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30-40 minute walk at conversational pace. Nasal breathing if possible.
Thirty days in. Re-weigh, re-measure, and compare to Day 1. Adjust your protein target if your weight changed. Keep alcohol out. Keep hydration up. You're doing it. Don't get sloppy with nutrition now just because the mirror is starting to look different.
The second 30 days will change you more than the first 30. Phase 1 built habits. Phase 2 builds capacity. Phase 3 locks in strength. The second half is where the biggest visual changes usually show up. Stay locked in.
Halfway point. If your HRT includes oral Prometrium at bedtime, it may have improved your sleep by now. Training adaptation comes from the exercise, nutrition and recovery plan.
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