Health & Fitness
I run experiments on myself and keep what works for me. I change one thing at a time, then watch my labs, lifts, weight, sleep, and energy — over years, not weeks. It's one person's data, not a study. I post it here so I can't fudge it. Latest: 288.1 lb on October 1, 2026.
"No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable." — attributed to Socrates
Weight
288.1lb
Net change
-16.7lb
Body fat
14.2%
Lean mass
236.4lb
Starting
304.8 lbs
Current
288.1 lbs
Change
-16.7 lbs
Avg/Week
-0.37 lbs
Weight Trend
1 plateau detected: Aug 2026–Sep 2026 (4.4 weeks, ~284 lbs)
Body Composition
Composition Trend
| Date | Body Fat |
|---|---|
| Oct 16, 2024 | 20.0% |
| Jan 14, 2025 | 14.9% |
| Oct 09, 2025 | 16.8% |
| Jan 09, 2026 | 14.9% |
| May 18, 2026 | 15.8% |
| Jul 24, 2026 | 14.2% |
FFMI (Fat-Free Mass Index) normalizes lean mass for height. Natural male range: 18–25. Body fat categories per ACE guidelines.
Weekly Schedule
friday
HIIT Circuit
Workout
HIIT Circuit
Kettlebell Swings, Box Jumps, Battle Ropes, Burpees, Med Ball Slams
Cardio
30min Incline Treadmill
Daily Macros
3899
Calories
446g
Protein
140g
Carbs
172g
Fats
Conditioning instead of iron. Same food.
Weekly Totals / Daily Average
26,653
3808/day
Calories
2988g
427g/day
Protein
966g
138g/day
Carbs
1198g
171g/day
Fats
Nutrition
Macros are the target. This is the food that hits them.
These are the meal templates I actually run. I prep them in bulk and eat the same thing for weeks, until I'm sick of it and swap something. Every item is weighed to the gram, because "eat more protein" is useless and "300g of 90/10, three times a day" is a plan. Items marked swappable can change without redoing the math.
The Standard Day
cut~3,900 cal, 446g protein, six feedings. What a training day actually looks like with a chest freezer full of grass-fed beef. The real numbers — computed from the actual products, not a target I rounded to look tidy.
- 180g Oatmeal bake 386 · 11P · 46C · 19F
- 4 large Eggs 288 · 25P · 2C · 19F
- 300g cooked 90/10 ground beef (swappable) 651 · 78P · 0C · 36F
- ½ bag Jasmine rice (swappable) 105 · 2P · 23C · 0F
- 1 cup Beef bone broth 40 · 10P · 0C · 0F
- 25g Zero-sugar BBQ 8 · 0P · 2C · 0F
- 40g Fat-free mozzarella 57 · 13P · 3C · 0F
- 2 scoops Whey isolate 200 · 42P · 4C · 2F
- 2 tbsp PB powder 50 · 7P · 3C · 2F
- 1 scoop Collagen 70 · 18P · 0C · 0F
- 300g cooked 90/10 ground beef (swappable) 651 · 78P · 0C · 36F
- ½ bag Jasmine rice (swappable) 105 · 2P · 23C · 0F
- 1 cup Beef bone broth 40 · 10P · 0C · 0F
- 25g Zero-sugar BBQ 8 · 0P · 2C · 0F
- 40g Fat-free mozzarella 57 · 13P · 3C · 0F
- 400g cooked 90/10 ground beef (swappable) 868 · 105P · 0C · 48F
- 1 bag Cauliflower rice 210 · 9P · 24C · 11F
- 1 cup Beef bone broth 40 · 10P · 0C · 0F
- 25g Zero-sugar BBQ 8 · 0P · 2C · 0F
- 40g Fat-free mozzarella 57 · 13P · 3C · 0F
Swap slots
- 90/10 ground beef → chicken breast · 99/1 turkey · bison
- Jasmine rice → any cooked rice/potato, matched by weight
Swap within a slot and the macros still work.
11 ingredients cover the whole week.
These numbers are for my body. For yours, try the macro calculator.
Supplements
What I take and when — timing's half the point. For each one: what I watch for, and what I've concluded after taking it for a while.
Other
Psycho Pharma Edge of Insanity
Thorne Creatine
Thorne Multi-Vitamin Elite
Thorne Omega-3 with CoQ10
Thorne Whey Protein Isolate
Following along?
I update this page as new data comes in. Health-related essays land in /writing.