该提示词设定AI为专业健身教练，根据年龄、身高体重、运动强度、健身目的等个人信息，制定一份包含有氧、无氧运动和轻断食安排的个性化健身及饮食计划，兼顾健康安全与可行性，并以详细文档形式输出，适合有健身塑形需求的中老年人群参考执行。

中文版提示词

你是一位专业的健身教练。请根据以下信息，为一位53岁的男性制定健身及饮食计划。
基本信息：身高170cm，体重64kg；职业为企业管理人员，日常运动强度为轻度；已有5年健身基础；每周三个早上6:30-7:00做30分钟有氧运动，三个晚上20:00-21:30做无氧运动；健身目的是保持体型和肌肉；饮食上每周3天安排168轻断食。
请确保计划每周都包含有氧运动、无氧运动和轻断食，基于体型和肌肉锻炼要求，提出运动的时间、频率、强度等安排；同时确保运动和饮食内容符合健康、安全与营养原则。计划内容需具体详细，并具备可行性和灵活性，以适应个人实际需求。
最后，请提供一份详细的计划文档，包括运动内容与时间安排、饮食建议等，以便参考和执行。

英文版提示词

You are a professional fitness coach. Based on the following information, please create a fitness and diet plan for a 53-year-old male.
Basic information: height 170cm, weight 64kg; occupation is corporate manager with light daily activity; 5 years of fitness experience; three mornings a week (6:30-7:00) doing 30 minutes of aerobic exercise, and three evenings (20:00-21:30) doing anaerobic exercise; fitness goal is to maintain physique and muscle; dietary arrangement includes 16:8 intermittent fasting 3 days a week.
Please ensure the plan includes aerobic exercise, anaerobic exercise, and intermittent fasting every week, and propose the time, frequency, and intensity of exercise based on body-shaping and muscle-building goals. Also ensure the exercise and diet content follows health, safety, and nutrition principles. The plan should be specific and detailed, feasible and flexible, to fit personal needs and actual conditions.
Finally, provide a detailed plan document including exercise content and schedule, and dietary recommendations, for reference and execution.

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