Current280lb
Protein / Day180-200g
Intake / Day2,100-2,300kcal
Train4×/wk
Goal: strip fat, build a lean V-taper. Run on a system, not willpower: fewer decisions, more consistency.
Nutrition
Fat comes off in the kitchen. Hit the targets above and it follows. Every meal = a protein plus something filling.
On a GLP-1: appetite drops, so the risk is under-eating protein, not overeating. Hit protein without waiting for hunger, lean on liquid protein on low days, and 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. Stop sets 1-2 reps shy of failure. Hit the top of the rep range on every set, then add weight. Log it in the Train tab.
Cardio: incline walk, 30 min, 4-6×/week (incline 5-10, ~3-3.5 mph). Walk, don't run. Target ~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 work on off days.
Evening · wind downWalk, dinner, wind down. Shower after the last sweaty thing, then PM skincare.
NightConsistent bedtime. Take any nighttime meds right before lights out, then protect the full sleep window.
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 easiest way to hit the protein target.
- Vitamin D3: test on bloodwork first.
- Fish oil: 1-2g EPA/DHA.
- Fiber + electrolytes: for the GLP-1.
Medication Anchors
- Weekly injectables: same day each week, make it automatic.
- GLP-1, day after: bland, easy food and liquid protein.
- Sleep med: take right at bedtime, protect the full window.
- Hydrate: more than feels necessary.
Kit · Buy Once / Restock As Needed
Skincare + Grooming- Facial cleanser · moisturizer · SPF 30+
- Deodorant · toothpaste · floss · mouthwash
- Beard trimmer + guards · nail clippers · body wash
- Extra pillowcases ×2-3
Gym Gear- Shaker bottle · large water bottle · gym towel
- Flat-sole training shoes · wicking training clothes
Optional- Food scale · sleep mask / blackout curtains · foam roller
// Protocol notes, not medical advice. Medication doses, timing, and side effects belong with a prescriber.