Health & Fitness
Evidence over anecdote. I weigh in on the same scale, sampled to the 1st and 15th of every month. The chart is the raw export — not a straight line, not a curated highlight reel. Latest: 304.4 lb on May 1, 2026. Public so I can't fudge it.
Two notes on framing. Supplements are graded by evidence strength, not marketing claims (see ratings below). Lab values are scored against evidence-based optimal targets for active adults — not the lab's reference range, which is the population average. Average isn't the bar.
Starting
288.2 lbs
Current
304.4 lbs
Change
+16.2 lbs
Avg/Week
+1.51 lbs
Weight Trend
1 plateau detected: Apr 2026–May 2026 (4.3 weeks, ~303 lbs)
Body Composition
Composition Trend
| Date | Body Fat |
|---|---|
| Mar 15, 2024 | 32.5% |
| Sep 20, 2024 | 24.8% |
| Mar 15, 2025 | 18.2% |
| Sep 20, 2025 | 14.1% |
FFMI (Fat-Free Mass Index) normalizes lean mass for height. Natural male range: 18–25. Body fat categories per ACE guidelines.
Weekly Schedule
sunday
Structured Refeed
Workout
Structured Refeed
Rest
Cardio
Family Walk 2-3 miles
Daily Macros
4500
Calories
290g
Protein
400g
Carbs
85g
Fats
Weekly refeed: elevated carbs replenish glycogen stores, upregulate leptin, and provide psychological relief during extended maintenance.
Weekly Totals / Daily Average
24,800
3543/day
Calories
2410g
344g/day
Protein
1690g
241g/day
Carbs
690g
99g/day
Fats
Supplement Stack
Psycho Pharma Edge of Insanity
1 scoop30 minutes before training
High-stim pre-workout. 350mg caffeine anhydrous + 70mg Infinergy (dicaffeine malate) for sustained energy. 8g citrulline malate for pumps, 3.2g beta-alanine for endurance, plus yohimbine HCl (5mg) and alpha-yohimbine (4mg).
Caffeine blocks adenosine receptors and increases catecholamine release. Citrulline malate elevates plasma arginine for nitric oxide-mediated vasodilation. Beta-alanine increases muscle carnosine to buffer H+ during high-intensity work. Yohimbine antagonizes alpha-2 adrenergic receptors to enhance lipolysis.
Thorne Creatine
20g/daySplit throughout the day
Creapure creatine monohydrate. NSF Certified for Sport. High-dose protocol for maximizing phosphocreatine saturation.
Increases intramuscular phosphocreatine stores, enabling faster ATP regeneration during high-intensity efforts. At 20g/day, maintains full saturation well above the standard 5g maintenance dose.
Thorne Multi-Vitamin Elite
2 capsules AM / 2 capsules PMWith meals, split AM/PM
NSF Certified for Sport. Foundational multi covering D3, K2, zinc, magnesium, active B vitamins (methylfolate, methylcobalamin), and botanical extracts. Replaces the need for standalone D3, zinc, and magnesium supplements.
Provides bioavailable forms of essential micronutrients: methylated B vitamins bypass MTHFR polymorphisms, chelated minerals improve absorption, and K2 directs calcium to bone rather than arteries.
Thorne Omega-3 with CoQ10
2 gelcapsWith meals
NSF Certified for Sport. Combines EPA 425mg, DHA 270mg per serving with 30mg CoQ10. Sourced from wild-caught fish with third-party purity testing.
EPA and DHA incorporate into cell membranes, modulating inflammatory eicosanoid production. CoQ10 supports mitochondrial electron transport chain and acts as a lipid-soluble antioxidant.
Thorne Whey Protein Isolate
1-2 scoops (21g protein/scoop)Post-workout and between meals
NSF Certified for Sport. Ultrafiltered whey isolate from grass-fed cows — no artificial sweeteners, no soy. Chocolate flavor. Helps hit the 300g+ daily protein target.
Rapidly absorbed complete protein with high leucine content (~2.5g/scoop) to trigger mTOR-mediated muscle protein synthesis.
Following along?
I update this page as new data comes in. Health-related essays land in /writing.