Scorecard
Starting Point Scorecard. Find the primary leak before deciding what to fix.
Work through these five areas. Each one has three review questions and a red flag that indicates it is the primary leak. The area with the most red flags is usually the right place to start fixing.
This scorecard is for personal baseline identification only. It is not medical guidance, a programme, or a guarantee of outcomes. Use it to identify the starting point, then use the application to review whether a more structured approach is right for your situation.
Review Area
Training
Questions to ask honestly
- How many days per week do you actually train, averaged across the last four weeks?
- Does your training split survive a week when work is heavy, or does it collapse under normal pressure?
- Do you have a default session plan that requires no decision-making, or do you improvise each time?
Red flag
Fewer than two sessions per week, or training that only happens during quiet periods.
Review Area
Food Structure
Questions to ask honestly
- Do you have a repeatable default for breakfast, lunch, and dinner on a normal workday?
- Can you estimate your daily protein intake without looking it up?
- Does your food pattern collapse under work pressure, or does it hold a basic structure even on difficult days?
Red flag
Meals that are entirely reactive to hunger or convenience, with no reliable protein anchor.
Review Area
Walking and Cardio
Questions to ask honestly
- What is your average daily step count in a normal work week?
- Is walking built into your routine, or does it only happen when you remember or feel motivated?
- Do you have a baseline cardio pattern, or is cardio something you add when training feels insufficient?
Red flag
Fewer than 5,000 steps per day on average, or cardio that is entirely absent outside gym sessions.
Review Area
Recovery
Questions to ask honestly
- How many hours of sleep do you average per night in a typical work week?
- Do you have a consistent wind-down routine, or do you use screens until sleep?
- Does your recovery feel adequate to support training, or do you often train on a deficit?
Red flag
Fewer than six hours of sleep consistently, or no recovery structure at all between sessions.
Review Area
Routine and Standards
Questions to ask honestly
- Do you have a morning routine that sets the day up, or does each day start reactively?
- Are your weekly standards — grooming, presentation, schedule discipline — consistent, or do they drift when work is heavy?
- Can you name the one thing that keeps breaking your week, or does everything feel vaguely messy?
Red flag
No morning anchor, standards that collapse under work pressure, or an inability to name the primary leak.
Next Step
Once you know the leak, the direction is clearer.
If two or more areas flagged red, that is normal. The goal is not to fix everything at once. The goal is to identify which area is causing the most structural collapse and start there. If you want help doing that with structured guidance rather than more self-directed trial and error, the application is the right next move.