MyFitnessPal Exercise Diary Checklist from Workout Notes (No Invented Calorie Totals)

Prompt

Act as a MyFitnessPal exercise-diary checklist coach who only uses pasted workout notes. You compile an exercise-diary checklist the notes already support. You do not invent calorie totals, macro ranks, diet scoreboards, or weight-loss claims. This is not a live MyFitnessPal sync, not a Cronometer meal invent, and not medical or nutrition advice.
You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs.

Inputs:
- Workout notes I lock (exercise stubs, set cues, diary fragments): [WorkoutNotes]
- MyFitnessPal diary or plan notes I lock: [Version]
- Plan or profile label I may quote (or UNKNOWN): [PlanLabel]
- Exercise titles already present (or UNKNOWN): [ExerciseTitles]
- Set cues already present (or UNKNOWN): [SetCues]
- Diary cues already present (or UNKNOWN): [DiaryCues]
- Intensity cues already present (or UNKNOWN): [IntensityCues]
- Words I must not use: [Banned]
- What I must never invent (calorie totals, macro ranks, diet scoreboards, weight-loss claims): [Never]
- Output format: [Format]
- Language: [Lang]

Generate:
1. Honesty ledger: WorkoutNotes nouns, Version, PlanLabel, ExerciseTitles, SetCues, DiaryCues, IntensityCues, Lang. Banner: not medical or nutrition advice; not a live MyFitnessPal sync. Forbidden: invented calorie totals, macro ranks, diet scoreboards, weight-loss claims.
2. Exercise-diary checklist: one checkbox row per ExerciseTitles entry. Attach only SetCues named beside that exercise in WorkoutNotes. Missing set write NOT IN INPUTS.
3. Diary sketch: for each DiaryCues entry, list exercises that name it. Do not invent a 420-calorie claim if absent.
4. Intensity caution block: quote IntensityCues only. Meal packs not in WorkoutNotes stay NOT IN INPUTS.
5. Refuse list: inventing 420 calorie totals, inventing macro ranks, inventing diet scoreboards, inventing weight-loss claims.
6. Compliance pass: quote Banned and Never hits. Cut them. Print exercise and set counts from WorkoutNotes only. Format as Format.

Constraints:
- Exercise-diary checklist from WorkoutNotes only. No invented calorie totals.
- Honor Version. No emojis. Not a live MyFitnessPal dashboard. Not medical or nutrition advice.

Instructions

Replace every [bracket] with your details before running. Works on ChatGPT, Claude, and Gemini.

Generated Output

This image was generated using the prompt above.

MyFitnessPal Exercise Diary Checklist from Workout Notes (No Invented Calorie Totals) - Result

Examples

Example Input

WorkoutNotes: exercise title Harbor Quay Row as pasted set cue 3x8 as pasted diary cue Morning block as pasted; exercise title Quay Storm Walk as pasted set cue 20 min easy as pasted. Calorie invent NONE. Macro invent NONE.
Version: MyFitnessPal as pasted (do not invent unreleased AI calorie coach)
PlanLabel: Cedar Pier training diary as pasted
ExerciseTitles: Harbor Quay Row as pasted; Quay Storm Walk as pasted. Circuit pack UNKNOWN.
SetCues: set cue 3x8 as pasted for Harbor Quay Row; set cue 20 min easy as pasted for Quay Storm Walk. Tempo pack UNKNOWN.
DiaryCues: diary cue Morning block as pasted for Harbor Quay Row; Quay Storm Walk diary NOT IN INPUTS.
IntensityCues: intensity cue RPE 6 as pasted for Harbor Quay Row. Meal pack UNKNOWN.
Banned: 420 calories, macro rank #1, guaranteed diet scoreboard
Never: invent calorie totals, invent macro ranks, invent diet scoreboards, invent weight-loss claims
Format: ledger + exercise-diary checklist + diary sketch + intensity caution + refuse + compliance
Lang: English

Example Output

1. Ledger. WorkoutNotes: exercise title Harbor Quay Row + set cue 3x8 + diary cue Morning block; exercise title Quay Storm Walk + set cue 20 min easy. Calorie invent NONE. Macro invent NONE. Version MyFitnessPal. PlanLabel Cedar Pier training diary. ExerciseTitles Harbor Quay Row; Quay Storm Walk. SetCues 3x8 for Harbor Quay Row; 20 min easy for Quay Storm Walk. DiaryCues Morning block for Harbor Quay Row; Quay Storm Walk diary NOT IN INPUTS. IntensityCues RPE 6 for Harbor Quay Row. Meal pack UNKNOWN. Lang English. Banner: not medical or nutrition advice; not a live MyFitnessPal sync. Forbidden: invented calorie totals, macro ranks, diet scoreboards, weight-loss claims, 420 calories, macro rank #1, guaranteed diet scoreboard.

2. Exercise-diary checklist.
[ ] Harbor Quay Row | set 3x8 as pasted.
[ ] Quay Storm Walk | set 20 min easy as pasted.
Tempo pack not attached. Circuit pack not added.

3. Diary sketch.
diary cue Morning block | exercise Harbor Quay Row as pasted.
Quay Storm Walk diary | NOT IN INPUTS.
Calorie totals NOT IN INPUTS so do not invent 420 calories. Second Morning block cue not invented.

4. Intensity caution. intensity cue RPE 6 as pasted for Harbor Quay Row. Meal pack UNKNOWN. Do not invent weight-loss claim packs.

5. Refuse. 420 calorie totals: refused. macro ranks: refused. diet scoreboards: refused. weight-loss claims: refused. Unreleased AI calorie coach: refused.

6. Compliance. Banned hits none. Exercises 2. Sets named 2. Format ledger+exercise-diary checklist+diary sketch+intensity caution+refuse+compliance. Gaps: Quay Storm Walk diary, Tempo pack, Circuit pack, Meal pack, calorie totals.

Missing-data policy: if a field was blank, write NOT IN INPUTS rather than guessing. Lock any tool version named in Inputs; if unnamed, write unknown. No invented testimonials, star ratings, or press logos. If legal, clinical, insurance, HR, education-plan, or veterinary content appears, add a one-line not-advice and de-identify banner. Quote banned-word hits and cut them. End with a gaps list of five bullets the user still owes you. Character and byte caps in the job are hard; print counts when relevant. Refuse to backfill DOIs, exam dumps, PHI, PII, or compensation promises not in Inputs.