Buddy Fit: The Ultimate AI Weightlifting Companion Powered by Dr. Mike Israetel and Jeff Nippard

Emad Mokhtar

Emad Mokhtar

— 5 min read
Buddy Fit: The Ultimate AI Weightlifting Companion Powered by Dr. Mike Israetel and Jeff Nippard
This article posted originally on Dev.to

This is a submission for the Open Source AI Challenge with pgai and Ollama

What I Built

Are you tired of guessing what to do in the gym? Do you want to maximize your weightlifting results? Look no further than Buddy Fit, the ultimate weightlifting companion powered by the expertise of Dr. Mike Israetel and Jeff Nippard.

Dr. Mike Israetel and Jeff Nippard are two of the most respected voices in the weightlifting community, with millions of followers on YouTube. Their advice has helped countless weightlifters achieve success and reach their goals.

But how do you know what to do in the gym? That's where Buddy Fit comes in. My project uses the expertise of Dr. Mike Israetel and Jeff Nippard to provide personalized weightlifting advice. Whether you're a beginner or an advanced lifter, Buddy Fit has got you covered.

Features

  • Web API: Get access to data and science-based advice for weightlifters
  • Chatbot: Engage with users and get personalized advice and guidance
  • CLI: Interact with the bot and access features from the command line

Benefits

  • Improved weightlifting results
  • Personalized advice and guidance
  • Access to data and science-based advice

Demo

Chatbot

Asking Buddy Fit chatbot "Hi I want to have bigger biceps. Can you suggest a week routine to achieve that?"
Asking Buddy Fit chatbot "I want to go to the gym four times per week. I want to spend 60 to 45 minutes max in the gym. Build a routine that focus on high hypertrophy."

CLI

Example 1

$ buddyfit -p "I want to maximize my muscle gain and going to the gym 4 times per week. Can you build a plan for me? I don't want to spend long time in the gym"

Sure! Here's a sample 4-day upper and lower body split that focuses on maximizing muscle gain while keeping your gym sessions efficient. Each workout should take about 45-60 minutes.

Day 1: Upper Body (Focus on Chest & Shoulders)

Bench Press: 3 sets of 8-10 reps
Incline Dumbbell Press: 3 sets of 8-10 reps
Overhead Dumbbell Press: 3 sets of 8-10 reps
Dumbbell Lateral Raises: 3 sets of 12-15 reps
Tricep Dips: 3 sets of 8-10 reps
Day 2: Lower Body (Focus on Quads & Hamstrings)

Squats: 3 sets of 8-10 reps
Romanian Deadlifts: 3 sets of 8-10 reps
Leg Press: 3 sets of 8-10 reps
Lunges: 3 sets of 10 reps per leg
Calf Raises: 3 sets of 12-15 reps
Day 3: Upper Body (Focus on Back & Arms)

Pull-Ups or Lat Pulldowns: 3 sets of 8-10 reps
Bent Over Rows: 3 sets of 8-10 reps
Face Pulls: 3 sets of 12-15 reps
Barbell Bicep Curls: 3 sets of 10-12 reps
Skull Crushers: 3 sets of 10-12 reps
Day 4: Lower Body (Focus on Glutes & Hamstrings)

Deadlifts: 3 sets of 8-10 reps
Glute Bridges: 3 sets of 10-12 reps
Leg Curls: 3 sets of 10-12 reps
Step-Ups: 3 sets of 10 reps per leg
Seated Calf Raises: 3 sets of 12-15 reps
Notes:

• Always warm up before starting your workouts. • Aim to increase weights gradually while maintaining proper form. • Incorporate rest intervals of 60-90 seconds between sets. • Consider deloading every 4-6 weeks as needed to prevent fatigue. • Adjust exercises based on your comfort and experience level.

This plan should help you build muscle efficiently without lengthy gym sessions.

Example 2

$ buddyfit -p "can you make a plan to target a bigger biceps?"

