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  • Lose 10 lbs (Starting weight 270.7) won’t weigh until Feb 1st again.
  • Workout 31 times, doesn’t have to be everyday, can be 2 a days as well. (10 so far)
  • Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink) (7/11)

DATE: 1/11/2020

  • Coached 8:15a and 9:15a.
  • Got back on to Whole30 compliance today.


  • 7a- Bulletproof Coffee
  • 12:30p- 3 eggs, 6oz ham, raspberries & blueberries
  • 3:30p- BCAA + MCT Oil
  • 6:30p- Shrimp and Broccoli sheet pan


  • 2:30p in garage
  • EMOM20
    • 10 cal Ski Erg
  • My back was still in a bad spot but I knew I didn’t want to make excuses. So I knew the ski erg was all standing so I could make it work. Felt great to get it in. Burned 251 calories over 20min.

  • A ski erg is a like a standing row machine.


  • Today’s was 4135 calories
    • Today was a good calorie burn day. Coaching burned calories, a good workout and meal prep keep my active.

  • Today was a high strain day. It was a 16.7. This is what a Saturday is normally like.
  • TOTAL CALORIC DEFICIT FOR DAY: Calories burnt (WHOOP) – Calories intake (MFP)= 4135-1125= 3007 deficit
    • I knew I was going to try to keep the calories super low after a surplus the last couple days. Did a good job of this without being extra hungry. Will get back to normal 1800-2000 cal range tomorrow.


  • Slept 7hrs 37min out of 8:30 needed which was a good 90% sleep score.
  • First time in a while I’ve had such a good night sleep which was great.
  • My recovery score was 75% which is I really felt today with good energy.
  • I went to bed at 11:15p.
    • I like to go to bed later on Saturdays but I do need to get better at keeping it around 10 so my body can build a healthy routine around it.
  • My WHOOP band said I need 8:53 min of sleep tonight going into tomorrow.
    • My baseline sleep is 7:35min 

    • Strain of the day- 49min extra needed

    • Sleep debt- 29min extra needed


    • This was my main goal today. I spent a lot of time on a hot pad. Did 22 min of ROMWOD. Used my recovery gun as well. I wanted to make sure I get this back healed as soon as possible. I also have a massage set up for tomorrow.


    • Coaching with lower back pain.
    • Last 4 days of eating bad, was worried it would carry over to today.


    • Did a ton of mobility and my back started to move in the right direction.
    • Did meal prep and got things ready to go.
    • Didn’t have any hunger cravings and stuck to my plan.
    • Got a workout in despite my back not being in the best place.


    • My focus for this year really helped me get back into the routine today. Also, knowing that I am blogging to you guys forced me to get straight right away.
    • There is always a way to get a workout in, just have to think about creative ways to do it.
    • Getting back into my routine as fast as possible helps me reset myself.

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