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Body Transformation Guide

Where you are, where you want to go, and a simple plan to get there.

A short, no-hype guide to changing your body. Find where you are today on a simple map of muscle and body fat, pick where you want to be, and the guide tells you which phase gets you there: cut, recomp, lean bulk or maintain.

Then build a plan you can actually keep: one calorie target, one protein target, three or four workouts a week and a daily walk. Log the minimum, about two minutes a day, and use the decision table every few weeks to adjust one thing at a time.

Consistency is the whole trick. The guide is built to help you pick one plan, stick with it long enough to see it work, and know exactly what to change when progress stalls.