systems
Protocols
I treat my life like a codebase — everything worth doing gets a protocol. These are the routines and systems I actually use, updated as I learn what works. Each one is a living document.
Nutrition Protocol
A complete system for fueling training, losing fat, and staying healthy — designed to require minimal daily thinking. Batch cook on Sunday, grab and go during the week.
Workout Protocol
A complete strength and conditioning program built around Wendler's 5/3/1 — designed for someone who wants to get stronger, lose fat, build muscle, and stay mobile while working a demanding office job.