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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. (19 so far)
  • Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink) (12/16)

DATE: 1/16/2020

  • Coached 530a, 445p, 530p
  • Low energy day


  • 7a- Bulletproof Coffee
  • 11a- 3 eggs, 8oz ham, raspberries & blueberries
  • 1:30p- Bone Broth
  • 2:30p- Pan Fried Shrimp and Broccoli
  • 5:30p- BCAA + MCT Oil drink


  • 6:15p @GCP in CardioBurn
  • Did 170 Wall Balls today and 80 box jumps for my weekly goal punishment.
    • Still have 480 WB & 20 Box Jumps Left before next Wednesday.



  • Today’s was 4398 calories
    • Back to a more normal calorie burn amount. Which is good based on how tired I was feeling.

  • Today was a high strain day. It was a 17.9. This was mainly just because the day started at 445a and ended at 8:40p.
    • Had a lot of activities today that had decent strain: workout 10.3, coaching from 445p-6:15p 12.8, and coaching at 530a 8.6.
  • TOTAL CALORIC DEFICIT FOR DAY: Calories burnt (WHOOP) – Calories intake (MFP)= 4398-1460= 2938 deficit
    • Still struggling to get all 6 designed eating meals in, it was more not being hungry for my last meal today than anything else.
    • I have a google sheet where I track calories eat (myfitnesspal) and calories burnt (WHOOP) and it gives me a rough estimate of total weight lost (won’t know how close it is until I weigh on the 1st). But right now based on the calculations it has me at 10.5 #’s of fat loss this year.
      • I’m not putting a lot of stock into that, it’s more just a tracker to make sure I’m creating a deficit each day but if I keep it up, there should be no doubt I hit my 10# goal for January.


  • Slept 6hrs 05min out of 9:33 needed which was a good 64% sleep score.
    • Went to bed about an hour and a half late so this was bound to be a bad score.
  • My recovery score was 22%.
    • I had a feeling this was going to be low. Knowing I hadn’t gotten near as much sleep as needed this week and every day it was dropping. Today overall just felt lower energy.
    • So to help with the recovery score, I definitely took it much easier today during the day, took a 1hr nap and didn’t go crazy hard in my workout.
  • I went to bed at 9:01p.
    • Was right on time with my goal which felt great. I had no issue with going to bed early, I was feeling the sleepiness early.
  • My WHOOP band said I need 9:06 min of sleep tonight going into tomorrow.
    • My baseline sleep is 7:35min 

    • Strain of the day- 57min extra needed

    • Sleep debt- 1hr 22min extra needed

    • Nap- 48 minutes earned back


    • Today was all about the piriformis. I have been feeling a slight amount of sciatica issues the last couple days. I have a trigger point in my glute that is on fire and I’ve been working to get that loosened up. Sat on a heating pad for 10 min, then use my hypervolt massage gun for 10min to dig in that specific tissue.


    • Lower energy day. In the past when I have lower energy days I really struggle to eat well.
    • Recovery score of 22%. Last week I had a low score like that and that day I blew up my back a little so I knew I had to be very smart about my movement patterns. I tried to be very aware of my body for the day and how well I was moving. I didn’t avoid a workout, I just lowered my pace and listened to my body.
    • Thursday’s in general. I think I’ll be a little nervous about Thursday for a while and be mentally aware of them. It has always been the start to a bad weekend so I need to stay on top of my little habits to make sure it’s a good day.


    • Working out even though I had a low recovery score.
    • Moving my schedule around to get an hour nap in.
    • Leaving the gym at a reasonable time.


    • Having a laid out plan of what I’m going to eat each day and roughly when I’m going to eat it has helped out a ton. Especially days when I’m tired, I don’t have to think just follow the plan. Also having the veggies cut up and fruits portioned out helps take away steps that could be barriers to my mind thinking I don’t want to do all that work.
    • One thing I’m working on hard this year is listening to my body more. Now I’m not going to stop workouts or anything that I have planned but being smarter in those situations. I’ve learned over my life that when I exercise every day, I just feel better. I have mental clarity, I have discipline in nutrition and other lifestyle habits. But this year it can’t be about selling out each workout, it has to be about listening to the movement my body can do.

    Cover and Title of Blog

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