Free Guide

The 30-Day Body Composition Guide

Protein protocols, training structure, sleep optimization, and the supplement stack that actually has evidence behind it. No fluff. No upsells. Just the fundamentals that work.

By Marrow

The premise

Body composition is about what you're made of, not what you weigh.

The scale is a terrible metric for health. Two people at the same weight can look completely different depending on their ratio of lean mass to fat. Body recomposition — losing fat while preserving or building muscle — is the actual goal.

This guide gives you the exact protocols for the four things that matter most: protein intake, resistance training, sleep, and targeted supplementation. These are the fundamentals. Everything else is noise.

The 30-day plan

Three phases. Clear actions.

Week 1-2

Foundation

Establish baselines and build habits that stick.

  • Track current protein intake for 3 days — most people are eating half what they need
  • Set protein target: 1g per pound of goal body weight, spread across 4 meals
  • Begin resistance training 3x/week (push/pull/legs or upper/lower split)
  • Establish consistent sleep schedule — same wake time every day, including weekends
  • Take baseline measurements: weight, waist circumference, progress photos
Week 3-4

Acceleration

Increase training volume and dial in nutrition timing.

  • Add a 4th training day if recovery allows (4-day upper/lower recommended)
  • Front-load protein: 40-50g within 1 hour of waking
  • Pre-workout meal: 30-40g protein + moderate carbs 60-90 min before training
  • Post-workout: 30-40g protein + carbs within 2 hours of training
  • Begin tracking sleep quality — aim for 7+ hours of actual sleep (not just time in bed)
Week 3-4

Optimization

Refine based on what's working. Adjust calories if needed.

  • Reassess measurements — compare to baseline photos and waist circumference
  • If losing too fast (>2 lbs/week): add 200 calories from carbs or fats
  • If not progressing: reduce calories by 200 or add 20 min low-intensity cardio 2x/week
  • Progressive overload: increase weight or reps on compound lifts each week
  • Introduce creatine monohydrate: 5g daily (no loading phase needed)

The protocols

Reference sheets.

Protein protocol

Daily target
1g per pound of goal body weight
Distribution
4 meals, 30-50g each
Priority sources
Chicken, fish, eggs, Greek yogurt, whey
Minimum per meal
30g (the leucine threshold for muscle protein synthesis)

Training structure

Frequency
3-4x/week resistance training
Split
Upper/Lower or Push/Pull/Legs
Rep ranges
6-12 reps for compounds, 10-15 for isolation
Progression
Add weight or reps every session (linear progression)
Cardio
2-3x/week Zone 2 (conversational pace), 20-30 min

Sleep optimization

Duration
7-9 hours actual sleep
Consistency
Same wake time every day (+/- 30 min)
Environment
Cool (65-68F), dark, no screens 30 min before bed
Caffeine cutoff
No caffeine after 2 PM (8-hour half-life)
Why it matters
Poor sleep increases cortisol, reduces testosterone, impairs recovery

Evidence-based supplements

Creatine monohydrate
5g daily — most studied supplement in history. Supports strength, lean mass, and cognitive function
Vitamin D3
2,000-5,000 IU daily if not getting regular sun. Supports testosterone and immune function
Magnesium glycinate
200-400mg before bed. Supports sleep quality and muscle recovery
Omega-3 (EPA/DHA)
2-3g daily. Supports inflammation management and cardiovascular health
Skip
Fat burners, BCAAs (redundant if protein is adequate), testosterone boosters

Want physician-guided support?

This guide covers the fundamentals. If you want prescription-grade protocols — GLP-1 for weight management, TRT for hormone optimization, or longevity peptides — Marrow connects you with licensed physicians who build personalized plans.

Begin assessment

This guide is for educational purposes only and does not constitute medical advice. Consult a healthcare provider before starting any new diet, exercise, or supplement program. Individual results vary.