| If you see | Do this |
|---|---|
| Lifts going up, waist going down | It's working. Change nothing. |
| Lifts going up, waist flat for 4 weeks | Eat slightly less: one fewer roti or half the rice at dinner (~150–200 kcal). Keep protein the same. |
| Weight dropping faster than 0.5 kg/week, lifts stalling | You're eating too little for recomp. Add a snack: 50 g roasted chana + a banana. |
| A lift stuck 3 sessions | Check sleep (7+ h?) and protein (110+ g?) first. Then the 10% reset (Workout page → Adding weight). Stuck again after the reset → swap to the listed alternative. |
| Recovering well, all lifts rising, week 6+ | Add 1 set to lateral raises and 1 to a back exercise. At most +2 sets per muscle per 2 weeks. |
| Joint pain (sharp or lasting, not muscle soreness) | Swap the exercise for its alternative, keep training the rest. Pain past a week → see a physio. |
| Missed a day | Don't double up. Do the next session in order and carry on. |
| Tuesday fast leaves you wiped out for Wednesday | Skip the Tuesday light day for good. Everything that matters is in Mon/Thu/Sat. |
Realistic first 8–12 weeks: about 1–2 kg of muscle and 30–50% stronger lifts. Judge yourself by your own trend.