Tonight’s dinner: - lots of veggies - Eggs - Parmesan (higher protein, lower fat cheese choice)

If you’re training hard but still holding belly fat, feeling inflamed, or watching recovery slow down… it might not be your workouts. It might be what your “protein” is coming from. Here are 7 protein sources I stay away from when building muscle: • Highly processed deli meats • Cheap grain-fed fast food beef • Breaded and fried chicken or fish • Sugar-loaded protein bars • Mass gainer shakes • Farmed tilapia • Ultra-processed soy fake meats Why this matters: Muscle is built in a low-inflammation, stable-glucose environment. When protein sources spike insulin, increase inflammation, or stress digestion, they work against recovery, testosterone signaling, and lean muscle. The goal isn’t just protein intake.It’s metabolic alignment. Inside the system we follow: Greens first → protein and fats second → starches last. This sequencing stabilizes blood sugar and improves nutrient uptake so your body actually responds to the work you’re putting in. Refer to the GPS Nutrition Guide for more information: https://drive.google.com/file/d/1WXB7E3r_uI_GY0oxxKIrwW9DgmR8dSFj/view?usp=sharing

I checked some maxes today: Dumbbell box step ups: 44lb dumbbells Romanian Dead Lift: 160lbs Barbell Front Squat: 109lbs Bench Press: 165lbs Dumbbell Shoulder Press: 50lb dumbbells Dumbbell Bent Over Rows: 60lb dumbbells

In 15 weeks (105 days) we head to Italy to visit my wife's family that we haven't seen in over 15 years... obviously I want to look amazing when I arrive 😏. I want to reach 13% body fat in 105 days. - Total Weight to Lose: 17.7 lbs - Total Calories to Burn: 17.7 lbs × 3,500 calories/lb ≈ 61,914 total calories - Average Daily Deficit Required ​≈ 590 calories/day At my activity level, my oura ring calculates that I burn about 2,650 calories a day. So that puts my daily goal at 2,060 calories per day of GPS eating. (I want to make sure I get 150g of protein and then be flexible with the rest). Shooting for a weekly weight loss ~ 1.2 lbs Thoughts?