Why We Do Check-ins
Why a Plan Cannot Be 100% Accurately Updated Without 100% Compliance
In physique transformation, precision and consistency are key. Whether the goal is fat loss, muscle gain, or recomposition, adjustments to a training or nutrition plan rely on clear feedback from the body. This document explains why plans cannot be accurately updated when the original plan was not followed fully, and the scientific principles - particularly homeostasis - behind why and when we make changes.
Importance of Compliance
Plans are built based on the client’s goals, metabolic rate, activity level, and physiological feedback. If the plan is not followed as prescribed (e.g., skipping meals, not hitting macros, altering cardio duration, or inconsistent training), the data generated during that period becomes unreliable. This makes it difficult to determine whether the lack of progress - or sudden changes - are due to the plan itself or due to deviations from the plan.
How Changes Are Made
Adjustments are data driven. Coaches monitor weight, measurements, photos, strength levels, energy, mood, digestion, and more to assess how the body is responding. These responses are evaluated over consistent timeframes - typically 7-14 days of strict adherence - before making a decision. If a client only followed 70% of the plan, the feedback loop is broken. For example, if weight stalled, we can’t tell if it’s due to: water retention from a cheat meal, missed cardio or a true metabolic plateau.
Role of Homeostasis
Homeostasis is the body’s natural tendency to maintain internal stability despite external changes. When a new nutrition or training stimulus is introduced, the body initially resists change in order to preserve energy and maintain balance. This is why consistent input is needed - so the body can establish a new baseline. When we assess how the body adapts to a stimulus (e.g., lower calories, increased steps), we look for signals of adaptation, such as: slowed weight loss, reduced hunger, lowered resting pulse or temperature.
If these adaptations are detected during full adherence, we adjust the plan to create a new stimulus.
Exceptions: Taste-Based Swaps
There is flexibility in food choices as long as the caloric and macronutrient profile of the swap is equivalent. For example, swapping chicken breast for white fish or rice for potato is fine - provided the quantities are matched to maintain the same energy and macro intake. This is a taste-based swap, not a structural change.
Conclusion
In order to make strategic, evidence-based changes to a body composition plan, the original plan must be followed with full compliance. Without consistency, changes may be counterproductive, based on incomplete data. Homeostasis governs the body’s resistance to change, and consistent adherence is required to push past this and achieve physical transformation. When in doubt, stick to the plan - only change when you have reliable data to guide you.