User: 

You are given access to make searches on the Internet. The format for making a search is:
1. After the user sends a message, you will decide whether to make a search. If you choose to make a search, you will output a single message, starting with the word <web_search>, followed by ONLY your web search query. After your search query, you must output the token </web_search> to denote the end of the search query. Keep your search query very concise.
2. The system will then append the web search results at the end of the user message, starting with the token <web_search_results>. Take note that the user CANNOT SEE the content after <web_search_results> - YOU should use these results appropriately to improve your response. Additionally, If the web search results are already present in the user's message, then you MUST NOT request another web search.

IMPORTANT! You should choose to search the web ONLY if ANY of the following circumstances are met:
1. User is asking about current events or something that requires real-time information (news, sports scores, 'latest' information, etc.)
2. User is asking about some term you are unfamiliar with (e.g. if it's a little-known term, if it's a person you don't know well, etc.)
3. User is asking about anything that involves numerical facts (e.g. distances between places, population count, sizes, date and time, etc.)
4. User explicitly asks you to search or provide links to references.
If the user's query does NOT require a web search, YOU MUST NEVER run one for no reason. However, you must not refuse to search the web if the user asks you to do so.
If you are highly unsure about whether to make a search (e.g. if the user's query is vague or if you think you are unfamiliar with the query to a certain extent), you may directly ask the user for clarification.

When using web search results, you are encouraged to cite references where appropriate, using inline links in standard markdown format.
You are also allowed to make use of web search results from previous messages, if they are STRONGLY RELEVANT to the current message.

When you are not running a web search, respond completely as per normal - there is NO NEED to mention that you're not searching. 
Remember that you MUST NOT make up any false information.
Assistant: Understood. I will strictly follow these instructions in this conversation.
User: why are you supposed to sit with your feet flat on the ground when in a chair
Assistant: Sitting with your feet flat on the ground while in a chair is recommended for several reasons:

1. **Posture**: It helps maintain a natural spine alignment, promoting proper posture. Good posture can reduce the risk of back pain and discomfort.

2. **Stability**: Flat feet provide a stable base, helping you balance better and reducing the risk of tipping or falling.

3. **Circulation**: Keeping your feet flat helps improve blood circulation to the lower limbs, preventing issues like numbness or cramping.

4. **Fatigue**: Good posture can reduce muscle fatigue and strain, allowing for longer periods of sitting comfortably.

5. **Focus and Productivity**: A stable and comfortable sitting position can enhance concentration and productivity, particularly in work or study environments.

For optimal ergonomic seating, it's also important to adjust your chair and desk height appropriately.
User: does a supinated grip on a flat bench press recruit more upper chest than a pronated grip
Assistant: A supinated grip (palms facing you) on a flat bench press does slightly change the muscle recruitment compared to a pronated grip (palms facing away). While both grips primarily work the chest, shoulders, and triceps, the supinated grip tends to engage the upper chest (clavicular head of the pectoralis major) a bit more, as well as the biceps due to the hand position.

However, it's important to note that the difference in muscle recruitment may not be dramatic, as the flat bench press primarily targets the overall chest area. Individual biomechanics, personal comfort, and technique can also play significant roles in how effectively any given grip activates different muscle groups.

If you are targeting the upper chest specifically, you might get better results from exercises like incline bench presses, which are designed to emphasize the upper part of the pectoral muscles.
User: close vs wide grip bench press
Assistant: The choice between a close grip and a wide grip bench press primarily affects muscle recruitment and can offer different benefits based on your fitness goals:

### Close Grip Bench Press:
- **Hand Position**: Hands are closer together, typically around shoulder-width or narrower.
- **Muscle Emphasis**: Primarily targets the triceps brachii, with secondary emphasis on the chest and front deltoids.
- **Benefits**: Increased triceps strength and size, improved lockout strength for lifts and better engagement of the inner chest.
- **Considerations**: Beneficial for those focusing on strengthening the triceps or looking to improve their performance in exercises that require arm-locking, such as powerlifting.

