Current280lb
Protein / Day180-200g
Intake / Day2,100-2,300kcal
Train4×/wk
My objective: strip fat, build a lean V-taper, look aesthetic, not just smaller. I run on a system, not willpower: fewer decisions, more consistency.
Nutrition
Fat comes off in the kitchen. I hold the targets above and it happens on its own. I don't cook, I stack: every meal = a protein + something filling.
Tirzepatide twist: the shot kills my appetite, so my real risk is under-eating protein, not overeating. I hit protein even when I'm not hungry, and lean on liquid protein on low days. I don't skip meals.
Fridge- Protein shakes · Greek yogurt · cottage cheese
- Rotisserie chicken · deli turkey · egg packs
Pantry- Canned tuna/chicken · jerky · protein bars
Microwave- Rice pouches · potatoes · edamame
- Steam-bag broccoli, green beans, carrots, peas
Training
4-day upper/lower, machines only. Each muscle 2×/week. I stop sets 1-2 reps shy of failure; when I hit the top of the range on all sets, I add weight. I log it in the Train tab.
Cardio: treadmill incline walk. Incline 5-10, about 3-3.5 mph, 30 min, 4-6×/week. Walk, don't run. Around 8-10k steps a day.
Daily Rhythm
Morning · low energyWater, brush, face wash → moisturize → SPF, protein in, then work. No heroics.
~3-5pm · power blockTrain on lift days; focused business work on off days.
Evening · wind downWalk → dinner → gaming (protected). Shower after the last sweaty thing, then PM skincare.
NightConsistent bedtime. Trazodone right before I'm down. Fixes my rough mornings.
Weekly Ops
- Train: Mon UA · Tue LA · Wed walk · Thu UB · Fri LB · wknd walks.
- Stock: full run Sunday, top-up Wednesday.
- Sunday reset: weigh in (trend, not the daily number), sheets + towels, restock.
- Grooming: nails + beard weekly; haircut every 3-4 wks.
Supplements
- Creatine: 5g/day, plain monohydrate.
- Protein powder: the tool to hit my number.
- Vitamin D3: test on bloodwork first.
- Fish oil: 1-2g EPA/DHA.
- Fiber + electrolytes: for the GLP-1.
Medication Anchors
- One shot day: both weekly injections, same day, automatic.
- Post-tirzepatide: bland easy food + liquid protein.
- Trazodone: take right at bedtime, protect the full window.
- Hydrate: more than feels necessary.
// My notes, not medical advice. Doses, timing, and side effects stay between me and my prescriber.