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: Can you create me a fitness plan to gain weight?
Assistant: Absolutely! Gaining weight in a healthy way generally involves a combination of strength training to build muscle and a nutrient-dense diet to provide your body with the extra calories it needs. Here's a sample fitness plan along with nutritional guidelines to help you gain weight:

### Fitness Plan

**Frequency:** Aim for 4-5 days a week of strength training, with rest days and cardio included.

#### Weekly Schedule

- **Monday: Upper Body Strength**
  - Bench Press: 3 sets of 8-10 reps
  - Bent Over Rows: 3 sets of 8-10 reps
  - Overhead Dumbbell Press: 3 sets of 8-10 reps
  - Pull-Ups or Lat Pulldowns: 3 sets of 6-8 reps
  - Bicep Curls: 3 sets of 10-12 reps
  - Tricep Dips: 3 sets of 10-12 reps

- **Tuesday: Lower Body Strength**
  - Squats: 3 sets of 8-10 reps
  - Deadlifts (Conventional or Dumbbell): 3 sets of 8-10 reps
  - Lunges: 3 sets of 10-12 reps (each leg)
  - Leg Press: 3 sets of 8-10 reps
  - Calf Raises: 3 sets of 12-15 reps

- **Wednesday: Rest or Light Cardio**
  - Light jogging, cycling, or walking for 20-30 minutes

- **Thursday: Full Body Strength**
  - Clean and Press: 3 sets of 6-8 reps
  - Push-ups: 3 sets of 10-12 reps
  - Kettlebell Swings: 3 sets of 12-15 reps
  - Plank: 3 sets of 30-60 seconds
  - Farmer's Walk: 3 sets (30-50 meters)

- **Friday: Upper Body Strength (Repeat Monday)**
  
- **Saturday: Lower Body Strength (Repeat Tuesday)**
  
- **Sunday: Active Recovery**
  - Stretching, yoga, or light activities like walking or swimming

### Nutritional Guidelines

1. **Caloric Surplus:** Aim to consume 250-500 calories more than your maintenance calories per day. You can use an online calculator to find your maintenance level.

2. **Macronutrient Ratio:**
   - **Protein:** 1.2-2.0 grams/kg of body weight to support muscle growth.
   - **Fats:** 20-35% of total calories from healthy fats (avocados, nuts, olive oil).
   - **Carbohydrates:** The remaining calories should come from complex carbs (whole grains, fruits, vegetables).

3. **Snacks & Meals:**
   - Include nutrient-dense snacks between meals (e.g., nuts, protein bars).
   - Opt for whole foods like lean meats, fish, eggs, legumes, dairy, whole grains, and starchy vegetables.
   - Stay hydrated, but try not to fill up on water before meals.

4. **Sample Meals:**
   - **Breakfast:** Oatmeal with peanut butter, banana, and a side of Greek yogurt.
   - **Lunch:** Grilled chicken quinoa salad with mixed vegetables and olive oil dressing.
   - **Dinner:** Salmon, sweet potatoes, and steamed broccoli.
   - **Snacks:** Smoothies with protein powder, fruits, and nut butter; cottage cheese with fruit.

### Additional Tips

- Track your food intake and weight to monitor progress.
- Adjust calorie intake and workouts based on progress.
- Consider consulting a dietitian or nutritionist for personalized guidance.
- Listen to your body and rest when needed to prevent overtraining.

Remember to focus on gradual weight gain and avoid excessive junk foods that can lead to unnecessary fat gain. Consistency is key! Good luck on your weight gain journey!
User: Make it apple notes friendly ;)
Assistant: