Weight — daily readings, 7-day average, and target path

Judge progress on the 7-day average line only. Daily readings swing 1–2 kg on sodium, carbs and bowel contents — individual points are noise.

Protein vs 190 g target

The one hard target. Everything else has slack.

Measurements

Weekly compliance

Sessions completed per week against target. Darker = more complete.

Lift progression

Recent sessions

Add a result

Results — baseline vs latest

Targets

Daily meal template

Breakfast and lunch are identical every weekday — that locks in ~110 g of protein before a single decision gets made. Dinner stays the family meal: same food, bigger protein serve, half the carb, more veg. Never cook separately.

Sugar protocol

• ~200 kcal/day, after dinner, deliberately. A fixed allowance at a fixed time beats an open-ended "be good" policy you renegotiate twelve times a day.
• Single serves only. Treats will be in the house with two kids — but nothing you personally binge on comes home in a family-size box. The friction is the intervention.
• Guard 3pm and 9pm. The two failure windows. The 3pm shake exists for the first one.
• Zero liquid sugar. Soft drink, juice, sweetened coffee.
• Swaps: YoPro tubs and ice cream, Chobani Fit, Greek yoghurt + berries + honey, two squares of 85% dark chocolate, protein hot chocolate, frozen grapes.
• Cravings may be partly downstream of poor sleep and low protein — reassess after the sleep study, not before.

Training week

Lift A — Squat 3x8 · Bench 3x8 · Chest-supported row 3x10 · RDL 3x10 · Lateral raise 3x15 · Neck 2x15
Lift B — Trap-bar deadlift 3x5 · Overhead press 3x8 · Pulldown 3x8 · Split squat 3x10 · Face pull 3x15 · Neck 2x15

First three weeks at ~60% of what you think you can do. Tendons adapt far slower than muscle, and the returning-lifter injury happens in week three.

Neck protocol

• Four directions: extension (thickness in profile), flexion (front definition + fixes forward-head posture), lateral flexion (widens the neck head-on — your priority for the oblong face), rotation (low priority).
• 15–25 reps, 2–3 sets per direction, 3x/week. Postural muscle — high rep, low load.
• 2–3 second eccentric. Never ballistic. That single rule is the entire injury risk.
• First 2–3 weeks bodyweight/manual only, then progress in 1.25 kg increments. Not 5 kg.
• Never train through neck pain. Clear any existing disc issues or arm symptoms first.

Skin — Fitzpatrick III–IV

• NO IPL. Genuinely unsafe on olive skin — burns and hypopigmentation. If a clinic offers it for the sunspots, walk out.
• Safe options: Nd:YAG 1064nm or conservative fractional non-ablative, by someone experienced with skin of colour.
• Tretinoin 0.025%, twice weekly to start, build slowly. Over-aggressive retinoid causes the exact pigmentation you are trying to fix.
• The raised acne bumps need identification before treatment — hypertrophic scarring, closed comedones and sebaceous hyperplasia look similar and are treated completely differently.
• Daily SPF 50. Laser and resurfacing only in low-UV months — realistically autumn/winter 2027.

Sauna

• The Finnish mortality data is from 80–100°C traditional saunas. Infrared delivers a lower heat load — do not assume those numbers transfer.
• Best use: ~90 minutes before bed. Heating then cooling accelerates the core-temp drop that initiates sleep.
• It does not treat sleep apnoea, and it does not meaningfully burn fat — post-session weight is water.
• Keep it off lifting days or well separated; pairing with cardio is fine.
• Heat triggers hyperpigmentation on your skin type, no UV required. Cool damp cloth on the face, don't sauna near tretinoin application, cleanse straight after.
• Hydrate hard — you're in a deficit. 500ml before, electrolytes on long sessions.

Haircut spec

• Textured crop with a fringe worn forward. The fringe shortens the visual forehead — the single biggest lever for an oblong face.
• Taper, not a skin fade. Fades strip side width and lengthen the face further.
• Avoid volume on top, pompadours, quiffs, slicked back — all add height.
• Facial hair: short stubble, or a beard full at the cheeks and short at the chin. Never long or pointed.
• Keep the temple grey. At your density it reads distinguished and adds contrast.

Phases

• Phase 1 · Aug–Nov 2026 — baselines, bookings, strength habit, retinoid started, quick visual wins (barber, tailoring). Everything with a long lead time or an expiring window.
• Phase 2 · Nov 2026 – May 2027 — body composition is the whole job. Zone 2 + VO2max added. Re-run bloods at month 6.
• Phase 3 · mid–late 2027 — reassess the face at its new composition, then decide on injectables and resurfacing. Laser timed to low-UV months.

Phase 1 overlaps the pre-July-2027 CGT execution window, and the whole arc completes before the Cyprus stint in 2028. The strength habit is what dies first when things get busy — protect it.