About

I’m not going to tell you my name.

What I’ll tell you is that two years ago I moved into a 900 square foot apartment with a duffel bag, a cast iron skillet, and about 40 pounds I didn’t want.

I was starting over. Which sounds dramatic until you realize how many men in their late thirties and forties are doing exactly the same thing — just quietly, without talking about it.

I didn’t know how to cook for one. I’d been eating around someone else’s schedule, someone else’s preferences, someone else’s idea of dinner. Suddenly I had a studio kitchen and no plan.

I also had a body I didn’t recognize. Stress weight. Convenience food weight. Years of not treating myself like someone worth feeding properly.

So I figured it out. Not with a personal trainer. Not with a meal delivery service. With a cast iron skillet, a kettlebell, and a notepad where I tracked everything.

I rebuilt my body the same way I rebuilt my life: systematically, without drama, one day at a time.

This site is the protocol.

Every recipe on this site has exact macros and micros. Every recipe is built for one or two people, batch cooked on Sunday, eaten all week. The 30-day meal plan puts it all together — daily schedules, grocery lists, the full protocol assembled. The training is three tools — kettlebells, a door-frame pull-up bar, and a weighted ruck — done consistently.

No face. No backstory beyond what I’ve told you. Just the pan, the numbers, and what actually worked.

If you’re rebuilding something, you’re in the right place.

— Cast in Iron