Day 1 · Baseline: 198 lb / 20.8% BF — protocol begins

Starting point: 198 lb, ~20.8% BF, 6'1". Goal: cut to 10–12% BF while preserving muscle. Body-composition phase, not a scale sprint.

Biggest immediate change: appetite control. Retatrutide at 1 mg removed the nightly willpower battle. The challenge shifted from fighting hunger to making sure I ate enough quality food.

Day 1 rules: weigh in every morning same conditions, track the trend not individual days, judge visually not just numerically. Accept the early drop is partly water and glycogen.