¶ Body Composition

¶ Summary

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.

¶ What to Track

• 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).

¶ Common Interventions

• Progressive strength training: Exercise
• Nutrition quality and consistency: Nutrition
• Recovery and sleep: Sleep
• Evidence-backed compounds (context): Creatine

¶ First Experiment

4‑week “protein consistency” block:

• Keep calories roughly stable.
• Make protein intake consistent daily.
• Track strength performance and weekly weight trend.