Run one plan consistently; don’t stack both.
Browse any day through 6 January. The plan changes automatically with the training phase.
Measure under similar conditions. Use the 14-day trend rather than reacting to a single reading.
Fat loss comes from the full day, not just the workout.
Protein 130–150 g · steps 8–10k · start around 1,800–1,900 kcal/day. Adjust only from the 14-day weight trend and recovery.
FORGE v0.99 · January 6 Relaunch. Built directly on the v0.96 specific-exercise-clips release, with the new dual-programme January 6 dashboard.
Use the video for movement recognition and setup. Follow the sets, reps, rest and coaching cues shown in FORGE.