Hey all. Today I wanted to show you what I'm doing with Grok Bot, which is CoachBot. Yes, I created a bot that's going to be my coach for gym and nutrition and all that kind of stuff.
Since having twins, my body has not been how it should be. It's really hard to get it back. The boys are almost three and I'm like, okay, come on. This is not okay.
I love sport. I just don't have a lot of time, because I work full-time and I'm a full-time mom. I've tried a lot of things. I have a home gym. I've used many different apps and ways of training. But whatever I do with sport and diet, I'm just not losing any weight. Every podcast says you've got to eat protein. I'm like, oh, I just don't get it. So maybe CoachBot can help me out.
I created it and it said, hey Debbie, I'm your gym, food and weight coach. I'll keep it realistic around twins and travel. No crash diets. Before I write anything I need a few things: your actual goal, home or gym, any food limits, allergies.
So I told it I'm coeliac. I do have a home gym. What my goal is, how much I weigh now. I wanted accountability too, morning weigh-ins and an evening check, because sometimes I'm at the computer having so much fun that I forget to move, and then it's too late. I want someone at like 8pm going, hey, come on, there's still time.
The garage gym
I took a picture of my gym. It's pretty cool. I'm pretty happy with how it is. I also have a little bike there. CoachBot said, all right, I see what you've got, and it created a better program based on what I actually have, not what it thought I had.
The first session was goblet squat, push-up or dumbbell press, hip hinge. I've done sport all my life, but if someone tells me a hip hinge or an RDL, I'm like, what? I'm just not that kind of person. I like follow along with a video, with a coach. That's what I need.
Protein
It said the protein I need is 130 grams a day. I'm like, oh my god, here we go again. What exactly is 130 grams of protein? How do I even measure that?
A chicken breast that weighs 150 grams is about 35 grams of protein, not 150. That's so difficult.
We had a chat about my normal yogurt. The natural Greek yogurt I was eating is three grams of protein. I thought I was doing really well with it. Three grams. It's not a protein source. Just swapping that yogurt has been super helpful.
Then it gave an easy day example with three to four eggs. I'm like, what? I can't eat four eggs. Come on. I'm not an egg person. I'll have an odd omelette here and there, but I'm not eating four eggs a day. No way.
It said you don't need to eat eggs at all. That was just an example, not a rule. Chicken, turkey, or fish in the day, plus one more protein hit.
I had a big omelette and a soya milk smoothie. The carton says protein. I thought this is going to be a really good one. It was like 60 to 80 grams of protein. Half the target. Everything I thought I was doing is just wrong.
I came up with YoPro. It told me I could get the shopping bot in and buy them for me. I said no, I actually want to go to the supermarket, have a really good look myself, buy a couple, taste-test them, and see if I actually like them. I did. I've got some protein bars as well.
I'm just having this constant conversation. I just had a salad. I'm not clicking buttons in an app. The coach is listening and telling me that was good or that wasn't good. 130 is four hits, not one giant plate. If I think like that, I can get there, rather than three meals a day. Throw in an extra thing, a protein bar, a little snack. Protein shakes really help. I'm not the type that feels like I need a shake just to eat, but I need to get this done.
The exercises
I basically said, I did this, give it a watch and tell me what you think. I can ask the bot to watch the YouTube video I just did.
It was a 20-minute full body dumbbell follow-along. I thought it was really good. It watched it, listed out the moves, and gave an honest take: good sweat, not heavy enough for your legs.
I'm like, what? So what exercises from that video would I do with TRX? It said do that with the TRX. I'm like, but do what? How?
It listed TRX row, reverse lunge, chest press. I can't follow that in my head. Just show me. Is there a YouTube video I can follow along with?
It sent me one. I did it. It was really, really good. I got a bit bored after doing it a couple of times, so later I asked it to find another video. It found a couple more. I asked, can you add them to my workout playlist? I use my iPad in the garage gym to watch these, not my phone. It added them. I just go to the workout playlist, choose the right one. That's deadly. That's amazing.
It's only been about a week, so you can't expect to have lost a lot. I have lost a bit, but not a lot. It's telling me you're going to need two good months. I'm like, two months, oh my god, I want to see results now. But it's really letting me understand my body, what's a big win and what's not.
I totally encourage you to try it out. On that note, I really need to get the cycle in, because I've got my protein really on par this morning. If I get that cycle in, I can go about my day and keep my coach happy.
That's it. Have fun everyone. Get off your chairs and start moving. Get CoachBot to help you out.
Top comments (1)
The part of this that rings truest is the protein reality check. Everyone says "eat more protein" and nobody says that a fish plus a yogurt is maybe 40 grams when your target is double that. Having the bot tally what you actually ate versus what you think you ate is exactly the kind of unglamorous feedback loop that makes these things work.
The nudging feature is the make-or-break part for me. Every habit system I've built fails on day 4 — not because the plan was wrong, but because nobody pokes me. What I'd be watching with CoachBot is whether nudge timing adapts: if it knows you're heads-down on the computer at 3pm, a "go stretch" at 3:15 probably lands better than a fixed 5pm reminder.
You mention chatting it everything through the day so it has the whole picture — does that context survive across days, or does CoachBot wake up on day 2 with amnesia? The difference between a coach who remembers yesterday's chia seeds and one who doesn't is basically the difference between a coach and a chatbot, and I'm curious where Grok Bot lands once the honeymoon week is over.