Use Your First Two Weeks Well

For the first two weeks, focus on the basics: use the calorie target as a guide, build meals around protein, move in a way you can repeat, and log a few check-ins.

You do not need perfect tracking to learn from a plan. A few honest entries across ordinary days are more useful than a short burst of perfection.

Wait for at least three weight check-ins across about two weeks before considering a calorie adjustment. The local trend calibration uses that pattern as a prompt, not an automatic command.

If sleep, hunger, recovery, or mood are struggling, pause before making a target more aggressive. A plan only works when it fits the rest of your life.