MAKE ABS GREAT AGAIN – 30-Day AI Workout & Meal Planner

Email: [-email-~your.email@example.com~]

Name: [-name-~Your full name~]

Phone: [-phone-~Your phone number~]

Age (years): [-age-~Current age in years~]

Height: [-height-~Current height (e.g. 5’10”)~]

Weight: [-weight-~Current weight (lbs or kg)~]

Sex: [B-sex-|Male|Female|Other|~Other~]
If “Other”: [-sex_other-~Please specify~]

Current exercise status: [B-workout_status-|Gym membership|Home workouts|Not yet—ready to start|Other|~Not yet—ready to start~]
If “Other”: [-workout_status_other-~Please specify~]

Primary goal: [B-goal-|Lose weight|Gain muscle|Maintain weight|Recomp (lose fat & build muscle)|~Lose weight~]

Activity level: [B-activity_level-|Sedentary|Lightly active|Moderately active|Very active|Athlete|~Moderately active~]

Days/week you train: [-exercise_days-~How many days per week do you currently exercise?~]

Types of exercise (check all that apply): [B-I need a list of different kinds of workouts-|Aerobics|Yoga|Pilates|High-Intensity Interval Training (HIIT)|Weightlifting|Cardiovascular Training|Circuit Training|CrossFit|Zumba|Kickboxing|Spinning|Swimming|Boxing|Calisthenics|~Aerobics~]
If “Other”: [-exercise_types_other-~Please specify~]

Target (weight or body-fat %): [-target_goal-~Your target weight or body-fat percentage~]

Macro tracking history: [-macro_tracking-~Have you tracked macros? If yes, what ratios?~]

Meal-plan style: [B-meal_plan_pref-|Structured plan|Flexible choices|~Structured plan~]

Meals per day: [-meals_per_day-~How many meals do you typically eat?~]

Macro balance preference: [B-macro_pref-|Higher fat|Higher carb|Balanced|~Balanced~]

Dietary preference (check all that apply): [C-diet_pref-|Keto|Paleo|Vegetarian|Vegan|Gluten-Free|Carnivore|None|Other|~None~]
If “Other”: [-diet_pref_other-~Please specify~]

Energy levels: [B-energy_level-|Low|Moderate|High|Unsure|~Moderate~]

Food intolerances/allergies: [-food_intolerances-~List any intolerances or allergies~]

Typical protein intake: [B-protein_intake-|Low|Moderate|High|Unsure|~Moderate~]

Whole vs processed foods: [B-food_pref-|Whole foods|Mix|Mostly processed|~Whole foods~]

Intermittent fasting: [B-int_fasting-|Yes|Tried but struggled|No|Other|~No~]
If “Other”: [-int_fasting_other-~Please specify~]

Preferred training mix: [B-training_pref-|Weightlifting|Cardio|Mix of both|~Mix of both~]

Strength-training style (check all): [C-strength_type-|Bodyweight|Powerlifting|CrossFit|Free weights|Other|~Free weights~]
If “Other”: [-strength_type_other-~Please specify~]

Cardio style (check all): [C-cardio_type-|Walking|Running|HIIT|Cycling|Swimming|Other|~Walking~]
If “Other”: [-cardio_type_other-~Please specify~]

How you feel post-workout: [B-post_workout_feel-|Energized|Sore for days|Fatigued|Fine|~Energized~]

Sleep hours/night: [-sleep_hours-~How many hours of sleep per night?~]

Supplements: [-supplements-~Which supplements do you take?~]

Progress-tracking methods (check all): [C-progress_tracking-|Photos|Measurements|Weight|None|Other|~Measurements~]
If “Other”: [-progress_tracking_other-~Please specify~]

Foods you love: [-favorite_foods-~What foods do you love and want to keep?~]

Foods you avoid: [-avoid_foods-~What foods do you dislike or want to avoid?~]

Meal-prep style: [B-meal_prep_pref-|Meal prep|Cook fresh daily|Mix of both|~Mix of both~]

Daily prep time available: [-prep_time-~How many minutes/hours per day can you dedicate to meal prep?~]

Open to new foods? [B-new_foods-|Yes|No|Maybe|~Yes~]

Eating-out frequency: [-eat_out_freq-~How many times per week do you eat out?~]

Alcohol consumption: [-alcohol_freq-~If yes, how often?~]

Ready to join our FREE 30-day “Make Abs Great Again” app?
[B-join_decision-|OMG YES!!!|No, I like being unhealthy|~OMG YES!!!~]

Special notes: [A-notes-~Any additional info~]