Health & Fitness
I run experiments on myself and watch what happens. Not for six weeks — for years. I change one thing, then I read my labs, my lifts, my weight, my sleep, my energy, and I keep what works for me. That's not evidence in the white-paper sense and I don't pretend it is. It's n=1, logged honestly, in public so I can't fudge it. Latest: 293.6 lb on June 15, 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."
Starting
320.0 lbs
Current
293.6 lbs
Change
-26.4 lbs
Avg/Week
-0.09 lbs
Weight Trend
12 plateaus detected: Oct 2020–Apr 2021 (24.0 weeks, ~319 lbs) Apr 2021–Oct 2021 (24.1 weeks, ~317 lbs) Oct 2021–Apr 2022 (24.0 weeks, ~315 lbs) Apr 2022–Aug 2022 (15.4 weeks, ~313 lbs) Oct 2022–Jan 2023 (11.1 weeks, ~296 lbs) Jan 2023–May 2023 (17.1 weeks, ~290 lbs) Jun 2023–Jul 2023 (4.3 weeks, ~287 lbs) Aug 2023–Oct 2023 (6.7 weeks, ~293 lbs) Mar 2024–May 2024 (6.7 weeks, ~313 lbs) Jun 2024–Jul 2024 (4.3 weeks, ~307 lbs) Nov 2025–Dec 2025 (4.3 weeks, ~289 lbs) Apr 2026–May 2026 (4.3 weeks, ~303 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% |
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.
The actual templates I run — not a clean-eating photo shoot, the real rotation I prep in bulk and eat for weeks until I'm sick of it and swap something. Every item to the gram, because "eat more protein" is useless and "300g of 90/10, three times a day" is a plan. Slots marked swappable are where I rotate without redoing the math. Over time this becomes a small library — one template per goal.
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
Keep the slot, hit the macro, skip the spreadsheet.
11 ingredients run the whole week. Prep once, eat on autopilot.
These numbers are mine. Yours aren't. → Run yours through the macro calculator.
Supplements
What I take and when — timing's half the point. No grades, no white papers. Just what I watch and what I've concluded after running each one a long time.
Other
Psycho Pharma Edge of Insanity
1 scoopThorne Creatine
20g/dayThorne Multi-Vitamin Elite
2 capsules AM / 2 capsules PMThorne Omega-3 with CoQ10
2 gelcapsThorne Whey Protein Isolate
1-2 scoops (21g protein/scoop)Following along?
I update this page as new data comes in. Health-related essays land in /writing.