Dynamic Performance Fitness

08/05/2026

One month into the body recomposition phase, and it’s time to make some adjustments.

The goal is simple: compete at IBJJF Medium-Heavy (195 lbs) throughout next year while holding onto as much strength, muscle, and performance as possible.

Current training looks like this:
• Lifting 5 days/week
• Train BJJ 3–5 days/week
• Fasted LISS every morning at 0400 with 30–55 minutes of steady walking wearing a 30-lb weighted vest
• 30–40 minutes in the full-spectrum/red light sauna 5 nights a week, followed immediately by a cold shower and a cold bed

Nutrition has also been dialed in:
195g protein
250g carbs
75g fat

I’ll likely reassess and adjust calories and macros about every 3 weeks based on body weight, body fat, performance, recovery, and how training feels.

Over the last 30 days I’ve dropped about 1% body fat. It’s progress, but not the pace I’m after. The goal moving forward is to average closer to 2% body fat reduction every 30 days while preserving as much lean muscle and strength as possible.

There’s no shortcut. Every meal, every training session, every early morning, every sauna session, and every recovery decision compounds over time.

The mission isn’t just to make weight.

It’s to step onto the mats stronger, leaner, better conditioned, and ready to compete.

LFG!! Go One More.

And my slogan for all of this is a mindset and will be embroidered on my competition Gi’s:

VINCIT QUI SE VINCIT
ETIAM IN PUGNA

“He Conquers Who Himself-Even In Battle”

07/27/2026

Today marks the day where I start to slowly taper body fat percentage. I have competed twice this month in BJJ and I have loved it. I’ve done IBJJF and New Breed. For sure prefer IBJJF, so I’m going to work towards their Medium-Heavy Weight Class, max weight of 195lbs.

Don’t want to lose much strength or muscle mass, so going to try and manipulate my BF%. Currently estimated like 16-17 percentage. If I adjust macros and time carbs with resistance training and BJJ specifically, I’d like to drop to around 10% body fat. That should drop me to like 190-192 range.

Then come next years IBJJF I’ll be ready to compete at that weight class full time. Staying walking around weight at the top of the weigh class and only shedding minimal pounds of water weight for those will be perfect.

Today I was 206.0 and now let’s play with food, training routine: lifting weights, mat time and some cardio. Then adding in regular sauna use to help with the following: improved cardiovascular fitness, recovery benefits, temporary weight-loss (glycogen-associated water), heat adaptation and supporting long-term weight loss. This will all help me recover better, reduce stress, maintain high training volumes, sleep better, increased blood flow to muscles, thermoregulation and muscle mass retention.

07/26/2026

Weekend upgrades in the gym.

I wanted to thank all my clients: past, current and those to come for your trust and support in allowing me to help you reach your fitness goals.

So here is to always continually improving and adding more value and modalities to help you achieve your health and fitness goals. Everything is scalable, both regression and progression.

07/04/2026

As we celebrate 250 years of American independence, I can’t help but reflect on another milestone that means a great deal to me.

Just a few days ago, on June 29th, I marked 11 years since retiring from the United States Marine Corps. Some days those years feel like a lifetime ago. Other days, the memories are so vivid I can still feel the weight of the pack, hear the sounds, and remember the brothers who stood beside me.

Serving this nation was one of the greatest privileges of my life. I will always be grateful for the opportunity to defend the freedoms we often take for granted and to stand alongside men and women willing to sacrifice everything for something greater than themselves.

As we celebrate today, I hope we do more than enjoy the cookouts, fireworks, and time with family. I hope we pause to remember the 250-year story that brought us here—the courage, sacrifice, perseverance, and unwavering belief that liberty is worth fighting for. Freedom was never guaranteed. It was earned, defended, and preserved by generations willing to answer the call.

So today, I celebrated in my own way.

I hit chest day and challenged myself with 5 sets of 5 reps at 250 pounds on the flat bench. That’s 25 total reps… add a zero for a little patriotic fun, and you’ve got 250.

A small tribute to a nation that has stood for 250 years.

Happy Independence Day, America.

Semper Fidelis. God Bless America. 🇺🇸 🇺🇸

04/30/2026

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