When I read it for the first time many years ago it left a deep impression. And as others mentioned in this thread, reading it again recently I found new things that I didn't understand the first time. A bit sad, disillusioning but just kind of resonating with deeper truth.
Only thing that I'd love implemented is the ability to add links on sequence diagrams (probably also on other types, but it's the one I currently try to transition from diagram.io).
What I found very helpful is to add a sequence diagram and add inline links to logs for the given endpoints.
As I recall it was around 18-19%. And I did some years of strength training before that. The quality ranged from couple of weeks of good ones to months of almost nothing. So to answer I'd say somewhere in between.
I used a pair of calipers (3 point measure) and it was around 12-13 % body fat.
But I can't be sure I don't have access to any machines (dexa as I recall).
But it was totally doable, and seemed maintainable...
I did a version of this to achieve the holy 6pack grail. My wife held me accountable - I just had to stick to daily limit of calories (adjusted over time) and that's it. Around 7 months work.
Then when I "finished" I couldn't stabilize the habit and am still stumbling at around 19 % body fat... I guess it's time to dust off this method.
What I tried some time ago, was putting people as projects in my trello board (I had it set up as a GTD board with a separate column for Projects).
And each time I did a review I wrote a comment like: "Didn't do anything recently" or "Seen last weekend, X and Y was lot of fun".
And when I felt it was time to reach out I did - if not it waited for the next review.