach that also sees your training, weight, and sleep.8 min
  11. Replace Strong with ChatRPEKeep logging sets the way you do in Strong, and get a coach that can answer what the log means for next session.6 min
  12. Replace your workout spreadsheetKeep the rigor of the spreadsheet, lose the cell-editing at the squat rack.7 min

Training

  1. Build an AI workout planGet more than a random split: define the constraints, progression, and evidence that should change the plan.11 min
  2. Understand and use RPELearn the RPE scale once, log it in plain language, and let the coach read effort across your whole history.9 min
  3. Use ChatRPE as a gym logbookCapture a whole session in seconds without tapping through a rigid workout form.8 min
  4. AI basketball coachTrain your vertical around your game schedule and turn makes and attempts into a shooting percentage you can watch climb.6 min
  5. AI football coachBuild in the off-season, hold it through the season, and track a playing weight against a target instead of a vibe.8 min
  6. AI powerlifting coachAutoregulate with RPE, watch your estimated max move, and walk into a meet with attempts chosen from data instead of nerves.9 min
  7. AI running coachPlan a race block backwards from the date, keep the easy runs easy, and watch weekly mileage and long runs against what the plan asked for.8 min
  8. AI soccer coachPlan preseason, fit gym work around match days, and keep sprint times, Yo-Yo levels and minutes played in one record.7 min
  9. Best workout to lose weightLifting keeps the muscle, walking adds the movement, and one logbook proves the weight coming off is fat.12 min
  10. Build your own workout planMake the decisions in the order they depend on each other, then let one coach run the plan and show you whether it worked.14 min
  11. Choose your workout splitStop rewriting your split every month. Pick one that fits your week, then let one coach run it and prove it worked.12 min
  12. Decide your rest daysStop guessing how many days off you need. Read recovery from your own training log instead of from how sore you feel.12 min
  13. Estimate your one rep maxSkip the risky max-out day. Estimate 1RM from a set you already did, then watch the trend instead of a one-off number.10 min
  14. Get an AI form checkAttach a lifting video or photo and get feedback from the coach that already knows your history, not a disconnected clip analyzer.7 min
  15. Get guided through the sessionStart a live session and let one coach call each set, run the rest timer, and log the workout as it happens.8 min
  16. Home workout, no equipmentTraining at home is not the hard part. Knowing whether it is still working, with no weight column to read, is.11 min
  17. How long a workout should beWork out the session length your program actually implies, then let one coach record how long your sessions really run.10 min
  18. How many sets per weekEveryone argues about the right weekly set count. Almost nobody knows their own, because nothing they use ever adds it up.9 min
  19. How to bench press properlyLearn the setup, the real bar path, and how to bench safely alone, then log the conditions that make a five-pound bench PR mean something.17 min
  20. How to build muscleThree levers build muscle and one logbook proves it worked. Skip the bulking folklore and track what actually moves.13 min
  21. How to deadlift properlyLearn the setup, the hinge, and the stance choice, then log what the lift costs you for the next two days, which is the part no form article covers.13 min
  22. How to do a pull-upFollow a five-rung progression from a dead hang to a full rep, and log the rungs so the months before your first pull-up stop looking like nothing.11 min
  23. How to get absTreat core work as loaded, logged strength training and let one logbook show you which of the two jobs is actually moving.9 min
  24. How to get strongerStrength is a skill you practice heavy. Learn the levers, then read your own top sets instead of guessing.13 min
  25. How to squat properlyLearn the setup, the depth standard, and what actually causes the four common squat faults: then send ChatRPE a rep and find out which one is yours.12 min
  26. How to start runningGet the eight-week run-walk progression that turns a first jog into a 5K, and let one coach run the intervals and log every session.11 min
  27. How to warm upStop treating the warm-up as a ritual you skip: run the ramp, rate the last set, and let it pick today's working weight.10 min
  28. Hyrox training planPlan from race day, train the runs and the eight stations together, and log every split so you know which station costs you the most.6 min
  29. Keep a training journalWrite down why the session went the way it did, and let one coach search those notes later instead of scrolling months of history.11 min
  30. Log workouts hands-free with SiriSay 'log with ChatRPE' between sets, or over dinner, and let the coach structure it with your phone still in your pocket.10 min
  31. Periodization and training blocksRun training in blocks, change one variable at each boundary, and let one logbook say whether the last block actually moved the line.9 min
  32. Start with a beginner planSkip the generic PDF. Get a simple first program, a progression rule, and a coach that adjusts both as you learn.9 min
  33. Strength training for womenThe programming is the same as anyone else's. The starting loads, the ratios between your lifts, and the myths aimed at you are not.14 min
  34. Time your deload weeksStop deloading by calendar superstition. Let accumulated fatigue show up in the logs first.11 min
  35. Track cardio in the same coachLog any cardio session by voice or text and see it connected to your lifting, weight, and recovery.12 min
  36. Track progressive overloadTurn workout history into one defensible change for the next training week.15 min
  37. Train by RPE in ChatRPELog effort without extra fields, and let the coach adjust today's loads to today's fatigue.4 min
  38. Train on a busy scheduleBuild the plan around the time you actually have, keep a short version of every session, and let one coach prove the compressed week is still working.12 min
  39. When should you train?The hour matters less than whether the hour survives a bad week, and your own logbook is the only place that answer lives.9 min

