The Nutrition
What I eat, why, and how. Public accountability — no guessing.
GOAL
Current weight: 136.7 lb. Target: 130 lb. Lean down first, then slowly increase carbs to build upper body muscle. Long-term: low body fat, more muscle, especially upper body.
THE SYSTEM
OMAD (one meal a day), five days a week. Strict Monday through Friday — I eat from 5:00 to 6:00 PM during family dinner. Weekends are more relaxed, eating window stretches to about two hours.
PROTEIN SHAKE
Every day: 100g whey protein + 1 banana + 150g mixed berries. Blended into a smoothie. Non-negotiable.
WEEKLY MEALS
Monday200g cooked pork, 3 eggs, veggies, 1 apple, protein shake
Tuesday200g cooked chicken, 3 eggs, veggies, 1 apple, protein shake
Wednesday300g cooked beef (tacos), protein shake
Thursday200g cooked chicken, 3 eggs, veggies, 1 apple, protein shake
Friday200g cooked fish, 3 eggs, veggies, 1 apple, protein shake
SaturdaySteak with sautéed onions and mushrooms, protein shake
SundaySteak with sautéed onions and mushrooms, protein shake
THE RULES
1. Drink water
2. Eat real food
3. Prioritize protein
4. Veggies and fruits daily
5. Add good fats
6. Feed your gut
7. Limit sugar
Last updated: February 2026