Coach, not doctor. One body. Not a protocol to copy. Hormones and prescriptions stay under clinical care.

The work

The record on my body

Hard work, food, training, recovery, and peptides in balance. There is no magic pill. This is one body and my results, not a promise.

The compounds sat on top of three things: a kitchen that closed early, a daily schedule I kept, and training I did not skip. Take any one of those away and the picture changes. I will not sell you a vial as the cause.

Open the timeline Dated notebook

Plate 07

One body

Numbers only. Not a promise.

~255 lb

Start

~175 lb

Now

~13%

Body fat

One body. A coach's own record, not a clinic result. The before and after photos stay in the VITAL OS section on About.

Safety and scope

Coach, not doctor

I am a coach, not a doctor. No medical credential is claimed for me anywhere on this site. This page is one body and my results, not a promise. It is not a protocol to copy. Where hormones or a prescription are involved, the decision belongs with the doctor who actually sees you.

Weight and body fat

255 to 175. 37 percent to 13.

Step chart of checkpoints. Tap a point.

December is the 190 goal (189 in the notebook the day I left). Now is 175 to 178 on the scale. The 13 percent is from the September DEXA body scan. Cabo has no new scan. The biceps repair sits between Cabo and now and did not get its own weigh-in.

Body fat checkpoints: Oct 24 32% · Jul 25 37% · Dec 25 20% · Feb 26 20% · Now 13%. Chasing 10.

The phases

Open a phase. That is the page.

On a computer, hover for a short preview. Click or tap for the full story. With a keyboard, the arrow keys move, Enter opens, and Escape closes.

Before
Lost, gained, mostly held
Brutal. The scale moved both ways, and the way I saw myself did not.
17 Jul 2025
The day it got serious
255 pounds. About 37 percent body fat. Alcohol to zero until 190.
Cut
The cut to 190
Hit 190 before Italy. The notebook that day said 189.
Italy
Held 190 in Italy
Wine, pasta, dessert on the high days. About five glasses of wine in the whole stay. The scale did not move.
Cabo
Cabo did not get a free pass
Trained. Ate well. Held my weight. That is identity, not a vacation exception.
Repair
Distal biceps, then rehab
Repaired by surgery at the end of May. Lifting is still limited. Oxygen chamber, blood-flow training, peptides, ice, sauna, red light.
Now
175 to 178. Chasing 10 percent.
Scale 175 to 178 with creatine and water. Body scan (DEXA) 175 at 13 percent. The goal is lower body fat, then more muscle.
Morocco
MDS Trek, Morocco
Eleven to twenty October 2026. Arrive able to walk day after day in the heat. Not arrive lighter.

Daily routine

The clock I actually keep

Wake: About 3:30 to 4:00
Train: Before the day can steal it
Coffee: Delayed about 90 minutes
Meals: Start mid-morning
Kitchen: Closed about 6:30
Night: Growth hormone compounds, then bed

The daily schedule is the plan. Compounds fit the schedule. The schedule does not fit the compounds.

Food

Protein stays put. Carbs move.

About 200 grams of protein every eating day.

Green225 g carb · 200 g protein · 110 g fat

Yellow150 g carb · 200 g protein · 110 g fat

Red50 g carb · 200 g protein · 125 g fat

A 36 hour fast about every ten days, placed after a Yellow or Green day. Never before a hard workout. Water, salts (electrolytes), black coffee. Break it with protein and carbs, low fat, then a normal meal a few hours later.

What I ran

Types of compounds and tools, not a dose chart

I will not publish a do-it-yourself dosing sheet for controlled drugs. The dated notebook holds the math I already did. Here is the map a decision actually needs.

Retatrutide

In from the first day. Now about 1.5 to 3 milligrams a week, a holding dose, for its benefits. Not for appetite suppression.

Compound page

AOD

On the early fat-loss pages. Off the current race list unless fat loss fully stalls and energy is still high.

Compound page

GH-axis night window

Compounds that make the body release growth hormone, taken after the kitchen closes. The timing is the decision. The product changed more than once.

Compound page

Mito

Support for the cell's energy parts (mitochondria), in the early stacks and in rehab. Not a stand-in for easy steady cardio or for sleep.

Compound page

NAD

Took it most days, then changed after blood work. The blend was not just NAD. Read the notebook if you want that story.

Compound page

KLOW / BPC

For repair. Knees, then the biceps. A narrow tool used with guidance, not a heal-all.

Compound page

Prescribed testosterone

Under clinical care, starting from a level low enough to treat. The biggest thing muddying the whole record. Not a do-it-yourself project.

Compound page

Oxygen chamber

Pressurised oxygen sessions during the biceps rehab. The evidence page found no trial in people on a repaired tendon; the positive tendon results are in rats and rabbits.

Compound page

Red light

Part of the same rehab. The evidence page has no tendon goal; its stronger records are hair, knee and neck pain, and mouth sores in cancer treatment.

Compound page

What worked

The parts I would defend

A start date and an alcohol rule with a number on them.
Protein near 200 grams. Kitchen closed about 6:30.
Coffee delayed. Night-time routine protected.
Travel without a different identity. Italy held. Cabo held.
Fasts after easier days, never before hard workouts.
Retatrutide at a holding dose for its benefits, not as a crutch to kill hunger.
Rehab written before the operation. Fat loss stopped, in writing.
Peptides in balance with food, training, and recovery. No magic pill.

What did not

The parts I would not sell you

Eighteen months of lose, gain, and hold before the line.
Waiting for one compound to do the kitchen's job.
Chasing the scale after creatine and water started moving it.
Pushing fat loss through a repaired tendon.
A shots list that got longer every month until an injury stopped it.
Any sentence that starts with copy this stack.

Where to read next

This page lets you step through the record. The notebook has the math. The lessons page makes the case.

The dated notebook

Doses, amounts, blood work, and the pages I actually carried. Heavier reading, on purpose.

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What this site teaches

The order: muscle, protein, measurement, blood-work-first supplements, compounds last.

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Who writes this

The guide, how we work, how we make money, and how to tell us we are wrong.

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Meet Debbie

Midlife, thyroid, and building back bone. Coach, not doctor. No photos.

Open

Educational use only. This database summarizes published research and is not medical advice. Where a dose appears it is a record of what a trial or clinic ran, or what people describe doing, with its source attached. Nothing here is a recommendation for personal use.