Build muscle, get stronger.

What good looks like.

Keep the muscle I have while I cut, then add when I am leaner. Three strength days a week is the floor. Lean mass on Withings has already moved in the right direction.

How the Base Protocol addresses it.

I work this through the MITNerd Base Protocol on Protocol: lift, walk, protein+food, sleep, stress off-ramp.

• Lift

  Three strength-training days are part of the six-hour weekly target. I hit it unless I am traveling. This is how I hold muscle while I cut, and how I will build when I am leaner.

• Protein + food

  The biggest win over the last six months. I keep protein and the rest of the macros in ratio, and I stay at a small caloric deficit. Less junk. That is the nutrition pillar.

• Sleep

  Still the hardest. I still work or learn until about 2am, and I need to wake by 6:30am on school-week mornings. Duration is up from 2025 to 2026, and I am keeping at it.

Related goals.

• Look better — body compositionFocus
• Lose fatFocus
• Faster recoveryWorking
• Mobility, flexibility, postureWorking

A couple of questions.

Where are the numbers?

Charts, wearables, and the six-month results live on Protocol. This page is the outcome I am holding — not a second copy of the data.

Why is this higher or lower on my list?

Clinical order is foundations first. Personal order is where I am actually pushing given a busy CTO and family schedule. Lower on my list often means it is already going well. The hub has both columns.