A free guide to building a training and eating plan around your own body — with ChatGPT as your coach.

Most plans don't fail in the gym — they fail in week three, because they were never built for your body and habits. This guide offers you two things: the exact questions that get ChatGPT to build a plan around you, and a monthly loop to track, reflect and adjust — one that keeps you accountable past the point where most people quit.

The Zero-to-One Handbook cover — The Zero-to-One Handbook · by Jason Xie, ISSA certified

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How it works

Ask. Observe. Adjust.

The whole method in three words — the same loop I ran on my own body for ten years. You only know once you try.

01Ask — answer the questions about your body, your food, your schedule, and paste them into ChatGPT (or Claude, Gemini). It builds your plan.
02Observe — test the plan and observe how your body reacts, log a few numbers a day. Weekly averages, not daily panic.
03Adjust — once a month, check in. Change one thing — or, when the numbers say keep going, change nothing.

Ten years. No shortcuts.

Every one of these phases taught me something I can now share.

Where I started, 150 lbs, age 15 — 150lbsWhere I startedAge 15

The mid transformation, 170 lbs, age 16 — 170lbsThe mid transformationAge 16

The first major transformation, 185 lbs, age 18 — 185lbsThe first major transformationAge 18

After time away, 175 lbs, age 19 — 175lbsAfter time awayAge 19

Lockdown, 220 lbs, age 21 — 220lbsLockdownAge 21

Back in the gym, 195 lbs, age 22 — 195lbsBack in the gymAge 22

The second major transformation, 220 lbs, age 23 — 220lbsThe second major transformationAge 23

Before any of it

Who I am

Hi, I'm Jason.

My name is Jason. I was the skinny one — always. The kid who ate everything and stayed a stick.

I came to Toronto alone at 15 — barely spoke English, no guidance, had to figure everything out myself. I landed on bodybuilding with zero idea what I was doing in the gym.

There was no guide available, so I did it the only way I knew — try something, run it, watch what my body said back, adjust. Ten years of that. Eight of them actually training. All natural: protein powder and creatine, nothing else.

I built to my biggest, lost it during lockdown, cut it back down, and built again. Every phase taught me the same thing: the plan was never the hard part. The hard part was knowing which question to ask next, how to track and stay consistent, what and when to adjust.

What I want to share isn't my training plan — your body is different from mine. What I want to share is the method that carried me through my own transformation: the questions I once asked, and the experience I picked up along the way. I hope some of it gives you a spark, and some real help.

The credential

ISSA certified personal trainer certificate

I'm a certified personal trainer through the International Sports Sciences Association.

A free guide to building a training and eating plan around your own body — with ChatGPT as your coach.

Ask. Observe. Adjust.

Ten years. No shortcuts.

Hi, I'm Jason.

Want me in the loop?