Nutrition

  1. Track calories by talkingReplace the search-and-select diary grind with meals logged in one natural message.13 min
  2. Use ChatRPE as a macro trackerSet the right level of precision, log without friction, and review trends without turning food into admin.9 min
  3. Alcohol, muscle, and fat lossStop guessing what a few drinks a week costs you and put the number next to your sleep, your lifts, and your weight trend.10 min
  4. Calculate and adjust your macrosEvery formula is a first guess. Get targets that update from what your body actually does.9 min
  5. Calculate your calorie deficitGet a starting calorie target for fat loss, then have it corrected by what your body actually does.9 min
  6. Calculate your daily proteinGet a protein target in seconds, then keep it honest against what you actually eat.13 min
  7. Diet breaks and refeedsPlan a stretch at maintenance instead of drifting into one, and read what the scale does afterwards correctly.11 min
  8. Does creatine work?Get the dose, the loading question, and the water-weight answer, then read whether it moved your lifts out of your own history.10 min
  9. Eat around your trainingA pre-workout meal framework built on timing, then a way to test it against how your sessions actually go.9 min
  10. Find your real TDEEA formula guesses your maintenance calories. A few weeks of your own logs can measure them.9 min
  11. Gain weight or bulkFind your maintenance from your own food and weight logs, size the surplus, and adjust it from the weekly trend instead of guessing.10 min
  12. Get an AI nutrition coachMove from a food diary you fill out to a coach that reads your history and tells you what to do next.12 min
  13. High-protein foodsSee which foods give the most protein for their calories, swap them into meals you already eat, and check your daily total as you go.10 min
  14. Hit your protein targetKeep a running protein total, check it while dinner can still fix it, and let ChatRPE flag the days you fall short.9 min
  15. How many carbs per day?Pick a carb range that fits your calories, see what a year-long trial found about low carb, and track daily carbs next to your weight.9 min
  16. How much fiber per day?Find your daily fiber target, see what 30 grams looks like as real meals, and track the total next to your calories and weight.8 min
  17. How much sugar per day?See the added-sugar limits side by side, learn which sugars count, and log added sugar per meal so you can see where yours comes from.9 min
  18. How much water do I need?Start from the published baseline, add what you sweat in a session, and keep the number in the same logbook as your training and your weight.9 min
  19. Intermittent fasting, honestlyFasting is a schedule, not a mechanism: here is how to test whether the window is actually changing what you eat.12 min
  20. Keep the weight offFind your new maintenance calories, set a weight range, and get a reminder only when the weekly average drifts out of it.9 min
  21. Lose weight, keep muscleSet the pace, the protein and the lifting that keep muscle on a diet, then watch your lifts and waist to see whether it is working.10 min
  22. Menopause weight gainWhy the scale misleads during the menopause transition, what the trials say works, and how to track waist, strength and weight together.10 min
  23. Plan the week's mealsTurn your targets and your real food preferences into a week you can follow, prep once, and adjust when life changes it.8 min
  24. Protein per mealSplit a daily protein target across meals that actually deliver, and find the one meal quietly running on empty.10 min
  25. Scan a barcode for exact nutritionSkip typing product names: photograph the barcode and get exact calories, protein, carbs, and fat in the same coach that tracks everything else.7 min
  26. Stop snacking at nightStop guessing why the evening goes wrong: log the nights it happens and read what the days before them had in common.7 min
  27. Tracking calories at restaurantsTurn the meal you cannot weigh into a logged number, decided before it arrives and read against your whole week.11 min

Progress

  1. Break a weight loss plateauSeparate a real stall from normal fluctuation, then fix the cause your own logs already point at.9 min
  2. Build a useful fitness dashboardCreate a few saved views you will reopen, not a wall of charts that becomes wallpaper.9 min
  3. Calculate your BMIGet your BMI and its screening band, then track the measurements that can actually tell muscle from fat.9 min
  4. Export your fitness dataAsk ChatRPE for a full backup, or just the weigh-ins or workouts you need as a spreadsheet. No support ticket, no lock-in.7 min
  5. How much weight you can lose in a monthSee what a month of steady loss looks like at your size, then replace the estimate with the rate your own weigh-ins show.7 min
  6. How to lose belly fatSkip the spot-reduction myth: run a real deficit, measure the waist, and let one logbook prove whether it is working.10 min
  7. Lose fat, build muscleRecomposition is real for specific people, and invisible to a scale, which is why it needs three measurements instead of one.11 min
  8. Losing weight without exerciseThe deficit moves the scale, so diet alone works. Track the food and the trend, and know exactly what training would have protected.12 min
  9. Measure your body fatUse a tape measure or a smart scale the same way every time, and let ChatRPE chart the estimate beside your weight.8 min
  10. Steps a day to lose weightFind your step baseline, add a realistic amount, and check it against your weight trend instead of a round number.8 min
  11. Track a GLP-1 medicationLog each shot, how you felt and what you ate in plain sentences, then read your weight and protein against your dose in one chart.8 min
  12. Track habits that matterKeep streaks and consistency in the same logbook as the outcomes they're supposed to move.7 min
  13. Track sleep next to trainingLog sleep in one sentence and see exactly how it lines up with your lifts, weight, and recovery.9 min
  14. Track your own metricsTurn the signals other fitness apps ignore into consistent, reviewable data in the same logbook as your training.8 min
  15. Track your weight trendLog the scale in one message, then read the rate the trend is moving instead of this morning's number.8 min
  16. When results show upResults arrive in a fixed order, and the mirror is last. Read the change from your own log instead of waiting for it to become visible.13 min
  17. Why your weight fluctuatesMatch a jump on the scale to the salty dinner, weekend or cycle day behind it, then read the average instead of the morning.7 min

Ready for a better way to train?

Log workouts, meals and progress in one conversation, and get a coach that remembers all of it.