Questions (1–5 scale unless stated otherwise)

1- Nutrition Consistency

How often do you hit your daily protein target (1.6–2g per kg bodyweight)?

2-Activity Level

How many steps do you average per day?

Do you train with weights/resistance at least 3 times per week?

How often do you get 7+ hours of quality, uninterrupted sleep?

Almost never (<5 hours or poor sleep)

Rarely (5–6 hours, often disrupted)

Sometimes (mixed, a few good nights)

Often (7 hours most nights)

Almost every night (7–9 hours, consistent quality)

How well do you control alcohol, desserts, or late-night binges?

They control me (frequent overindulgence)

Struggle often, slip weekly

Manage half the time, hit-or-miss

Usually in control, with rare slips

I control them (enjoy occasionally without guilt or spiral)

When stressed, how often do you default to emotional eating?

Can you stick with a program for 3–6 months without program-hopping?

I switch quickly when results don’t show

I last 1–2 months max

I can stick for 3 months

I can stick 4–6 months if guided

I can commit long-term without hopping

Do you take recovery seriously (mobility, stretching, stress management)?

Do you already see yourself as someone who lives lean year-round?

Not at all (I see myself as “unfit” or “average”)

Rarely (just starting, self-doubt heavy)

Sometimes (on/off confidence)

Often (I act like it, even if not perfect yet)

Absolutely (lean living is my identity)

Do you believe visible abs are possible for you with the right system?

No, I don’t believe it’s possible for me

Doubtful (maybe for others, not me)

Unsure (I want to believe, but not confident)

Mostly confident (I think I can with help)

100% yes (I believe it’s possible for me)