Achilles
.
Gold Coast Marathon — Sub-3 Campaign
Weight
93.9
kg
↓ 5.1kg since Reta
Body Fat
15.4
%
↓ 0.6%
Muscle
75.7
kg
↓ 3.5kg ⚠️
Weekly KMs
19.1
km
In progress
To Target
3.9
kg
<90kg goal
Weight & Glide Path
On Track
7-Day Avg
94.8kg
Loss Rate
1.4kg/wk
ETA <90kg
~Apr 28
Phase
1 — Speed Run
Body Composition
Muscle ↓
Fat Lost
-1.4kg
Muscle Lost
-3.5kg
Ratio
0.4:1
Target
2:1 fat:muscle
Weekly Volume
Building
This Week vs Plan (43km)
19.1 / 43km
Daily Protein
Below Target
Hit Rate (≥170g days)
2 / 13 (15%)
Sleep — 14 Nights
Avg 7.5h
Deep
REM
Core
This Week
Week 2/14
Peptide Schedule
Weekly
Ipa
TB-500
Reta
Enclo
Yesterday's Macros
1,850 cal
Protein
140g
/ 190g
Calories
1,850
/ 2,400
Meals
5
/ 6
⚠️ Protein hit rate is 15%. #1 priority. Muscle loss ratio won't improve without consistent 190g+ days.
Race Readiness
Weight → <90kg
57%
Volume Build
22%
Long Run
27%
Nutrition
15%
Strength
0%
Actions:
🔴 Sign up to gym
🔴 Hit 190g protein daily
🟡 Build to 40km+/wk by mid-April
🟢 Weight cut ahead of schedule