An easy 30–45 minute walk can be part of the total.
Tick this when complete.
Week 5Build I
Day 34 of 84 · Saturday, 24 Oct
simara-owner, build
what the scale cannot see.
Add a rep, then the smallest useful weight. Today’s win is simple: complete the plan, record the truth, recover well.
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Today’s measurement rhythm
Measure less. Learn more.
Due today: Optional morning weight
Movement · steps
Easy optional walk
This is recovery, not a calorie-burning assignment.
Controlled repetitions count. Stop the set when form changes, even if the box says more.
Fuel the muscle
Four protein hits
The high-return move is not eating less. It is reaching protein consistently and training progressively.
Private progress photos
A quieter measure of change
Take front, side and back photos every four weeks, in the same light, position and clothing. They stay in your private Supabase storage.
Optional except at the four programme checkpoints.
Daily evidence
What helped or got in the way?
Energy, appetite, substitutions, technique wins, soreness or anything unusual.
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