• Phase 1: Four strength sessions a week built on barbell compound lifts and free weights to lay down lean tissue.
• Phase 2: Shifted into functional work with unilateral kettlebell movements, BOSU balance, and heavy rotational and anti-rotational core.
• Phase 3: Split into upper, lower, and full body days with progressive overload on trap bar Romanian deadlifts, farmer's carries, hanging leg raises, and single-leg wall sits.

Grass-fed bison as the main protein (burgers, brisket, sirloin, taco salad with kale), broccoli microgreens, homemade Italian pasta, protein powder shakes, eggs, occasional Greek yogurt and kefir, AG1 and probiotics in the morning. Typically skips lunch and runs occasional 36-hour fasts. Zero alcohol since 2019, and no nuts or salty snacks at home.