Protein & strength baseline

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.

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.

Bodyweight on baseline day.

12-week re-test date.