Use AI To Get REAL Six Pack Abs – 6 Strategies That Work

AI is the ultimate tool for losing your belly fat and getting real six pack abs. Use it to see your future self with abs, track your macros from a photo, and build a workout plan, a nutrition plan and a supplement plan that are designed for you, not for everybody.

Listen: an AI image of yourself with abs is only the first step. The real power is using AI as your personal trainer, your nutrition coach and your supplement expert. Here are the six ways to do it.

1. Generate your future before and after

Back before AI, people made vision boards. I’ve tried it, and it works, but it’s limited. You’re looking at somebody else’s body. It’s not you.

Years ago a friend of mine was big and muscular, but he was also carrying fat and he didn’t have abs. He decided he wanted to look like the bodybuilder Shawn Ray, so he put pictures of Shawn Ray all over his apartment. He didn’t become Shawn Ray, but he moved massively in that direction: leaner, a tighter waist, and much better looking overall.

An AI image of you takes that to the next level. Your face, your frame, exactly the same, except 30 pounds lighter with real six pack abs. AI images today are nothing like the early ones, with seven fingers and a face that looked nothing like you. See yourself that way and your motivation goes to the next level. You can make yours for free with the link at the bottom of this page.

2. Track your macros with a photo

The old way of tracking macros, with a food scale and a calculator, is obsolete. Take a picture of your food, upload it to an AI tool, and you get a reasonably accurate count of your protein, fat, carbs and calories in one place.

Every fitness model, bodybuilder and pro athlete tracks their macros down to the gram. I was always against it for normal people, because weighing everything was too much work. With AI, that’s changed. Even a rough photo estimate is far better than no tracking at all.

Two ways to make it more accurate:

• Photograph the label, not the meal. I order meal prep every other week, and each meal has its nutrition facts printed on it. Snap the label and those meals are tracked exactly. If 70 to 80 percent of your meals are meal prep, 70 to 80 percent of your eating is tracked exactly, and AI estimates cover the rest.
• Add a short description. A bowl of chicken soup is hard to estimate, because the chicken and rice sit at the bottom. So describe it: “About two cups of broth, roughly 4 ounces of chicken and 5 ounces of rice on the bottom, a few vegetables.” Show a spoonful if you can. Now AI gets even soups and stews reasonably close.

I go deeper on this in how to make AI macro estimates way more accurate. You can use the tracker in our app, or Claude, Gemini or any other AI tool you like.

3. Build a personalized workout plan

I used to train people myself, and I used to be a big believer in human trainers. Today I believe AI beats most personal trainers, and definitely the one you’d hire at your local gym, for five reasons:

1. It can draw on the research. AI can read more exercise studies than any human could in a lifetime.
2. It’s free or close to it. A trainer can cost $100 to $200 an hour. Even if you can afford it, that money does more for you somewhere else. Hire someone to clean your house and use that time to get to the gym. Here’s why I’d hire a maid instead of a personal trainer.
3. It’s available 24/7. Get to the gym and the machine in your plan is broken? Pull out your phone, ask for a substitute, and have an answer in seconds.
4. It has unlimited time for you. A one hour session leaves no time to tell a trainer about your injuries, your history, and the exercises you love or hate. So trainers hand out the same generic plan. My plan comes from 25 years of training. You’d probably get hurt and quit on it.
5. It has no commission to earn. The supplements a gym trainer recommends are often the ones the gym pays him to sell. Trainers aren’t bad people. They have bills to pay. AI isn’t trying to sell you anything.

How to do it: deep context

The mistake people make is typing “how can I get six pack abs?” into ChatGPT, getting back a generic plan, and deciding AI can’t help them. The problem wasn’t the AI. It was the prompt.

People who build great things with AI give it pages of detail first. Do the same:

1. Give AI deep context. Two or three pages about your goals, your injuries, your schedule, your workout history, and the exercises that work for you and the ones you hate.
2. Ask AI to interview you. “Now interview me and ask me any additional questions you need to understand my goals.”
3. Use AI to adjust the plan when life happens. A new job that starts at 5 a.m. A torn pec. Your coach is in your pocket, and it can rework the plan and give you a rehab plan the same day.

4. Build a personalized nutrition plan

The same five reasons apply to nutritionists. A human nutritionist might see you once a month and give everybody the same plan, scaled up or down. Put that $500 a month into a meal prep service instead.

Start with deep context, and be specific about three things:

• The healthy foods you like and hate. I hate chicken breast and love salmon, so my plan has salmon every other week and no chicken breast. I love Brussels sprouts, so they’re in there too, with a second vegetable on the off weeks for variety.
• Your allergies and problem foods. I’m lactose intolerant, so dairy is out.
• Your biggest cheat foods. Mine is salty snacks late at night, especially after a few drinks.

Here’s what AI told me that no human nutritionist ever did. First, don’t keep that stuff in the house. Second, set an alarm for 11 p.m., about an hour before bed, to stop eating. I’d tried the alarm before and it never stuck. What made it work was the next tip: start chewing sugar free gum when the alarm goes off. After 30 to 45 minutes of chewing, my jaw is too tired to want food, and Doritos taste gross on top of mint.

And when you fall off the wagon, like three slices of pizza after a night out, don’t wait a month to fix it. Talk to your AI nutritionist that night and adjust the plan so it doesn’t happen again.

5. Follow a science-based supplement plan

You and I are not scientists. Reading one abstract gives you a thin slice of one study, and even full-time researchers only know their own specialty. AI can pull together far more of the research than any one person can.

That matters because you can’t judge a supplement by who takes it. In the 80s and 90s, guys took all kinds of nonsense because a champion bodybuilder took it. Those guys had elite genetics, obsessive training, a locked-in diet, the best coaching and steroids. In my estimate, supplements drive maybe 3 to 5 percent of anyone’s results. More on that in your supplements are only 3% of your results.

Same process as before: two or three pages of context (what you take now, what’s given you problems, pills versus powders, your goals), then have AI interview you, then adjust as you go. A few supplements have given me a stomach ache. I told AI, and it recommended an alternative that was easier on my stomach.

6. Get the most out of weight loss medication or TRT

Weight loss medications like Ozempic and Zepbound, and testosterone replacement therapy, are powerful, and they come with real side effects. When I filmed this, I’d been on Zepbound for about three weeks, and I’d already gotten great results from it. I haven’t tried TRT.

AI helps in two ways:

• Making the decision. It can walk you through the research, the benefits and the side effects. If you’re worried about acne or hair loss, for example, it can explain that TRT can make both worse, so you can decide with your eyes open.
• Adjusting your plan once you’re on it. Tell your AI trainer and nutritionist. On a weight loss medication, your nutrition plan can push a bigger deficit, because it gets easier. In the first few days after starting or stepping up a dose, when stomach issues are common, your workouts can ease off a little.

AI should be the first step, and a doctor has to be the last one. You must talk to a doctor before you start any of these medications. Just know that doctors have their own blind spots, so walk in informed.

The 6 ways to use AI for abs, at a glance

1. Generate your future before and after, and look at it every day.
2. Track your macros with a photo and a short description.
3. Build a workout plan from deep context, and adjust it when life happens.
4. Build a nutrition plan around foods you like and the cheat foods that trip you up.
5. Follow a supplement plan based on the research, not on influencers.
6. Use AI to decide on weight loss medication or TRT, then adjust your plan around it, with your doctor.

Want to see what you’d look like with six pack abs? Generate your free AI transformation and use it as your motivation to start.

This is general fitness information, not medical advice. Some images in the video are AI-generated visualizations, and they’re labeled.