A complete body composition system. A complete system for understanding and changing your body. Built around your real goal, not generic ones.
A bathroom scale gives you one number. That number includes muscle, fat, water, glycogen, organ mass, bone, and the contents of your gut. Two people can weigh the same and look completely different.
Salt, carbs, hydration, humidity. A salty meal can put 3 lb on the scale by tomorrow.
Stored carbs. Each gram pulls 3 grams of water. Cut carbs, lose 5 lb fast, most isn't fat.
Adding 1 lb of muscle and losing 1 lb of fat: same scale weight, different body.
You can train hard and eat clean and still go nowhere. Most people do. Not because they are lazy. Because they are working with bad information.
The scale lies. The mirror lies on bad days and good ones. "Calories in, calories out" is true but incomplete. Hormones, sleep, stress, training type, food quality, timing, recovery, they all move the needle. Some more than others.
Most people track one or two of these. Maybe. Then they wonder why progress is slow.
The fix isn't more discipline. It's better information.
One system, built around your real goal.
Targets calibrated to your lean mass, your goal, your training days.
Every number, calories, protein, training volume, recovery, is tied to one real outcome you pick on day one.
Years of studying the research. Years of testing it on myself and the men I work with. Years of separating what works from the noise the fitness industry sells.
The system I wish I'd had at 30. Built for my patients first. Now everyone. 50 and thriving.
- Kevin
The system works either way. Pick what matches where you are right now.
Body fat % is the most useful number. Pick the path that fits you: you know it, you can calculate it, or you can skip and add it later.
From a scan (DEXA, SECA, InBody, Evolt) or a clinical estimate. Most accurate option.
Not sure? Most people should start with "Maintain (recomp)." It builds muscle and loses fat at the same time, the slow steady way. You can change this any time later.
Not sure? Pick "Balanced." It is the right choice for most people most of the time. You can switch later.
Not sure? Most people do best on 3 days/week. Start there. You can move to 4 days after 4 to 6 weeks once it is a habit.
3-day = full body each session (Mon/Wed/Fri is common). 4-day = upper/lower split (Mon/Tue/Thu/Fri is common). Off days are rest or light cardio.
Built from your inputs. Adjust anytime in settings.
Home shows daily targets. Track logs scans, weigh-ins, and progress. Plan handles macros and meals. Train runs your workouts plus cardio and steps. Learn is the playbook.
SECA reports L. DEXA reports lb. About 1 L visceral equals 0.5 lb.
Which meal?
Honest answers beat fake numbers. Skip what you cannot measure today.
Rate where you are this week. 1 is rough, 5 is dialed. The markers a clinician will ask about.
A body composition scan gives you signal a scale never can: how much of you is muscle, how much is fat, where the fat is, and whether what you are doing is actually working.
You cannot manage what you cannot measure. The scale lies. The mirror is moody. A scan tells you fat lb, lean lb, visceral fat (the dangerous fat around your organs), and segmental data. Repeat it every 90 days and you see what actually shifted.
Search "DEXA body composition scan near me" or "InBody near me." Many men's health clinics, fitness centers, and sports performance facilities have a scanner. Bigger gyms often run promotional scans.
Anything outside the main protocol. Cardio, mobility, recovery, habits. Doesn't drive your calorie or macro targets.
Same movement pattern. Same sets, reps, and rest. Just a different way to do it based on what you have.
Used in clinical RED-S screening (relative energy deficiency). EA = (intake minus exercise burn) divided by lean body mass in kg. Healthy is 45+. Below 30 is a red flag.
Your current lean mass: .
Enter the markers from your most recent panel. Skip what is not on this draw. Not all labs go together: hormones one day, lipids another. Just log what you have.
Rate where you are this week. 1 is rough, 5 is dialed. Same conditions, weekly cadence. These are the markers a clinician will ask about.
Change anything anytime. Your targets recalculate when you save.
Body fat enables the Katch-McArdle formula (more accurate). Update it after every scan.
Wipes everything: scans, weigh-ins, training log, meals, all of it. Cannot be undone.