Strategy Workspace

Local-first body composition tracking, linear forecasting, and plateau diagnostics.

Monthly Strategy Reassessment Recommended

It has been over 30 days since your latest strategy assessment. Re-run the Strategy Finder to confirm your recommended target direction matches your current body fat and training status.

Open Strategy Finder

Strategy Reassessment

Compare Old vs New

Current Active Plan

Goal Progress Meter

Percentage of total target weight changes achieved so far.

Start: -Goal: -

Saved Strategy Assessment Logs

New Weekly Entry

Log weight and details under similar fasting conditions weekly.

Check-in Date

Weight (kg)

Body Fat % (optional)

Diet Adherence (%)

Percentage of target meal goals met this past week.

Target Weight (kg)

Data Administration

Download, upload, or completely wipe your local data logs from this browser's memory storage.

Import Logs (JSON)

Historical Check-In Database

Visual Forecasting Engine

Dual-Line Trend & Projection

Actual Weight Forecast Projection Body Fat %

Body Fat Tracking

Body Fat % Over Time

Body Fat %

Satiety & Macro Nutrition Advice

Strategic nutritional practices focus on boosting satiety metrics and preventing protein degradation without requiring extreme crash diets or caloric limits.

Protein Adequacy: Aim for 1.6 to 2.2 grams per kilogram of body weight daily. Protein preserves muscle tissue during metabolic deficits and has the highest thermic effect of food (TEF).
Energy Density Focus: Prioritize high-volume, low-calorie foods (leafy greens, cruciferous vegetables, berries) which fill stomach volume and stimulate stretch receptors to trigger fullness.
Hydration Targets: Drink 2.5 - 3.5 liters of fluids daily. Thirst signals are frequently confused with hunger; drinking water before meals natively suppresses caloric intake.
Fat Regulation: Essential fatty acids support hormone production, but fats are energy dense (9 kcal/g). Limit dietary fat to 20-30% of daily calories, prioritizing whole food sources like avocados or wild fish.

Training & Recovery Guidelines

Physical composition is strongly governed by skeletal stress loading and metabolic recovery. Frame your training habits accordingly.

Resistance Training: Prioritize progressive overload (increasing load or reps over time) in the gym 3-5 times weekly. This sends a biological signal to preserve muscle mass.
Active Step Counts: Target a consistent daily step count (e.g. 8,000 - 10,000 steps). Unlike cardio training, high-step counts prevent sudden drops in NEAT (Non-Exercise Activity Thermogenesis).
Sleep Hygiene: Achieve 7-8.5 hours of sleep nightly. Sleep deprivation elevates cortisol levels, which promotes water retention and shifts tissue loss towards lean muscle rather than fat.
Rest Interval Pacing: Allow 48 hours of recovery for loaded muscle groups before restressing them. Muscle recovery is when synthesis actually happens.