I'm light but still look fat but analyze: do I just need to build muscle? Map my current body composition: if low muscle mass, higher body fat at low weight. Calculate: would building muscle improve appearance more than losing weight? Show me the recomp option: maintain weight, build muscle, lose fat simultaneously. Give me the muscle-building protocol: lift like this, eat like this. Include: whether I'm "skinny fat," if building muscle is better than losing weight, and how to recomp instead of cut.