Numbers that move
Weekly weight trend, waist and hip measurements, and your working loads on the main lifts. We track the trend line, never a single morning's number.
RESULTS
Progress you can actually see
I'd rather show you how progress gets measured than fill this page with quotes. Here's exactly what we track, and what a realistic outcome looks like for each goal.
Consistency, not perfection
Sessions completed and days on target, tracked as a percentage. Eighty percent held for six months beats a perfect fortnight every time.
How your body feels
Sleep, energy, hunger and pain get rated every check in. If the scale drops while all four get worse, the plan is wrong and we change it.
What's realistic, by goal
These are the targets I coach to. Your starting point, history and week will move them — we set yours together on the call.
A sustainable deficit aiming at roughly 0.5–1% of bodyweight a week, with protein and strength work protecting the muscle you already carry.
Typical block: 12–16 weeks
Progressive overload on a small set of main lifts, tracked session by session, with planned deloads so the numbers keep climbing instead of stalling.
Typical block: 12–20 weeks
Load reintroduced gradually within whatever your physio or doctor has cleared, with pain rated every session and progressions that back off when they need to.
Typical block: 16–24 weeks
Two to three simple sessions a week, technique first, plus one nutrition habit at a time until showing up stops feeling like a decision.
Typical block: 12 weeks
Ready when you are
Bring your numbers, your history and your schedule. In twenty minutes we'll map what's realistic for you.
Book my free 20 minute call