# Mission: Evidence-Based Weight Training — Muscle + Metabolic Health

## Why
At 40 (105 kg, 185 cm, BMI ~30.7) I want to build and keep muscle and improve my
metabolic health — pre-empting the muscle and metabolic decline that accelerates
after 40. I want the actual science, not gym-floor folklore, turned into a plan I
can run 3×/week and understand well enough to self-correct.

## Success looks like
- Walk into the gym and run a structured full-body session with good form and confidence
- Drive every lift with a clear progression rule, tracked session to session
- Hit ~180–200 g protein/day and 7–9 h sleep consistently
- Over ~12 months: visible recomposition (less fat, more muscle), stronger on every
  main lift, and improved metabolic markers (waist circumference, blood pressure, glucose)
- Understand *why* each part of the plan works, so I can adapt it myself

## Constraints
- 3 days/week, ~45 min/session
- Basic free weights + a few machines (exact machines to be confirmed at the gym)
- **Previously fractured scaphoid** → wrist cannot bear load in extension; neutral-wrist /
  fist-supported variations only. This shapes exercise selection throughout.
- Wants concise, evidence-cited information — no bro-science

## Out of scope (for now)
- Bodybuilding splits and advanced periodisation
- Cardio/endurance as a primary focus (some conditioning is fine)
- Supplements beyond creatine, caffeine, and vitamin D (only if deficient)