Metrics
Tracking
What to measure, when, and what it means
Apple Watch Accuracy
95%
Heart Rate
Highly reliable
±50%
Lifting Cals
Use as rough guide
±20%
Cycling Cals
Better w/ HR strap
Tracking Frequency
Body weight (first thing, after bathroom)
Same time daily for accuracy
Log meals in tracker app
Use Cronometer or MyFitnessPal
Mark workout completed
Check off training log
Rate energy level 1–10
Quick subjective note
Note sleep quality
Hours + quality score
What Your Numbers Mean
Weight down 0.5–1.5 lbs/week
GREENIdeal fat loss rate
→ Stay the course
Weight down > 2 lbs/week
YELLOWToo aggressive, muscle loss risk
→ Add 150–200 kcal on training days
Weight flat for 2 weeks
YELLOWAdaptation or water retention
→ Reduce non-training day carbs by 25g
Weight flat for 3+ weeks
REDCalorie adaptation
→ Take 1-week diet break at maintenance
Strength dropping 10%+
REDExcessive deficit or under-recovery
→ Increase calories + review sleep
Energy very low, brain fog
YELLOWPossibly under-fueling
→ Add one refeed day (2,800 kcal, high carb)
Weight gaining slowly
GREENIn Phase 2 bulk — expected
→ Monitor rate, keep under 0.5 lbs/week
Progress Timeline
Now
Starting Point
Beginning the program
155 lbs
Week 4
Early Progress
First visible changes, habits forming
151 lbs
Week 8
Midway Check
Phase 1A midpoint review
147 lbs
Week 11–13
Phase 1A Complete
First major goal reached
144 lbs
Week 16
Phase 1B Progress
Deep cut — nearly there
141 lbs
Week 17–20
Phase 1B Complete
Target body composition reached
139 lbs
Week 36+
Phase 2 Peak
Lean bulk complete — best shape yet
148–152 lbs