No medications. No trainer. No meal plan.

I Lost 93 Pounds Without Ozempic, a Personal Trainer, or a Meal Plan.

I used AI to build the plan. I lost 93 pounds running it.

My name is Michael. I am 48, a working dad with a demanding career, and I went from 280 pounds to 187 pounds over 18 months by tracking three numbers with near-obsessive consistency: calories, protein, and body weight. Every single day. I kept a spreadsheet open on my phone so every meal lined up to the plan I set that morning.

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weAIghtloss before and after: Michael, 280 pounds to 187 pounds
The short version

This Is What 93 Pounds Looks Like in a Spreadsheet.

I started at 280 pounds. I weigh 187 pounds today. My goal is 160 pounds at 10 to 12% body fat. I am not done. I am sharing this system while I am still running it.

My name is Michael. I am 48. I have a family, including a young son, and a full-time demanding career. No personal trainer. No medications. No meal plan from a coach.

What I had was a spreadsheet open on my phone all day, every day, and three numbers I tracked without missing: calories, protein, and body weight.

See the full timeline, all 18 months of it →

From the blog

Your TDEE Calculator Is Wrong. Here Is How I Found My Real Number.

Every calorie calculator uses a population-average formula. Mine was off by 432 calories a day. Here is the prompt that found my real one.

Read the full piece →
The Playbook

The system that produced all of this

$10

Every principle, every tracking method, every decision across 93 pounds. Instant download, one-time payment.

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See how long it actually took

Eighteen months, three phases, and five of those months where the scale did not move at all.

See how long it actually took