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The Protocol

The protocol has three parts:

  1. The Iron Kitchen — High-protein meal plans with exact macros. Batch cooked on Sunday in a cast iron skillet. Five days of food, one shopping list, 90 minutes of work.

  2. Iron Bell — Three days a week, 30 minutes. Heavy swings, presses, squats. Enough resistance to hold muscle while the deficit does its job.

  3. Iron Walk — Weighted walks replacing cardio. Low joint stress, high calorie burn, no appetite spike. Two to three sessions a week.

That’s the framework. The monthly dispatch covers new recipes and what’s changing in the protocol. The posts on this site explain the reasoning behind each piece.

Start with The Iron Reset for the full story.