the measure is the body itself.

i. why the numbers fail

• — weighing every gram turns dinner into data entry.
• — the calorie labels are estimates; the precision was never real.
• — a rest day and a hard session get the same target, and that's wrong.

you are already carrying a better instrument.

ii. the hand as a ruler

• palm— a serving of protein.
• cup— a measure of carbohydrate.
• fist— a portion of vegetables.
• thumb— a thumb of fat.

targets shift with the day's work — hard, easy, or rest.

iii. the week, as one page

Each day is a row; the week is a page you can read at a glance — where you held the line, and where you didn't.