Who it works for
Beginners in their first 12 months of consistent training.
Anyone returning after 6+ months off — "muscle memory" is real.
Higher-body-fat lifters (>20% men, >28% women) — the body has fat to spare as fuel.
The setup
Eat at maintenance TDEE (no aggressive deficit).
Protein: 1.8–2.2 g/kg goal weight daily.
Progressive resistance training 3–4x/week — track lifts and add reps or weight weekly.
Expect slow scale progress but visible composition change. Use waist + a monthly body-fat measurement, not just the scale.
