05/25/2026
After years of refining the process, I finally hit what I would consider my ideal body composition — not just a number on the scale, but the balance of lean muscle, body fat %, hydration, and metabolic efficiency that actually reflects health and performance.
What changed?
I stopped guessing.
Instead of chasing random calorie targets or generic macros, I built my plan around measurable physiology:
• Using target body weight to calculate daily protein requirements
• Using TEE (Total Energy Expenditure) to create a sustainable calorie strategy
• Tracking body fat %, lean mass, visceral fat, hydration, and muscle distribution instead of only weight
• Adjusting nutrition and training based on objective data over time
The biggest lesson:
Body recomposition is less about crash dieting and more about precision, consistency, and understanding your metabolism.
When you have the right numbers, you can stop fighting your body and start working with it.
This is the same framework I now use with many of my patients looking to improve:
✔ Energy
✔ Strength
✔ Metabolic health
✔ Longevity
✔ Sustainable fat loss
✔ Muscle preservation
Your scale weight only tells part of the story. Body composition tells the rest.
