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
302.4 lbs
Current
293.6 lbs
Change
-8.8 lbs
Avg/Week
-0.82 lbs
Weight Trend
1 plateau detected: 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
wednesday
Legs
Workout
Legs
Squats, Leg Press, Romanian Deadlifts, Leg Curls, Calf Raises
Cardio
Family Walk 2-3 miles
Daily Macros
3899
Calories
446g
Protein
140g
Carbs
172g
Fats
Legs. Same food as every day — I don't carb-load by bodypart, I just eat.
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.