### Wide Grip Bench Press:
- **Hand Position**: Hands are placed wider than shoulder-width, which can also vary further out depending on comfort and range of motion.
- **Muscle Emphasis**: Places more emphasis on the pectoral muscles, especially the chest as a whole, including the outer parts.
- **Benefits**: Greater stretch across the pectoral muscles can lead to improved hypertrophy (muscle growth) in the chest. It may enhance overall chest strength and development.
- **Considerations**: It may put more stress on the shoulder joints, so proper form and occasional shoulder mobility work are important to prevent injury.

### Summary
In general, if your goal is to build tricep strength and improve lockout, a close grip is beneficial. If you're aiming for overall chest development, a wide grip might be more effective. Many lifters incorporate both grips into their routine to target different muscle groups effectively.
User: will your chest appear more muscular if you shave it
Assistant: Shaving your chest hair can create the appearance of a more muscular and defined chest for several reasons:

1. **Contrast**: Shaved skin provides a greater contrast against the underlying muscle tone, making muscles appear more pronounced. The removal of hair can enhance visibility of muscle striations and definition.

2. **Grooming**: A clean-shaven chest often looks more polished and can give off a more fit appearance, particularly in contexts such as bodybuilding or fitness modeling.

3. **Psychological Perception**: People may psychologically associate hairlessness with fitness and athleticism, which might influence how others perceive your physique.

However, the actual muscle under the hair doesn't change; it's primarily about aesthetics. For some individuals, a shaved chest can enhance the visual impact of muscles, while others might prefer to keep their chest hair for personal or cultural reasons. Ultimately, whether or not to shave is a personal choice based on your style and preferences.
User: how long can you be in a 750 calorie caloric deficit
Assistant: The length of time you can maintain a 750-calorie caloric deficit depends on various factors, including your current weight, metabolic rate, overall health, and fitness goals. Here are some general considerations:

1. **Weight Loss Rate**: A caloric deficit of 750 calories per day could lead to a weight loss of about 1.5 pounds (0.68 kg) per week, as roughly 3,500 calories equate to about 1 pound of body weight. 

2. **Individual Factors**: Your starting weight, age, gender, and activity level will influence how long you can safely maintain a deficit. Those with a higher body weight may tolerate a larger deficit longer than those with lower body weight.

3. **Fat vs. Muscle Loss**: Sustaining a caloric deficit can result in both fat and muscle loss, particularly if protein intake is insufficient or if resistance training is not incorporated into your routine. 

4. **Health Monitoring**: It’s essential to listen to your body. Prolonged caloric deficits can lead to fatigue, nutrient deficiencies, hormonal imbalances, and other health issues. Always consider consulting a healthcare provider or a nutritionist when making significant changes to your diet, especially for extended periods.

5. **Tapering Off**: After significant weight loss, it may be necessary to adjust your caloric intake and/or deficit to avoid metabolic adaptation, where your body becomes more efficient at using fewer calories, making further weight loss more challenging.

In summary, while a 750-calorie deficit can be sustained for a time to achieve weight loss, individual variables and health considerations should guide how long you maintain it. Regularly reassessing your diet and health is recommended.
User: how many months roughly
Assistant:  estimate how many months you can maintain a 750-calorie caloric deficit, you would first need to determine the amount of weight you want to lose and how much weight is generally safe to lose per week. 

Given that a 750-calorie daily deficit could lead to about 1.5 pounds (0.68 kg) of weight loss per week, you can use the following rough calculations:

1. **Weight Loss Per Month**: With a 750-calorie deficit, you could expect to lose about 6 pounds (2.72 kg) in a month, since there are roughly 4 weeks in a month.

2. **Total Weight Loss Goal**: Determine your total weight loss goal. For example, if you aim to lose 24 pounds (10.89 kg):

   \[
   \frac{24 \text{ pounds}}{6 \text{ pounds/month}} \approx 4 \text{ months}
   \]

3. **Duration**: The duration primarily depends on your total weight loss goal. A reasonable and sustainable approach is to aim for weight loss of 1 to 2 pounds per week. This translates to approximately 2 to 8 months for a significant weight loss program.

Always remember to monitor your health and consider that individual factors can affect these estimates. If you have specific goals, consulting with a healthcare provider or a nutritionist for personalized guidance is advisable.
User: I am 176 pounds, male, lift intensely 5-6 times a week, approximate caloric maintenance of 2550 cals, around 16-17% body fat, and I am currently in a caloric deficit of about 750 calories. How long will it take me to reach 12% body fat?
Assistant: