Mini-Series: This is Part 3 — First 30 Days. Start with Part 1 — Rock Bottom Pattern or Part 2 — The Morning I Finally Listened to My Wife.

Discipline Has Receipts: My First 30 Days

!Month-1 weight trend (Mar 1 → Mar 30)
Caption: The line bends when rules > motivation.

Change didn't feel heroic. It felt…predictable. Thirty days of boring rules stacked into something you could finally measure.

What this chapter covers (quick scan)

* The Month-1 system I actually executed
* Receipts: weight trend, calories, training adherence
* BCA checkpoint (Mar 29) and what it means
* How these numbers set up HYROX prep the next month

The plan I followed (Month-1)

* Calories: ~1,600–1,700/day
* Protein: ≥120 g/day (anchor every meal)
* Training: 5×/week (strength + conditioning + sport)
* Steps: 8–10k on non-training days
* No-zero day: 20-minute minimum when life explodes

No hacks. Just rules I couldn't wiggle out of.

30-Day Timeline (Mar 1 → Mar 30, 2025)

Week-by-Week Summary

| Week | Avg kcal | Protein (g) | Sessions (done/plan) | Steps (avg) | Scale (start → end) |
| ---- | -------: | ----------: | :------------------: | ----------: | ------------------- |
| W1 | 1,670 | 124 | 4/5 + 1×20-min | 8.1k | 90.0 → 89.2 |
| W2 | 1,650 | 126 | 4/5 + 2×20-min | 8.6k | 89.2 → 88.6 |
| W3 | 1,690 | 121 | 5/5 | 8.0k | 88.6 → 88.0 |
| W4 | 1,675 | 123 | 5/5 | 8.4k | 88.0 → 87.4 |

Month result: 90.0 → 87.4 kg (−2.6 kg)
Not fast. Just consistent.

Early Receipts (BCA — March 29, 2025)

!BCA checkpoint (Mar 29) — highlights
Caption: Early visceral fat signal: VFA 95 → 90.

(This is the first formal checkpoint—helps separate fat loss from water/glycogen noise.)

* Weight: 87.4 kg (from 90.0 on Mar 1)
* Skeletal Muscle Mass: 37.4 kg (−1.0 kg vs Day 0; expected early cut + water shift)
* Body Fat %: 24.9% (−0.3%)
* Visceral Fat Area: 90 (↓ from 95)
* Waist–Hip Ratio: 0.90 (↓ from 0.91)
* BMR: 1,789 kcal
* BCA Score: 76/100 (↑ from 71/100)

How I read this:

* The scale drop is real (−2.6 kg) and not just dehydration.
* VFA down is the big win—early signal that abdominal fat is budging.
* The small SMM dip is normal in Month-1 deficits. Creatine + protein anchors + progressive strength work are how I protect it in Months 2–3.

Note for future me: My later DEXA (Sept 18) measured VAT 92.2 cm². Month-1 BCA's VFA 95→90 foreshadowed that android fat is the long game. We'll aim VAT <70 cm² across the next phases—details in the Roadmap post.

Training: what actually moved the needle

!Training template — Month-1
Caption: 3 strength anchors + Z2 base + 1 threshold touch + HYROX skills.

* Strength anchors (push/pull/lower) kept muscle signals frequent.
* Z2 runs curbed appetite and improved recovery without wrecking legs.
* One weekly threshold touch (light, repeatable) set the stage for pace work later.
* Carries, sled skills, thrusters—"diamond" HYROX moves with high carryover.

The two saves that prevented backslides

1. No-zero days (20-minute rule): killed "I ruined it" thinking.
2. Protein closer (200 kcal, 25–30 g): ended late-night raids without blowing calories.

Data Card — Month-1 Receipts (copy/paste)

* Weight: 90.0 → 87.4 kg (−2.6 kg)
* Calories: ~1,600–1,700/day (target met 24/30 days)
* Protein: ≥120 g (met 23/30 days)
* Training: 18/20 planned sessions + 3× "no-zero" saves
* Steps: 8–10k on non-training days (≥8k on 18/30 days)
* BCA: VFA 95 → 90, BF% −0.3, Score 71 → 76

JSON Log (Month-1 snapshot)

(For the nerds and for future automation—drop into your tracker.)

json
{
  "period": "2025-03-01 to 2025-03-30",
  "weight_start": 90.0,
  "weight_end": 87.4,
  "calories_avg": 1672,
  "protein_avg_g": 124,
  "sessions_done": 18,
  "sessions_planned": 20,
  "no_zero_saves": 3,
  "steps_days_ge_8k": 18,
  "bca_checkpoint": {
    "date": "2025-03-29",
    "smm_kg": 37.4,
    "bf_percent": 24.9,
    "vfa": 90,
    "whr": 0.90,
    "bmr": 1789,
    "score": 76
  },
  "notes": [
    "Light threshold added once weekly; Z2 steady built appetite control",
    "Protein closer eliminated late-night snacking",
    "Creatine + progressive strength to protect SMM going forward"
  ]
}

What this unlocks next

* Run economy focus: with weight trending down and Z2 base forming, I can push threshold volume (goal: 6:xx/km).
* Station economy: sled push/pull under fatigue + lunges efficiency for "free speed."
* Body comp: glide from 87.4 → low-80s over the next 8–10 weeks without sacrificing strength.

CTA

Month-1 is where most plans die. If you're starting now, steal my plan for 30 days—boring rules, daily receipts, one fail-safe.

Next 1–3 actions (today)

1. Schedule your Month-1 checkpoints: end-of-month BCA (or tape + photos if no scanner).
2. Lock your weekly template: 3 strength anchors + 1 threshold + Z2 volume + 1 HYROX skills touch.
3. Pre-build your "protein closer" (200 kcal / 25–30 g)—use it before the craving, not after.