Protein & strength baseline

Before you start any programme or diet change, capture where you are. Trends only make sense from a baseline.

Related micro-course

When to use this

Before starting structured strength training — to establish where you're starting from.
When you've been told protein is ‘important’ without anyone telling you what your number should be.
Annually, especially after 40, when sarcopenia risk starts to bite.

How to complete it

Compute your baseline from bodyweight and activity, not from generic advice.
Track three days of normal eating before adjusting. Most adults underestimate protein needs and overestimate current intake.
Pick one specific change for the next two weeks (a high-protein breakfast, a snack swap) before changing more.

Common mistakes

Confusing high-protein products' marketing with sufficient protein intake.
Setting baselines from peer-reviewed papers and then ignoring your own training response.
Skipping strength testing because ‘you're not strong yet.’ The baseline is the point.

Protein & strength baseline

Vinthony Academy · vinthony.com

Protein — 3-day average (grams / day)

Educational target for many adults: ~1.6 g per kg of bodyweight, more if cutting calories or training hard. Talk to a qualified professional for your case.

Day	Breakfast	Lunch	Dinner	Snacks	Total
1
2
3

Baseline lifts — three movements, one set each

Choose movements you can do safely and that have low injury risk for you. Examples: goblet squat, push-up, dumbbell row. Use a weight and rep range you can repeat in 12 weeks.

Movement	Weight	Reps	Notes

Bodyweight on baseline day.

12-week re-test date.