Resistance Bands
Cheap, portable, and surprisingly versatile. Perfect for warm-ups, rehab work, and travel workouts.
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Tools for your journey
My personal toolkit, shared with you
These are tools I use myself and recommend to my clients. Nothing here is sponsored. It's just the stuff that's genuinely helped me and the people I train.
Body recomposition calculator
Find your starting numbers
Body recomposition means losing fat and building muscle at the same time. It works best with a small calorie deficit and plenty of protein. Plug in your details for a solid starting point, and remember these are estimates we'd fine-tune together.
Your results will appear here
Fill in your details and hit calculate. You'll get your estimated daily energy needs, a recomp calorie target, and a protein goal.
Estimated TDEE
– kcal/day
Roughly what you burn in a day, including exercise.
Recomp calorie target
– kcal/day
A gentle ~10% deficit. Aim for .
Daily protein target
– g/day
Estimates use the Mifflin–St Jeor equation and 1.6–2.2 g of protein per kg of body weight. If you're carrying a lot of extra weight, aim for the lower end. This isn't medical advice, so check with your doctor if you have health conditions. Want me to personalize this?
Healthy recipes
Food that fuels you and tastes like home
Eating well doesn't mean giving up the food you love. Every source here lists calories, protein, carbs and fat per serving, so you always know what's on your plate and how it fits your targets from the calculator above.
🥦 Vegetarian
Minimalist BakerGinger sesame noodles with crispy tofu
Plant protein that's genuinely crave-worthy, with full nutrition info on every recipe.
Cook with ManaliWhole masoor dal
Fiber and protein in one pot. Great for batch-cooking busy weeks.
SkinnytasteVegetarian dinners
Macros listed right at the top of each recipe, so it's easy to plan around.
Minimalist BakerLentil bowls & soups
Simple, filling, and easy to balance carbs and protein around training days.
🍗 Non-Vegetarian
SkinnytasteLean chicken dinners
Minimal cleanup, lean protein and veggies, with macros per serving.
Budget BytesTurkey chili
High-protein, freezer-friendly and affordable. Nutrition listed per serving.
EatingWellHigh-protein salmon
Omega-3s plus protein, with a full nutrition panel on every recipe.
SkinnytasteQuick shrimp dishes
Ready in about 15 minutes and one of the leanest proteins around.
🌍 Cultural Cuisines
Indian / South Asian
Piping Pot CurryPunjabi chole
Chickpeas bring protein and fiber, and the spices bring everything else.
Cook with ManaliPaneer dishes
A vegetarian protein staple, with nutrition listed on each recipe card.
Piping Pot CurryTandoori chicken
Yogurt-marinated and cooked lean, so it's high in protein and full of flavor.
Mexican / Latin
Isabel EatsChicken tacos
Corn tortillas, lean protein, and lots of salsa and veggies.
Isabel EatsBlack bean everything
Beans and rice make a complete protein, a classic for good reason.
SkinnytasteLighter enchiladas
Comfort food with the macros spelled out, so it fits your week.
Mediterranean
EatingWellMediterranean bowls
Olive oil, legumes, fish and greens from one of the best-studied diets for long-term health.
SkinnytasteShakshuka
Eggs poached in spiced tomatoes. A high-protein breakfast that feels like a treat.
SkinnytasteGreek chicken & tzatziki
Greek yogurt sauce adds a protein boost to a lean, bright meal.
East Asian
▶️ YouTube Recipe Channels
Prefer to cook along? These creators show the macros for each recipe on screen or in the video description.
YouTube · JalalsamfitHigh-protein comfort food
Burgers, pastas and burritos rebuilt to fit your macros, with the numbers shown for every dish.
YouTube · Remington JamesLow-calorie, high-volume meals
Big portions, lean ingredients, and calories and protein called out for each recipe.
YouTube · FitMenCookMeal prep made simple
Batch-cooking for the whole week, with macros included for every recipe.
Exercise equipment
Gear I actually use
You don't need a fancy gym to get strong. With a few of these, you can train effectively at home, in a hotel room, or at the park.
Adjustable Dumbbells
A whole rack of weights in the space of one pair. The best single investment for a home gym.
View on AmazonFoam Roller
Five minutes after a workout helps ease tight muscles. Your hips and upper back will thank you.
View on AmazonJump Rope
The most efficient cardio tool I know. Ten minutes gets your heart pumping and sharpens coordination.
View on AmazonDoorway Pull-Up Bar
Builds back and grip strength like nothing else. Start with hangs and negatives, and we'll get you there.
View on AmazonYoga Mat
A grippy, cushioned mat makes floor work, mobility and core training far more comfortable.
View on AmazonKettlebell
Swings, goblet squats, carries. One kettlebell can give you a full-body workout in 20 minutes.
View on AmazonWorkout Journal
Writing down what you lifted is the simplest way to guarantee progress. Old school, and it works.
View on AmazonTools are great. A partner is better.
If you'd like help putting these to work, with a plan built around your goals and someone checking in along the way, that's what the Y2K Promise is all about.