Latest recorded reading is Week 10 (Jun 17) — the close-out of Phase 1. Of the 10 lb lost on the scale, ~11 lb was fat and lean mass held flat to slightly up: genuine recomposition. The program is now in Phase 2, Block A (Work-Crunch 2X) — holding macros against a lower training volume, letting the deficit soften to ~0.5 lb/week.
Daily target: 2,480 kcal · 165g protein floor (running ~195–200g) · 275g carbs · 80g fat · 30g fiber.
Body composition · weekly trajectory chart · checkpoints from Week 1 to Week 10
Open →Current split · session log of weight, sets, reps & notes — grows as data comes in
Open →Per-serving macro reference · filterable by food, supplement & outside data
Open →Daily menu by meal · workout vs rest day · totals against targets
Open →Macrocycle timeline · Phase 1/2/3 detail · governing metrics & abort triggers
Open →