• Phase 1: Two full-body strength sessions per week plus weekly mobility, focused on foundational compound movements like squats, deadlifts, and presses using machines and dumbbells.
• Phase 2: Continued two sessions per week with progressive barbell work, deadlifts climbing from 95 lbs to 185+ lbs, plus Romanian deadlifts, Bulgarian split squats, Cossack squats, and cable pallof presses.
• Phase 3: Transitioned to split-focused training with supersets and hypertrophy-focused work, swapping barbell bench for dumbbell pressing to work around a shoulder limitation.

Morning smoothie with blueberries, half a banana, nonfat Greek yogurt (replaced whole milk), and single-ingredient whey protein. Black cold-brewed coffee prepared weekly. Chipotle bowl with double chicken and beans, no rice, as his lunch staple. Cottage cheese cups, hard-boiled eggs, and avocado as snacks. Dinners built around lean protein like salmon, white fish, shrimp, chicken, or lean beef with vegetables. Two squares of dark chocolate occasionally, always paired with yogurt. Creatine and apple cider vinegar in water every morning. A gallon of water daily. Cut alcohol completely. Eliminated bread, pizza, pasta, and rice.