Set the floor so you can’t fail. Then never miss.
I’m rebuilding my body, my business, my house and my schedule in public, and posting what actually works. Take the quiz and find out which one to start with.
6 questions. About a minute. Your result shows up on this page.
Skip the quiz. Open the fuel calculator.Who I am
I’m Connor. Marine, husband, dad of four, Tulsa.
I spent a few years building a business while my health, my house and my calendar quietly fell apart, and I got tired of restarting every January.
So I’m rebuilding all of it on camera, one front at a time, at a pace that survives a bad week.
The proof
The standard I hold myself to
This is what a normal week looks like. Every week I post whether I hit it.
- 4Filmed workoutsIn the garage, early or late, whenever the house is quiet.
- 1Project finishedStart to finish, on camera, not just talked about.
- 1Long postWhat I learned that week, including the parts that went badly.
- 3–4ShortsClips from the work itself, not clips about the work.
The floor
Why I won’t fail
Because that standard is a good week, and I don’t build my life around good weeks. Sick kids, a burst pipe, a stretch at work that eats the whole calendar. Those weeks are already on the way. So there’s a floor underneath the standard, and the floor is the actual commitment.
- 2Filmed workoutsAny length, any kind, in whatever I’m already wearing.
- 1PostEven if it’s the short one saying the week fell apart.
That’s the entire worst-case week. It’s small enough that no week I’ve ever had would have stopped it, which is the only reason I can promise it. I’m not betting on motivation, a good season, or things calming down. They won’t.
Miss the standard and the streak lives. Miss the floor and it doesn’t. So I don’t miss the floor.
The quiz
Which rebuild should you start first?
Six questions, one tap each. At the end you get one front to start on and one action to take today.
Before you start
Answer fast. Your first instinct is the honest one, and nothing here gets scored against you.
Your result is ready
Tell me where to send the full version. It comes with your first action, your week one plan, and the floor to hold when the week falls apart.
Start here
First action today
How it scored
The fuel
The Rebuild Fuel Calculator
Every day you answer three questions. How many calories, how much protein, how much work. This does the math for you. Set the floor so you’ll never miss again.
Your numbers
Question 1. Calories
Your weight times your goal. Pick a bracket. The numbers on the right update to you.
Fast metabolism, or not moving about 3 lb a month? Slide to the top of your bracket. Still stuck after a few weeks? Jump to the next bracket.
Your daily targets
Reference tool, not lab science. Judge it by your monthly results.
Question 2. Protein
- 2 lbLean meat to hit your goal1 lb of chicken is about 100g of protein. That is 32 oz on the scale.
- 1,000Calories that protein costsAt roughly 5 calories per gram of lean meat.
- 1,800Left for everything elseMeal prep this until it becomes second nature.
Shortcut: 1 lb of lean meat plus a protein shake covers most people. Missing this number is the fastest way to stall your growth.
Question 3. Training
Weights over cardio when the goal is growth. Tap a day.
The focus
Legs
Give every body part at least 48 hours of rest before you hit it again.
Abs every day. Rotate upper, side, lower.
Cardio is allowed, but it eats into growth. If you keep it, bump your calorie bracket up to cover the burn.
Inspired by Alex Hormozi’s calorie and protein formula. Honest disclaimer: this is a rule-of-thumb reference tool, not peer-reviewed science and not medical advice. Every body and metabolism is different. Adjust your bracket by your monthly results, and talk to your doctor before making big changes to how you eat or train.
Need help with Medicare in Oklahoma?
That’s my day job, not the point of this page. If you or a parent is turning 65 or shopping plans, here’s where to go.