Carbs/fat are flexible fill. Nail calories + protein and fat comes off while muscle stays.
Update weight weekly. Targets + deficit adjust as you lean out.
Just type it in plain English — grams or oz, comma-separated (“230g ribeye, 120g white rice, 3 eggs”) — it calculates the calories + protein and subtracts from your day. Rice/pasta default to cooked, oats to dry (add the word “dry” or “cooked” to override). Not in the database? Use the manual box, or ask Claude for the macros.
| Meal | Eat | ~Cal | ~Protein |
|---|---|---|---|
| Breakfast | 4 whole eggs + 1 cup (dry) oats with a banana & honey | 620 | 40g |
| Lunch | 8 oz cooked 90/10 beef, 1.5 cups cooked rice, veg, 1 tbsp olive oil | 760 | 55g |
| Snack | 2 cups Greek yogurt + berries or shake + banana + nuts or turkey sandwich | 400 | 45g |
| Dinner | 8 oz sirloin + 1.5 cups cooked pasta (or a potato) + big salad | 760 | 52g |
| If short | Greek yogurt or a shake before bed to top off protein | 150 | 25g |
Prep it Sunday: cook the beef, rice, pasta, and eggs in bulk so weekdays are grab-and-go. Swaps are 1:1 on protein (8 oz beef ≈ 8 oz chicken ≈ 8 oz fish ≈ 2 scoops whey).
| Day | Session | Plus |
|---|
Fat-loss cardio zone: keep your heart rate 125–135 bpm (max ~194 — this is the fat-burn window). Conversational / nose-breathing pace, steady 30–45 min. You pick the lifts — log them in the tracker below to watch the numbers climb.
$100k
Update Sunday. Month target + clients-needed recompute from these.
| Day | Focus | The moves |
|---|
Film Tuesday, edit + schedule Thursday, record the podcast Saturday. Rotates weekly so you never repeat.
Every piece should answer one of these: what am I doing, why am I doing it, and what do I believe? Let them see the man building it — the discipline, the faith, the standard, the vision for your family. Not oversharing — just real. People don't follow offers, they follow a person on a mission they recognize. That's your edge over every faceless agency.
| Pillar | What to post | How to capture |
|---|
Name the footage so it describes itself — then it's easy to curate without watching every clip.
Name every clip YYYY-MM-DD_pillar_location — e.g. 2026-08-11_realestate_rental.mp4. Drop stills in /02-STILLS and send them over to pick the keepers.
After the breakup: you don't level up to win someone back — you become a man so squared-away the right woman is drawn to what you're building. Gym, the Word, the business, your look, your word all say the same thing: a man in command of himself. Build that. The relationship is downstream.
Private to you. Saves on this device automatically — hit Back up weekly. Fitness math is a solid estimate, not medical advice.