PROTEIN — 180–200g• 1–2 shakes• 2 high-protein meals FIBER — 25–30g• 1 big salad or psyllium/chia CARBS• Fruit + veggies first• Small starch portion• No sweets (Mon–Fri) FATS• Don’t add fats (oils, nuts, cheese) GUARDRAILS• No alcohol• Water before meals•…

Category Daily Target Notes Calories 2,300 kcal ~600–800 kcal deficit for steady fat loss Protein 180–220 g Start at 140–150g → ramp up; preserves muscle; supports running recovery Carbs 180–220 g Fuels 3× weekly runs; prevents cravings; flexible range Fats…

I am doing a running challenge. Following a program. Lets go

Fewer mistakes, smoother habits, cleaner progress Every year has its purpose.2024 was exploration.2025 is consistency.And 2026 is something different—not a reinvention, but a refinement. I’m not trying to become a new person this year. I’m just taking what I’ve already…

2024 was a massive and new year for me. I tried a bunch of things. Got a coach. Became manager. TACKLED A FUCKING MARATHON!!!!! The coach didnt work for me so I dropped him. I will learn from that experience…

When I was a kid, I was fucking impressive. I had a company at 12. I was top 1% in a musical category. And I had honed AMAZING skills. I was questioning ideologies, and strenghtening my own. That 13 year…

I just did intervals. It was GREAT I have a plan. Let’s keep it going.

Woa, maybe this works? Yo this is AMAZING. I feel it. Even the movement of eyes does it. 🔥 Fastest (10–30 seconds) 1. Slow Exhale Breathing The vagus nerve fires strongest on the exhale.Protocol: 2. Face-in-Cold / Neck Cooling Cold…

The space between stimulus and response – just before you DESTROY YOURSELF. The things that FORCE you to learn about yourself – spiritual, meditative processes: Food addiction is HARDEST because you NEED food. You cannot completely turn it off like…

You are allowed to give up on Booze now. Especially after that destruction. You are allowed to be an asshole about it. No need to satisfy the urges of OTHER PEOPLE. You are on a journey now. Marathon 2026. A…