Three Pillars, All Live
Training, kitchen and protocol went in one at a time for months. This week they run together: 23 working sets, 225 g of protein, 30 injections a week, and one date in December that reads all of it.
Each pillar got built properly, and that took the time it took. The training block was designed against a scan of my actual gym floor. The kitchen was solved to the gram, twice — once for me and once for the kids. The protocol went through three revisions with the physician before anybody put a needle in anything.
What changed this week is that they are all running at the same time. The block restarted on 18 August, the kitchen plan has been in place since the 11th, and the first daily testosterone shot went in the same morning the block did.
That matters more than any one of them on its own. Three pillars built well but running in sequence are three separate experiments. Running together, for the first time, they can be measured as one.
Pillar one — the training
It was built backwards from how most programmes are. Not a template downloaded and then bent around whatever machines happen to exist — a scan of every machine on my gym floor first, then the programme written against that inventory. No substitutions, no “or similar”, nothing left to reinterpret at six in the morning.
The block restarted on 18 August. Day 1: 23 working sets, 257 reps, 15,405 kg of tonnage. Incline bench at 80 kg with one to two reps left in the tank. Assisted pull-ups at 64 kg effective for four sets of ten. Abdominal crunch at 108 kg for three sets of fifteen.
Tonnage is the number I actually watch, and it is why every set gets written down instead of felt. On a deficit the scale moves regardless — that is not information. If the scale moves and 15,405 kg does not hold or climb, then fat is not the only thing leaving.
→ The full split, with an illustration of every exercise
Pillar two — the kitchen
2,455 calories. 225 g of protein. Seven timed feeds. Twenty-five interchangeable recipes that combine into 5,120 distinct days, every gram verified by a constraint solver rather than by eye.
It is engineered that hard because of one complication. I am on a triple GLP-1/GIP/glucagon agonist, so appetite is suppressed. The failure mode everyone else designs against — overeating — is not available to me. The one I have to design against is its mirror: drifting forty grams under on protein, day after day, because nothing in my body asks for it, and paying for that in lean mass at exactly the moment I am trying to defend it.
Hunger is not an input. The feeds sit on a clock the same way the sets sit on a sheet. And 225 g does not survive being eyeballed, which is why the day gets solved before it gets cooked.
→ Mine: the full day, the 25 recipes, the solver
Then there is the other half of the same kitchen. Miranda, 11 and 47 kilos, eats everything put in front of her. Maximiliano, 9 and 37 kilos, ate exactly seven foods and zero fruit. That got its own piece: a signed food agreement, their own food pyramid, four routes to get vegetables and fruit into a child who refuses both on sight, fifty recipes, and the cremas and batidos that do most of the work.
Since it published: Maximiliano ate salad. First time in his life.
And both of them ate lentils, which a month ago would have been a negotiation.
→ Theirs: the deal, the pyramid, the fifty recipes
Pillar three — the protocol
Eight compounds, roughly thirty injections a week. The current revision changed four things: daily testosterone approved, anastrozole reversed out, NAD+ discontinued, growth hormone added.
The first is already running. Daily testosterone started 18 August — 175 mg a week, delivered as a 25 mg shot every morning, up from 100 mg a week. Splitting it daily trades a weekly peak and crash for a flat line, and a flat line is the environment the training and the kitchen were both designed around.
The full eight-compound stack starts Monday 7 September, when the order lands. After that there is exactly one control point: Monday 7 December — full blood panel, body composition, IGF-1.
7 December is 91 days of growth hormone and 111 days from the testosterone increase. Both clocks land on the same morning, so one fasted draw reads both.
One measurement in three months is deliberate. A protocol re-evaluated every fortnight is a protocol where noise gets a vote.
→ Every compound, dose, unit, site and rotation
The fourth piece in the list is about the recovery side — four sleep compounds, the exact form to buy for each, and the limit that none of them crosses. It is the one part of all this I am not reporting numbers on yet. The December panel is what settles it, and until then anything I said about it would be a guess dressed as data.
→ The four compounds, and the limit
Two dates
Everything between those two dates is execution, not evaluation. Three pillars up at once, and one date that reads all of them.
A side note, and the best part
The thing I expected to have to trade away was cognitive output. Eight compounds, thirty injections a week, a kitchen on a clock, six training days — somewhere in there, surely, the work suffers.
It has gone the other way. More usable energy, and no dip in either of the two things that actually demand it: remote engineering work, and running the kids' schooling myself, every day, directly.
In the video below I am not teaching him a word. I am teaching him how to go and find one without me — Google it, read past the first result, work out the meaning from how it is used. Then he comes back and explains the one he found: mitigar.
That is the part I would not have predicted. Not the tonnage and not the panel in December — that at the end of a day with all three pillars running, there is enough left to sit down and teach a nine-year-old how to learn without you.
