There is a destination. Maintenance. Most people don't plan for it. This volume does.
This is not a diet plan. It is not a timeline. It is not a promise. It is the framework — ranges, mechanisms, signals — that lets you run your own fat-loss, muscle-gain, or maintenance phase as an n=1 experiment with the population evidence as a starting point.
Inside this one
- The fat-loss deficit range that preserves lean tissue
- The drug-free muscle-gain ceiling — and why surpluses above it just store fat
- Maintenance, the real chapter — what "done" actually looks like
- Diet breaks and refeeds — the evidence, the execution
- Tracking vs. intuitive eating, honestly compared
- When to stop dieting — the signals that mean enough
Who this is for
Anyone who has finished a fat-loss phase and wondered "now what?" Coaches who want a framework that respects the endgame. Adults who want a goal and a working set of stop signals.The standard it is held to
Every factual claim in this volume names its source, and every claim carries a confidence grade — settled, strong, emerging or contested. Where the evidence is thin, the text says so. How it’s made, in full → · What we’ve got wrong →