The method I used to rebuild my own body: Ask. Observe. Adjust.
Part 1 — A set of questions that teach you the principles behind building a body, and turn ChatGPT into a coach that builds a plan around your body and your habits.
Part 2 — A simple system to track and read your own numbers, and a loop you repeat and adjust until you find what actually works on you.
Every program tells you what to do. None of them tell you what to do next. You follow it, results slow down, and there's no one to ask: is this working, or should I change something? With no answer, you guess. Guessing feels like failing — so you quit, and start the next program from zero.
The missing piece was never a better plan. It was a way to learn to read your own progress and know what to change. This handbook gives you both — a plan for your body, and the rule for how to track, reflect and adjust.
For: people who want to actually learn how building a body works — the why behind the plan, not just the plan — so the knowledge stays with them for life. People who want one system in one place instead of five apps, and who are in this for the long run: a real change they'll keep, built into their habits.
Not for: anyone looking for a shortcut, or an app that just tells them what to do.
Because it will answer anything — but a beginner doesn't know what to ask. Ask twice, get two different plans. The handbook is the order. The prompts are free to copy; knowing the order took ten years.
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If you can do me a big favour: after you've tried it, tell me where it broke.
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