Daily baseline
- 2 protein anchors: breakfast/lunch or lunch/dinner.
- 2 walking blocks of 7–10 minutes.
- 1 honest tracker entry.
- 1 sleep wind-down cue.
Free guide
7-Day Desk Worker Recomp Reset
A simple starter week for body recomposition around a desk job. General fitness education only — not medical advice.
2×protein anchors
14walk blocks
2micro strength sessions
1weekly review
Strength micro-sessions
Pick two days. Do 2–3 rounds: squat or sit-to-stand, push-up variation, hinge or bridge, row/band pull, plank. Keep 2 reps in reserve.
Food template
Plate: palm-sized protein + high-fibre carb or fruit + vegetables + thumb-sized fat. If appetite is low, start with protein first.
Sunday review
Ask: What did I actually do? What was too hard? Which one lever changes next week: steps, protein, training, or sleep?
7-day checklist
| Day | Focus | Minimum action |
|---|---|---|
| 1 | Baseline | Record weight trend note, steps, protein anchors. |
| 2 | Walks | Two 7-minute walks between calls. |
| 3 | Strength A | 15–25 minute full-body micro-session. |
| 4 | Meals | Build two default protein meals. |
| 5 | Steps | Add one walking trigger after lunch or commute. |
| 6 | Strength B | Repeat micro-session; add 1 rep where clean. |
| 7 | Review | Pick one adjustment for next week. |