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Fitness · Nutrition · Lifestyle

Living well
on purpose.

Hi, I'm Trevor — sharing my real fitness journey, science-backed meal plans, and everything I'm learning along the way. No fluff. Just what works.

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Body Recomposition Protocol
12–16 Weeks · In Progress · San Diego
3+ Years Training 🏋️
About Me

Real food.
Real progress.

I'm Trevor — based in San Diego, obsessed with fitness, nutrition, and living with intention. I started this journey wanting to feel better in my body, and somewhere along the way I fell in love with the science behind it all.

I'm currently working through a 12–16 week body recomposition protocol — building muscle and losing fat at the same time. I document everything: the meal plans, the workouts, the body comp scans, and the honest lessons when things don't go as planned.

Outside of fitness, I work with purpose-driven brands and contribute to Project Think, a nonprofit doing meaningful work in our community.

3+
Years Training
16
Week Protocol
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San Diego
Meal Plans & Nutrition

Food that works for you.

Everything I eat is intentional. Here's what I'm following right now — science-backed, built around real food, all sourced from Sprouts.

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Current Protocol
12–16 Week Body Recomp Meal Plan
2,401 cal/day 236g Protein 5 meals
Five meals a day, calibrated for simultaneous fat loss and muscle gain. Training and rest day variations included. All backed by published research.
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Education
How to Actually Read Your Body Scan
Hydration, visceral fat, lean mass — what it all means and why your results might be misleading you.
Read more →
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Recipe
Mexican Egg & Sausage Scramble
My go-to savory breakfast. 55g protein, 603 calories. Ready in 20 minutes. The leucine in eggs activates muscle protein synthesis all morning.
See recipe →
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Recovery
Pre-Sleep Protein Mousse
Cottage cheese + whey isolate = overnight muscle fuel. Research shows it boosts muscle protein synthesis by up to 22% while you sleep.
See recipe →
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Shopping
My Full Sprouts Shopping List
Everything I buy weekly — proteins, produce, fats, and pantry staples. All High Octane Fuel, no guesswork.
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Blog

Thoughts & lessons learned.

Honest writing about fitness, food, and figuring it out as I go. Real results, real setbacks, real science.

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Nutrition May 2026
Why I Eat the Same 5 Meals Every Day
Repetitive eating sounds boring — but science shows it's one of the most effective fat loss strategies. Here's why I stopped rotating meals.
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Body Recomp May 2026
My Body Scan Got "Worse" — Here's Why That's Misleading
My second InBody scan looked worse than my first. I dug into the science of what actually happened — and what it means for my progress.
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Recovery April 2026
Cortisol Is Quietly Storing Your Belly Fat
You're eating clean and working out but your midsection won't budge. Chronic stress and poor sleep may be the hidden reason why.
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Let's Connect

Find me everywhere.

Follow along for real-time updates on my fitness journey, meal prep Sunday, and everything in between.