¶ Body Composition
Body composition improves when training and nutrition are stable enough to learn from. Most “hacks” fail because intake and activity aren’t measured or consistent.
- Primary: weekly body weight trend and/or waist circumference.
- Secondary: training volume (strength sessions/week), steps.
- Optional: DEXA or other body composition tests (infrequent but useful).
- Progressive strength training: Exercise
- Nutrition quality and consistency: Nutrition
- Recovery and sleep: Sleep
- Evidence-backed compounds (context): Creatine
4‑week “protein consistency” block:
- Keep calories roughly stable.
- Make protein intake consistent daily.
- Track strength performance and weekly weight trend.