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
287.7 lbs
Current
304.4 lbs
Change
+16.7 lbs
Avg/Week
+0.33 lbs
Weight Trend
2 plateaus detected: 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 |
|---|---|
| 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
thursday
Shoulders & Abs
Workout
Shoulders & Abs
OHP, Lateral Raises, Rear Delt Flyes, Face Pulls, Cable Crunches, Hanging Leg Raises
Cardio
90min Incline Treadmill
Daily Macros
3500
Calories
370g
Protein
240g
Carbs
90g
Fats
Extra cardio volume (90min) warrants slightly more total calories despite lower training intensity.
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.