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At 14 hours a week in a calorie deficit, recovery decides whether this works.

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Daily basics

• Sleep: 7.5–9 hours, same bedtime daily. Under 7 hours for several nights → drop that day's finisher.
• Steps: 8,000–12,000 a day outside the gym.
• Training time: 4–6 pm is ideal; finish at least 2–3 hours before bed.

Warning signs

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Back off for 2–3 days (zone 2 only) if: resting heart rate is 5+ beats above normal for 3 mornings, strength drops two sessions in a row, joints ache, sleep goes bad, or you dread training.

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Stop and see a doctor for: chest pain, dizziness, fainting, or sharp joint pain.

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Weekly check-in (Sunday)

• [ ] Morning weight daily, compare weekly averages
• [ ] Waist at the navel
• [ ] Shoulders at the widest point (for the 1.6 ratio)
• [ ] Front, side and back photos every 2 weeks, same light
• [ ] Main lifts logged: pull-ups, incline bench, squat, shoulder press, deadlift

Greek body ratio

Shoulders ÷ waist. Measure every 4 weeks and work toward 1.6.