Health & Fitness
My personal approach to health, fitness, and overall wellbeing. Discover the methods and mindsets that transformed my life.
+50lbs
Weight Loss
14%
Body Fat
1yr+
Journey
My Health Philosophy
I'm sharing my health journey to document my progress, hold myself accountable, and potentially inspire others on similar paths. My approach to health has evolved over time and I'm always learning, experimenting, and adapting.
My Health Journey
The Wake-Up Call
Shortly after my daughter was born, I went in for a physical exam. I was shocked to find out that I was in the worst shape of my life. I was almost 330lbs pounds with several poor health markers, high blood pressure, etc. Knowing that I was at risk for diabetes, heart disease, and other chronic conditions, I knew I needed to make a change if I wanted to be around to see my daughter grow up. So, I did.
The First Steps
It all started with my diet. Initially, I started tracking my calories and macros to get a baseline, then started experimenting with different deficit levels to see what worked best for me. I also started doing cardio regularly and was surprised to see how much better I felt after just a couple of weeks. Sure, I was starting to lose weight, but my energy levels went through the roof.
Leveling Up
It wasn't long before I decided to double down and start lifting weights. As a former collegiate athlete, I was no stranger to lifting, but I was a bit out of shape and hadn't lifted in years. Once I got back into it, I was quickly reminded of how much I enjoyed moving heavy weights and pushing myself to the limit.
Today & Beyond
I'm more than a year into this journey and I'm constantly learning and adapting to find what works best for me. While I was initially focused on losing weight/getting in shape, today I view my health and fitness as a way to reinforce one of my core values: discipline. When I'm disciplined, I'm a better husband, father, and all around better person.
My Focus Areas
Exercise
These days I focus primarily on strength training but get in a couple of hours of cardio each week. But no wrong way to do it so long as you're moving.
Nutrition
For me, it's all about protein. I try to keep limited carbs in around my workouts and low during the rest of the day. Currently shooting for 1.4g of protein per pound of body weight.
Sleep
Sleep is one area I struggled with the most. I used to stay up late and operate on 4-5 hours of sleep but that's not sustainable. A full 8 hours is key for me to recover and perform my best.
Supplements
There's no magic pill, but supplements can help fill in the gaps. A good multivitamin, fish oil, creatine and vitamin D are a few of the supplements I take.
If nothing else, use this as a reminder to take care of yourself. At minimum, get a baseline physical to make sure you're on the right track and follow up with regular blood work to monitor your progress. Nothing is more important than your health.
Disclaimer: I'm not a healthcare professional. This is my personal journey and what works for me may not work for everyone. Always consult with healthcare providers before making significant changes to your health regimen.
Body Weight History
Nothing to help hold me accountable like putting it out there for the world to see... Not that anyone is reading this.
Starting Weight
326 lbs
Current Weight
278 lbs
Change
-48 lbs (-14.7%)
This chart shows my body weight measurements over time. I upload my weights from the 1st and 15th of each month.
Weekly Fitness Protocol
My weekly training schedule is designed to balance strength, cardio, and nutrition for optimal results and sustainable progress.
Monday Fitness Plan
Weights
Chest & Triceps
Cardio
45min Incline Treadmill
Nutrition
374g
Protein
240g
Carbs
96g
Fats
Weekly Overview
Weekly Totals
Protein
2440g
Carbs
1590g
Fats
610g
Daily Averages
Protein
349g
Carbs
227g
Fats
87g
This schedule represents my current approach, but I adjust based on how my body feels and my progress. Nutrition values are targets and may vary slightly day-to-day based on specific meals and hunger levels.
Coming Soon
I'm working on expanding this section with additional resources and insights from my health and fitness journey.
Workout Library
Detailed workout routines with instructions, form guidance, and progression plans for different fitness levels.
Meal Plans
Sample meal plans and recipes that align with fitness goals, including calorie and macro breakdowns for each option.
Progress Tracking
My fitness journey and milestones, with visual representations of progress and key metrics over time.
Health Assessments
Tools and resources for monitoring overall health markers, including blood work interpretations and health metrics.
Supplement Guide
Evidence-based information on supplements I've tried, with recommendations, dosages, and personal results.
Fitness Resources
Curated collection of books, podcasts, apps, and other resources that have been instrumental in my fitness journey.
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