First 30 Days

Start with a blunt baseline. BMI is not the whole picture, but it is a starting point that takes 30 seconds.

Find roughly how many calories your body burns in a day. This number shapes almost every target that follows.

Week 1-2 assignment: hit a protein target daily. This is the one macro worth being strict with from day one.

Pick a training split that fits your actual schedule. Show up three times in week one before you try four.

Lock a bedtime and wake time that land on full cycles. Sleep makes every other piece of this easier.

Set a realistic timeline to your goal so month one has a horizon, not just a to-do list. Seeing how long steady progress actually takes is what keeps you patient through the slow start.