FORGE

TWENTY MINUTES. Tap a movement, log the reps, move on.
Progress by moving up a rung when you can do 20+ clean reps — not by adding sets forever.

WAIST — AT THE NAVEL. Not the narrow part below it.
Standing relaxed · tape level all the way round · exhale normally, don't suck in.
Neck is only needed once in a while — it barely moves, and it feeds the body-fat estimate.

Navy circumference estimate. ±3–4 points versus a DEXA scan — the direction it moves is the real information, not the number itself.

CUT. Trend weight leads. The scale is supposed to move.

Guardrails are enforced. SCIENCE.md §6 — the app won't set a target below roughly 1,500 kcal, and it won't go under your BMR for a sustained phase.

Everything you've logged, in a format you can open anywhere. CSV per table, or one JSON file with all of it.