• Phase 1: Two strength sessions per week built around foundational barbell lifts (back squat, deadlift, bench press) plus a banded accessory day.
• Phase 2: Progressed to more functional, dynamic training with high-rep squats, matrix lunges, rotational movements, and added core and grip strength work.
• Phase 3: In-person form refinement with banded squat activation, refined lift mechanics and mobility work, and layered in a weekly interval cardio day using the rower, bike, and stair machine.
• Phase 4: Consolidated to a three day per week upper, lower, and full body split with core work and cardio integrated directly into the strength sessions, and added preventative warm-ups to protect the knees under heavier loads.

Eggs and egg whites with Greek yogurt at breakfast, lean animal protein at lunch and dinner. Swapped turkey for chicken breast in sandwiches, built chicken or salmon grain bowls with brown rice and vegetables, and leaned on plant proteins like tofu, chickpeas, edamame, and bone broth. Omelets packed with eggs, egg whites, chicken, and cheese became a reliable hack. Used protein shakes and bars to fill gaps, added creatine, and stayed almost entirely alcohol-free after a Sober October reset.