Phase 1: Three strength sessions a week plus a mobility day, built around his work gym's machines and dumbbells, with barbells left out for his joints.

Phase 2: Neutral-grip pulldowns and shoulder-friendly pressing, a dedicated mobility warm-up before every session, and a two-minute shoulder series morning and night.

Phase 3: Form assessment in the San Jose office, then daily hip and shoulder mobility drills built in to open up his range on the main lifts.

Phase 4: Switched from 4×6 heavy strength to 10–12 rep hypertrophy with more unilateral accessory work, plus incline walking finishers.

Carbs timed entirely around training — 50 g before, 50 g in a post-workout shake, 50 g in the meal after — with every other meal high protein and vegetables. 150 g of protein a day, intermittent fasting kept, and two-to-three-hour fasted dog walks. A visceral-fat protocol layered on top: apple cider vinegar before the biggest meals, green tea, omega-3s, Greek yogurt and berries.