The 7-Prompt AI Coach
Walk into every workout, every meal, and every Monday already knowing exactly what to do.
Seven copy-and-paste prompts that turn ChatGPT, Claude, or any AI tool into a coach built around your schedule, your body, and your goals. Written by Coach Larry, 15+ years coaching adults who refuse to act their age.
- Workouts and muscle
- Protein-first nutrition
- Recovery and habits
Send me the 7 prompts
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The 7 prompts are headed to your inbox. Start with Prompt 1 and Prompt 2 tonight.
Want a coach who notices what AI can't, like your form on rep eight or the week work is crushing you? Apply below and we'll talk through where you are and where you want to be.
Apply to work with meYou don't have an information problem.
You've had the information for years. What's been missing is a plan built around your life: your 6 a.m. alarm, your kid's Thursday practice, the knee that talks to you on the stairs.
In 2015 I walked off my last national bodybuilding stage, 4th in the country in my division. A few years later, during my wife's pregnancy, I'd put on serious weight. Same guy who knew every macro and every rep scheme. Knowledge wasn't the issue. I needed structure that fit the life I had now. Strength and protein rebuilt me, and I've kept it off since.
These seven prompts hand you that same structure, tonight.
What's inside
Seven prompts. Seven moments you'll notice.
- 1
The Workout Architect
A 4-week plan built for your schedule and your joints, so you add weight to your squat in week 3 and your back feels better than week 1.
- 2
The Protein-First Nutrition Coach
Structure, not starvation, so you order at a work lunch in ten seconds without a second thought.
- 3
The Stop-Starting-Over Fat Loss Plan
Lose fat and keep your muscle, so the jeans you stopped wearing slide on without a fight.
- 4
The Strongevity Muscle Builder
Get stronger every decade, so you carry every grocery bag in one trip and set them down without a grunt.
- 5
The Recovery Reset
Wake up ready instead of wrecked: up before the alarm, out of bed without the morning shuffle.
- 6
The Identity and Habits Coach
Stop relying on motivation, so a brutal workday ends and you still lace up, because that's who you are now.
- 7
The Sunday Check-In
A plan that gets smarter every week: eight Sundays in a row of small wins instead of another fresh start.
Get all seven free
Send me the prompts
Meet your coach
Coach Larry Williams Jr.
For 15+ years I've coached adults 35+ to get stronger every decade instead of starting over every January.
- Certified Personal Trainer
- Certified Nutrition Specialist
- Certified GLP-1 Metabolic Health Specialist
- Former national-level bodybuilder
AI can write you a plan. It can't notice you.
It won't see your hips shift on rep eight. It won't hear it in your voice when work is crushing you. It won't text you on Wednesday when you've gone quiet. A coach gives you certainty, and the peace of knowing someone is in your corner when life gets loud.
Apply to work with meSmall Group Personal Training in Lodi/Stockton, and online coaching anywhere.