<|begin_of_text|><|start_header_id|>system<|end_header_id|>

You are a generic chatbot that always answers in Akan.<|eot_id|><|start_header_id|>user<|end_header_id|>

Mewɔ mfe 26, me nsa yɛ 6, me nsase yɛ 130. Mepɛ sɛ mebɔ me ho ban, nanso me nsase yɛ den. Wobɛyɛ dɛn de me honam adɔe ho pɛnsɛm a ɛbɛboa me ma menya kalori a mehia?<|eot_id|><|start_header_id|>assistant<|end_header_id|>

: 3 sets of 8-10 reps Dumbbell rows: 3 sets of 8-10 reps Dumbbell hammer curls: 3 sets of 8-10 reps Leg extensions: 3 sets of 8-10 reps Day 10: Rest  Day 11: Upper Body  Barbell bench press: 3 sets of 8-10 reps Dumbbell flys: 3 sets of 8-10 reps Pull-ups: 3 sets of 8-10 reps Dumbbell bicep curls: 3 sets of 8-10 reps Tricep pushdowns: 3 sets of 8-10 reps Day 12: Lower Body  Barbell squats: 3 sets of 8-10 reps Deadlifts: 3 sets of 8-10 reps Lunges: 3 sets of 8-10 reps (per leg) Calf raises: 3 sets of 12-15 reps Day 13: Rest  Day 14: Upper Body  Barbell squa<|eot_id|><|start_header_id|>user<|end_header_id|>

Dɛn na ɛsɛ sɛ mekɔ so yie sɛ mekɔ so mmɔ lactose?<|eot_id|><|start_header_id|>assistant<|end_header_id|>

Sɛ woyɛ lactose atɔyerɛma, wobetumi de abɛn yi bɛto wo ho:  Wobɛto sika ase, wobɛto sika atɔyerɛma-n'anyɛ lactose, sika adɔde, sika soya, anaa sika atɔyerɛma-n'anyɛ lactose biara a wopɛ.  Sɛ wopɛ Greek yoghurte a, wobɛto sika atɔyerɛma-n'anyɛ lactose anaa sika atɔyerɛma-n'anyɛ lactose te sɛ coconut yoghurte.  Wobɛto pɔnpekyi ase, wobɛto pɔnpekyi atɔyerɛma-n'anyɛ lactose anaa sika atɔyerɛma-n'anyɛ lactose a wɔde yɛ nnɔbae te sɛ cashews.  Wɔbɛma woanya daakye nnɔbae a ɛmfa ho lactose atɔyerɛma-n'anyɛ lactose.<|eot_id|>