1d • General discussion
Word of the Week: INTENTIONAL
Wednesday is New Year’s Eve.
It's been a great holiday season—and it’s not quite over yet.
Like many of you, my routines haven’t been perfect. And that’s okay.
This season has looked a little different for me because my goal hasn’t been fat loss or tightening things up. It’s been intentional weight gain—specifically muscle.
Over the last few months, I’ve gained about 10 pounds by:
- Eating more (on purpose)
- Prioritizing protein
- Lifting heavier
- Staying consistent with training
- And adding support from peptides like Tesamorelin and Ipamorelin (often stacked with a GLP-1 to help spare or increase muscle)
Come January, I’ll dial things in a bit more. But right now, I’m not “off track.”
I’m being intentional.
How to Be a Better Deviator (Instead of a Chaotic One)
This is what intentional deviation looks like for me:
- I deviate at most once per day during this season (I have way too many treats around my house right now)
- I start my day with a solid, protein-focused breakfast
- I eat every 3–4 hours after my first meal
- I limit carbs and foods with added sugar at night. If I do eat them I make sure to add protein and fat.
- I aim to shut down eating 2–3 hours before bed
- If I do eat late, it’s generally protein and fat, not sugar
- I start my day with water, electrolytes, and creatine
- I stay consistent with workouts Monday–Friday, focusing on: mobility, core, functional strength training
- I try to get my daily dose of sunlight most mornings
- I avoid eating unhealthy leftovers so I don’t keep assaulting my body after I’ve already deviated
- I do my best to avoid gluten, packaged processed foods, added sugars and most dairy
- I limit foods with added sugars, and if I drink, it’s usually vodka or tequila
No extremes. No guilt. No pretending.
Just intention.
The Reminder
Progress doesn’t come from perfection. It comes from structure, awareness, and consistency—especially during seasons like this.
Enjoy the rest of the holidays.
Make good choices.
Deviate if you want—but do it intentionally.
January will be there when you’re ready.
January Support Opportunity…
If you want structure, accountability, and a clear plan heading into the new year, my next Metabolic Edge System (MES) group starts January 19.
This is for adults 45+ who want to:
- Lose fat without losing muscle
- Improve digestion and energy
- Balance blood sugar and hormones
- Train smarter, not harder
- Build sustainable habits that actually stick
Spots are limited so I can support the group well.
If you want details or want to lock in your spot, comment or message me MES. If you want something a bit simpler, consider a 14 or 21 Day Detox. Let’s set up a time to talk more.
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Word of the Week: INTENTIONAL
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