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…

Like I said, a book is judged by it’s cover. For this year – 2025 – I am going to use my looks a lot more to judge how I am doing. It should look like I am a marathon…

Your thumbs pointing inward!!!!! Fix your JOINTs and then your MUSCLES It’s about the back MUSLCES: So you have tightness and weakness in both sides. The muscles are being pulled downward! Chest is tight. Door stuff Strenghten the muscles Use…

Macro Grams Calories Protein 185 1600 Fiber 40 500