THE ATHLETIC 165

STRATEGIC BODY RECOMPOSITION DASHBOARD

Current Baseline
28.2% BF / 65.5 lbs Muscle

Strategic Target
18.0% BF / 72.0 lbs Muscle

Creatine Saturation
0 Days

Hair Protocol
0 Days

Baseline Progression Tracker

Date

Body Fat %

Skeletal Muscle (lbs)

Daily To-Do List

Date:

Timing & Dosage Reminders

Mid-Day Anchor: Take Sunfiber & Creatine with lunch or a snack
Creatine: Never take on an empty stomach to avoid GI distress
Sunfiber: Start with 3g (half serving) for first 3-5 days

Supplements & Meds

Take Sunfiber (5g) - fully dissolved
Take Creatine (5g) - fully dissolved
Take Multivitamin
Apply Minoxidil & Take Finasteride

GI & Performance

45 min "Big Rocks" Workout (3x/week)
Practice 20 chews per bite
Vagus Nerve reset (Gargle/Hum) pre-meal
ACV or Bitters before large meals

Bloat Level (1-5) 1

Heartburn Intensity (1-5) 1

Daily Habits & Metrics

10 reps Stomach Vacuums (Morning)

Protein (150g)

0g

Total Fiber (30g)

0g

Water (3L+)

0L

Steps (10,000)

0

Historical Logs

Training Modules