Body Composition Protocol Guide

Preview

The Body Composition Framework

Body composition optimization isn't about crash diets or magic compounds. It's a systematic process: establish your baseline, fix your foundation, introduce targeted interventions, and measure relentlessly.

This guide covers the complete framework — from nutrition fundamentals to peptide protocols to the tracking stack that keeps you accountable.

Phase 1: Foundation (Weeks 1–2)

Before touching any compound, lock in the basics. These non-negotiables account for 80% of your results:

Nutrition

• Caloric target: Maintenance minus 300–500 kcal for fat loss; maintenance plus 200–300 for lean gain
• Protein: 1g per pound of lean body mass (minimum). Non-negotiable.
• Meal timing: Front-load protein and carbs around training. Keep a 3-hour eating window before bed minimal.
• Hydration: Half your bodyweight (lbs) in ounces of water. More if you're training hard.

Training

• Resistance training: 4x/week minimum. Compound movements. Progressive overload.
• Cardio: 2–3x/week. Zone 2 (conversational pace) for 30–45 minutes. This is metabolic health, not fat burning.
• Recovery: 7–9 hours of sleep. No negotiation.

Baseline Measurements

• DEXA scan or InBody for body fat %, lean mass, visceral fat
• Progress photos (front, side, back) — same lighting, same time of day
• Waist circumference at navel — the cheapest, most reliable fat loss metric
• Bloodwork — see our Baseline Bloodwork Guide

Phase 2: Peptide Protocol (Weeks 3–12)

Once your foundation is solid, introduce peptides that target specific body composition pathways.

GH Secretagogue Stack (Primary)

The most evidence-backed approach to body composition via peptides is optimizing growth hormone output.

| Compound | Dose | Frequency | Timing | |----------|------|-----------|--------| | CJC-1295 (no DAC) | 100mcg | Daily | Before bed (fasted 2+ hrs) | | Ipamorelin | 100–200mcg | Daily | Before bed (combined with CJC) |

Why this stack: CJC-1295 provides the sustained GHRH signal. Ipamorelin provides the clean GH pulse without cortisol or prolactin spikes. Together, they amplify your natural GH release during deep sleep — the most anabolic window.

Expected IGF-1 increase: 30–80% over baseline at 8 weeks.

Fat Loss Amplifiers (Optional)

| Compound | Dose | Frequency | Notes | |----------|------|-----------|-------| | AOD-9604 | 300mcg | Daily (AM, fasted) | GH fragment targeting fat metabolism | | Tesamorelin | 1–2mg | Daily | FDA-approved for visceral fat reduction | | 5-Amino-1MQ | 50–100mg | Daily (oral) | NNMT inhibitor; emerging fat loss compound |

Muscle Preservation

| Compound | Dose | Frequency | Notes | |----------|------|-----------|-------| | BPC-157 | 250mcg | 2x daily | Tissue repair, gut health, recovery | | TB-500 | 2.5mg | 2x weekly | Systemic recovery and repair |

Phase 3: Track & Iterate (Ongoing)

Weekly Tracking

• Weight: Daily at same time, use 7-day moving average (ignore daily fluctuations)
• Waist: Weekly, same conditions
• Photos: Every 2 weeks
• Training logs: Volume and strength trends

Bloodwork Checkpoints

• Week 8: Retest IGF-1, metabolic panel, hormones
• Week 12: Full panel retest
• Key metrics to watch: IGF-1 (should be elevated), fasting insulin (should stay low), hsCRP (should decrease)

Rate of Change Targets

| Goal | Weekly Target | 12-Week Target | |------|--------------|----------------| | Fat loss | 0.5–1% body weight/week | 6–12% body weight | | Lean gain | 0.25–0.5 lbs/week | 3–6 lbs lean mass | | Recomposition | Scale weight ±2 lbs | Visible change in photos, DEXA shift |

Red Flags — When to Stop or Adjust

• Fasting blood glucose rising above 100 mg/dL
• Persistent joint pain or water retention (reduce GH dose)
• IGF-1 above 350 ng/mL (reduce secretagogue dose)
• Sleep quality declining (review timing, consider reducing evening dose)
• No measurable change after 6 weeks with consistent adherence (reassess protocol)

The Honest Timeline

• Weeks 1–4: Foundation kicks in. Sleep improves. Training adapts. You feel better but don't look different yet.
• Weeks 4–8: Peptides reach steady state. Recovery noticeably faster. First visible changes in photos and waist measurement.
• Weeks 8–12: Compound effect. Bloodwork confirms what the mirror shows. This is where the investment pays off.
• Beyond 12 weeks: Iterate. Adjust doses. Rotate compounds. Your protocol at month 6 should not look like month 1.

This is a marathon, not a sprint. Anyone promising visible results in 7 days is selling you something. The real timeline is 8–12 weeks with consistent adherence to all three pillars: nutrition, training, and protocol.