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FULL BONK. Day 83/90 on a calorie deficit.

This one sucked 😂

10 miles on legs that had nothing in them.

I’ve been on a strict cut for almost 3 months, running 30+ miles a week, lifting, working, and Saturday the tank hit empty.

I barely made it through this run.

Shouldn’t have forced 10 miles today, but sometimes you don’t know where the line is until you hit it.

And we hit it. Win one lose some.

7 more days 🍳 taken in Chatham, Massachusetts by @512ventures

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2 months ago

Protein Banana Muffins

I’ve been making these as an easy pre-workout breakfast. Make a batch, freeze them, and you’re set for the week.

You need:

• 3 ripe bananas
• 2 eggs
• 1 cup egg whites
• 1½ cups oat flour
• ⅓ cup buckwheat flour
• 1 tsp baking powder
• 1 tsp baking soda
• Vanilla
• Cinnamon
• Pinch of salt

You can swap the buckwheat flour for all-purpose flour if you want a more neutral flavor and slightly lower-fat option.

Mash the bananas, mix everything together, and pour into a greased or lined muffin tin.

Bake at 350°F for 15–18 minutes. Start checking them around 15. You want the center just set so they stay soft.

That’s it.

My favorite part: cut them in half and freeze them.

In the morning, take out 2 halves, let them thaw for a few minutes, then dip them into hot coffee 🤌

Macros per muffin if you make 12:

• ~105 calories
• ~17g carbs
• ~6g protein
• ~2g fat

Easy, high-volume, naturally sweet, and ridiculously good with coffee. by @512ventures

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2 months ago

Building an Agency 101

Grok Bot to run our client dashboard. Will report back.

Here’s the full list of Ai team members we’re building. It’ll be done slowly over the next few weeks. Some may work. Some may not. Here’s the full list:

CMO
1. LinkedIn Comment Warmer: Finds LSA and PMax posts daily and hands you the best ones with an angle. You write the comment.

2. Outreach Researcher: Profiles target agencies overnight and drafts one personal LinkedIn message each. Max 15-20 a week.

3. Reddit and Forum Listener: Watches PPC and contractor communities for real questions you can genuinely answer.

4. Media and Podcast Booker: Builds a list of shows and outlets covering Google Ads and drafts pitches for you as a guest.

5. Content Manager: Runs your content calendar, handles Riverside and phone footage, and manages posting and engagement.

Account Management
6. Monitor Analyst: Checks LSA Monitor daily and flags anything above or below threshold.

7. Reporting Artist: Builds visually excellent client reports in your Friday format.

8. Intake Sentiment Analyst: Scores message leads, sorts them into buckets, and feeds that into reports.

9. Escalation Brain: Tracks every open Google case and queues a bump email draft when one goes stale past 3 days.

10. Client Success Manager: The expert on every client. Reads their site, blogs, books, news, and Monday dot com notes.

CTO
11. Dashboard Architect: Reviews the Monitor Analyst’s work and proposes ways to make LSA Monitor better.

CFO
12. Finance Bot: Tells you what to draw and where the cash should go.
Staff

13. Research Analyst: Follows 5 LinkedIn experts in Advertising, SEO, and Ai, and builds a best-practices knowledge base.

#entreprenuership #agency #localservicesads #google ads #pmax by @512ventures

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2 months ago

Brazilian Banana Pancakes

I’ve been eating this every morning post-workout instead of oats, protein shake and berries.

You need:

• 1 ripe banana
• 1 egg
• Cinnamon
• Pinch of salt

Optional:

• Splash of egg whites
• Vanilla
• Nutmeg

Mash everything together, then cook in a lightly greased pan over medium-low heat.

They’re almost impossible to mess up. Just be patient before flipping. Bananas hold a lot of water, so the first side takes longer to set than a normal pancake.

That’s it. Simple, naturally sweet, and so good 🥞

Macros

1 medium banana + 1 large egg:

• 177 calories
• 27g carbs
• 8g protein
• 5g fat
• 3g fiber

With ¼ cup egg whites:

• 209 calories
• 28g carbs
• 14g protein
• 5g fat by @512ventures

2k

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2 months ago

Tuesday SPEED

- 2 mi WU
- 4x20 sec speed ups
- 1 mi 6:50
- 1 mi Z2
- 6x400m
- 4x200m
- CD

Day 79/90 on the cut. Goal is to finish strong on ~1850 cals per day. Carbs around training. Lots of caffeine. Lots of rest.

Run gods blessed us with cool weather 🍁 by @512ventures

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2 months ago

Day 75/90 of the strictest cut I’ve ever done.
✅ Sub 3 marathon
✅ Full Ironman
✅ Cutting to 10% body fat (THIS WAS HARDEST)

I have gained and lost 20lbs repeatedly for 10 years. Fat 2 fit 10x in 10 years…nuts

Here’s what worked:

1) calorie deficit - track everything you eat. Everything. You. Eat. Be honest. Get a baseline. Slowly pull calories from it

2) workout - run, bike, lift. Lift as heavy as you can 3 days, run as fast as you can 2 days, run far 1 day, body weight movement and stretching

3) identity shift - you have to get rid of the old version of yourself. For me, I was fat my whole life 👶 …my identity. I let the old me go. Mourned it. Then embraced the new one.

I could talk about this all day. There’s so much to be said. I learned a lot. It was really tough. Still is. 2 more weeks. New challenge.

Fun. by @512ventures

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2 months ago

Training, overtraining, and burnout. I shared my story of back surgery at 15, reinsuring it later, and the lessons I learned about resilience, ego, and knowing when to back off.

I talk about the transformational experience with @nursedoza and the mental/physical limits of pushing too hard - white knuckling life - and how he showed me ways of moderating extremes to live a fulfilled life.

This one is for anyone who’s ever wondered: how far is too far? by @512ventures

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2 years ago

In this episode, we talk highs and lows of my fitness journey, starting with a BRUTAL bonk at the Kerrville half Ironman that taught me a hard lesson: a bad race doesn’t make me a bad athlete.
We also talk about my struggle with weight loss, where I bounced between “fat” and “fit” 5x in 5 years...not by choice!
Through it all, I’ve learned that fitness isn’t just about numbers—it’s about resilience, and perserverence. It also spills over into all aspects of life: work, dating, and more.
This episode is my reminder that the real growth happens along the journey, not on race day. Love <3 by @512ventures

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0

2 years ago

Iron Road: Episode 1

Now on Spotify 🎙️

Follow the Iron Road with me as we train to complete Ironman Texas on April 26th, 2025. In this series, I’ll share elite-level training, nutrition, injury prevention, supplementation, and more. Reflecting on past projects like “Unblock Discipline” and “Unblock Endurance,” I’ll explore my latest experiences, including lab results, physical therapy, and using AI for what I’m calling “Unified Athlete”. We’ll also dive into how intense training impacts work, relationships, dating, sleep, and stress. Episodes will drop whenever inspiration strikes. Love y’all, see you in the next one! taken in Austin, Texas by @512ventures

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2 years ago

Round 3 w/ @coachjesseruiz

In this episode, we're plottin'

Full episode is LIVE on YouTube NOW --> link in bio by @512ventures

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3 years ago

You don't find time to do things. You make time by @512ventures

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3 years ago

"Someone asked me, "If you couldn't run, what would you do?" @coachjesseruiz by @512ventures

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3 years ago