To target bigger biceps, you can follow this workout plan that emphasizes exercises to develop both heads of the biceps and enhance their peak. Here's a suggested weekly plan:

Biceps Workout Plan:

Day 1: Focus on Elbow Flexion and Supination

Barbell Curl - 4 sets of 8-12 reps
Focus on keeping your elbows close to your body.
Hammer Curl - 3 sets of 10-12 reps
This targets the brachialis and adds size to your biceps.
Concentration Curl - 3 sets of 10-12 reps
Ensure proper form to maximize peak contraction at the top.
Day 2: Supination Emphasis

Incline Dumbbell Curl - 4 sets of 8-10 reps
Lying back helps emphasize the length of the biceps.
Reverse Curl - 3 sets of 10-12 reps
This targets the forearms and biceps, promoting overall arm growth.
Zottman Curl - 3 sets of 10-12 reps
Performs both supination and pronation to hit different muscle fibers.
Day 3: Complete Arm Day (including biceps)

Close-Grip Bench Press - 4 sets of 8-10 reps
While primarily a triceps exercise, it also engages the biceps.
Cable Curl - 3 sets of 10-15 reps
Provides constant tension throughout the movement.
Fat Gripz or Grip Training - 3 sets of 10-12 reps
Improves grip strength, which helps in all lifting.
Day 4: Recovery & Stretching

Focus on active recovery through light cardio and stretching, especially for the arms.
Tips for Progress:

Aim to progressively overload the muscles by increasing weight or reps over time.
Ensure you're using proper form to effectively target the biceps and avoid injury.
Don't neglect proper nutrition, including enough protein to support muscle growth.
Rest and recovery are crucial; allow at least 48 hours before targeting the same muscle group again.
By maintaining this plan and focusing on targeted exercises, you should see an increase in bicep size and peak over time.

Tools Used

  • Language: Golang and Vue.js
  • Database: TimescaleDB Cloud
  • AI: OpenAI's text-embedding-3-small and gpt-4o-mini
  • TimescaleDB Extensions: pgai and pgai Vectorizer

Final Thoughts

Using TimescaleDB Cloud with its AI features made it easier to build Buddy Fit, an API bot that uses the expertise of Dr. Mike Israetel and Jeff Nippard to provide personalized weightlifting advice. The vectorization of existing data in TimescaleDB Cloud was a breeze, thanks to the ease of installation and use of the extension that automates this process. Additionally, Golang concurrency helped streamline data preparation, making it possible to preprocess and prepare data before ingesting it into TimescaleDB Cloud.

The combination of TimescaleDB Cloud's AI features and vectorization capabilities, along with Golang concurrency, greatly simplified the development process and enabled us to focus on creating a high-quality API bot that provides valuable insights and advice to weightlifters.

As a seasoned backend expert, I've had the opportunity to focus on the server-side architecture and implementation of our web application. While I'm confident in our frontend capabilities, I believe there are still many exciting opportunities for growth and improvement on the backend side. For those interested in exploring further, please look at my open-source repository on GitHub, where you can find more information about the project's technical details and architecture.

The prize categories

  • Vectorizer Vibe.

Disclaimer

Please note that Dr. Mike Israetel and Jeff Nippard are not directly involved in the development or operation of Buddy Fit. While their advice and expertise have been incorporated into the project, they do not endorse or guarantee the accuracy or effectiveness of the advice provided by Buddy Fit.

It's also important to note that weightlifting and nutrition are complex topics that require individualization and personalized attention. The advice provided by Buddy Fit should not be considered as 100% accurate or reliable, and users should consult a qualified healthcare professional or certified personal trainer before making any changes to their training or nutrition plan.

Users should also be aware that the advice provided by Buddy Fit is based on data and science, but it's not a substitute for professional advice or guidance. It's always best to consult a qualified expert before making any decisions that may impact your health or well-being.

By using Buddy Fit, you acknowledge that you understand and accept these limitations, and you agree to use the advice provided by Buddy Fit at your own risk.

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