For guys who refuse to accept the dad bod
I'm a 37-year-old software engineer with a 27-year-old biological age. No fads, no 2-hour gym sessions — just the engineering approach to fat loss that actually survives a real job and a real life.
2013
2025−90 lbs over 12 years. No shortcuts, no transformation challenge — just the system I'll hand you.
Enter your email below and I'll send you The 200g Protein Blueprint — 4 simple meals that hit 200g of protein — without cooking like a meal-prep influencer.
Yes. Lifters who ate 2.2 g/kg of protein in an 8-hour window gained muscle like normal eaters. The catches: a short window cuts calories and can cost reps.
By Justin Myers · October 15, 2026
Maintenance is bodyweight × 12, minus 500. Protein 1g/lb, fat 0.3g/lb, carbs fill the rest. At 200 lb: 1,900 calories, 200g protein, 60g fat, 140g carbs.
By Justin Myers · October 14, 2026
A barbell complex is a run of lifts done without setting the bar down. Mine: 4 lifts, 2 reps each, 10 rounds. Here's how heavy to go.
By Justin Myers · October 13, 2026
About 20 weeks at a 500-calorie deficit. Heavier and above 15% body fat? As few as 8-11. Your timeline by body fat, and the 5 steps to get there.
By Justin Myers · October 12, 2026
Not until about 60. A study of 6,600+ people found size-adjusted metabolism holds steady from 20 to 60. What drops in your 30s is how much you move.
By Justin Myers · October 11, 2026
Yes — only about 4% of men who log bench press reach 315, and at 200 lb it grades advanced on both big datasets. A multi-year goal most lifters never hit.
By Justin Myers · October 10, 2026
I'm Justin Myers— the Fat Loss Engineer. By day I build software; the rest of the time I apply the same systems thinking to body composition. I'm 37 with a measured biological age of 27, and everything I publish here is the exact playbook I used to get there: protein-first nutrition, minimum-effective-dose training, and honest numbers over hype.
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