Latest DEXA scan results:

• 188 pounds
• 11.3% body fat

Results from 12 months ago:

• 188 pounds
• 15.8% body fat

Solid year!

Added 8 pounds of lean muscle and lost 8 pounds of fat.

(And have come quite a long way since my days weighing 280 pounds😂)

Excited for 2023!

A few more health highlights from the year:

In 2022 I ran 556 miles, averaging about 11 per week.

(A big jump compared to ~50 miles total in 2021.)

Started the year with way too much volume (20 miles per week), which led to injury in July (0 mileage).

Now at 10 miles/week.

On the back of all that running, I signed up last minute for a Thanksgiving 5-mile Turkey Trot.

Ran 5 miles at 38:32 (7:40 per mile).

My goal was 8 minutes per mile so I was happy with this!

Definitely want to run more races in the year ahead.

This year I learned more about strength & hypertrophy training than in my prior 10 years of training combined.

And I stuck with 4 strength training workouts per week for all 52 weeks.

(Shoutout @CoachFHM for putting together my training program.)

Slow & steady gains 📈

95% of my progress this year came from dialing in my nutrition.

• Rice
• Fruit
• Eggs
• Steak
• Spinach
• Olive oil
• Potatoes
• Avocados
• Ground beef
• Greek yogurt

I cooked almost every single one of my meals this year and my energy skyrocketed as a result

In my journey of losing 100 pounds, I have tried every single diet.

Keto, carnivore, fasting, whole 30, etc.

You name it, I tried it.

But this year I realized it's all about:

• Hitting 1g of protein/pound of bodyweight
• Eating single-ingredient foods that I cook myself

When I did eat out I made sure it was absolutely delicious and 95% of the time it was some kind of delicious steak that I couldn't make as well myself 😂

Going 12 months without alcohol was also a big contributor.

So much easier to keep the momentum rolling when you avoid the snacking & poor nights of sleep from 2-3 drinks.

Excited to keep progressing and go another 12 months without it in 2023 🥂

Anyway, in 2023 I plan on writing more about my health & fitness journey going from 280-pound college football player to where I am now.

So let me know what questions you have and I'll make sure to cover them!

And here's a thread I wrote about some of the habits I implemented this year that vastly improved my health & wellbeing: