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…