The formula is easy. Here are some thoughts I don’t give a shit about drinking with loosers Health is my primary goal. Marathon 2026 and looking JACKED. I want to fit well in my tshirt. Built muscle and burn the…

It’s Jan 11. The anniversary. it is done. Trumps presidency is about to happen. Fuck that. No more alcohol. Transition away from these fucks who abuse stuff. Health and activity. Live a life outside, outdoors, enjoyment, etc. Work gossip is…

This guy had similar journey (but he is ahead). Some highlights: Intermittent fasting was a mistake. Focus on simple, nutritious foods Walking / cardio LIFTING matter a lot (This is where I am now now) Obesity is the worst thing…

That’s the framework. Remember it’s multiple systems. The skeletal system, fat, muscular system, etc. And there are different forms of fuel. Carbs, fats and proteins. Alcohol has no use. Simple carbs have no use. keep the right fuel.

Working backwards optimal

Dumbell Bench Press Low to High Crossover (cable) Barbell bench press Low to high crossover DB Incline bench press Cable inclined press Weighted Dips barbell row 1 arm high cable row Cable push down Alternating DB Curls Strict curl /…

DAY TYPE TRAINING SESSION Monday Strength Pull: Shoulders, back Tuesday Run Easy 4 mile Wednesday Strength Push: Squats, whatever Thursday REST Friday Strength Pull: Saturday Run Long run Sunday Should stretches

What is the purpose: Build muscle mass and some size. Stimulate every 48 hours. Find a good split that works for you. Keep it SIMPLE. Runners Legs Squats Deadlift Calf Raises Lunges Eight effective strength ones barbell curls! Bench press…

Key Features Low inflammation: no alcohol, minimal processed foods, omega-3 rich proteins, olive oil, berries, green tea, nuts. Optimized Mediterranean: heavy polyphenol intake (berries, pomegranate, green tea, greens, EVOO). Gut health: chia seeds, fermented foods, bone broth. Muscle preservation: protein…