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.

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.

I came to Toronto alone at 15 — barely spoke English, no guidance, and the skinniest kid in every room. With nobody to ask, I learned the only way I could: test something, watch what my body said back, adjust, test again. Ten years of that, all natural, from 150 lbs to 220 and back to 195. Coming up with a plan was never the hard part. Knowing what to ask next, how to track and stay consistent, what and when to adjust — that was.

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.

Coaching

Want me in the loop?

I take on a small number of people, online and in person. The guide is the method; coaching is me reading your numbers with you.

About coaching