I'm not a trainer. I'm a guy who wrote everything down.

I'm Max. I work a 2-to-9 shift and I train before it. I started because I got bullied about my weight. I lost seventy pounds, and the part I'm actually proud of is that it's been off year round for two years, while getting strong enough to hang a hundred pounds off a pull-up bar and two-oh-five off a dip belt. Nobody watched me do it. I just logged every session and every meal, and this site is that log turned into instructions.

What I actually found

Keeping it off is the whole skill. Losing seventy pounds took counting. Holding the same weight in December that I hold in June, two years running, took the same counting and nothing more dramatic. Anyone can be lean for a photo in eight weeks. The method is only worth anything if it survives a normal year.

The diet did the fat loss. Not the training. I counted everything, every day, and the weight came off in proportion to how honestly I counted. Every time I stopped counting, it stopped.

Fewer sets, heavier bar. I tried the six-day splits. I tried nine exercises a session. What worked was two lifts that matter, two hard sets each, long rests, and a number to beat every single time. Some months that was two days a week, some months three. The method never changed; only the calendar did.

The log is the program. I don't use an app. I paste my sets into ChatGPT and it tells me whether I progressed and what to lift next time. It's free, it's better than the apps I paid for, and the prompts are on the start-here page.

What I'm not

I'm not a physio, a dietitian or a doctor. If you have a condition, ask one before you start. I'm a working guy who did this on a real schedule with a park bar and a thirty-dollar belt, and I'd rather tell you exactly what I did than pretend it's more complicated than it is.

The rest of me

Early mornings are jiu-jitsu. Evenings are the front desk. Sundays are cooking the week's protein and being grateful to God that I get to do any of it. The fitness account exists because people kept asking what I did, and it was easier to write it down properly once than to keep DMing it.