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In 2020, my goal is to lose 50 lbs by June 1st. As part of this goal I know I need to put high levels of accountability to help me succeed. One of these tools of accountability is doing a daily blog about what I ate, my workout routine, wins and obstacles. I’ll share my experience over this time to help you best understand what my journey is like. I will also be posting daily things on my Instagram personal account @trevwarnke if you want to follow along to see my daily progress and any stories about wins or losses.



  • Lose 10 lbs (Starting weight 270.7)
  • Workout 31 times, doesn’t have to be everyday, can be 2 a days as well. 
  • Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink)

DATE: 1/1/2020

  • Today started late as I stayed up late for the New Year. 
  • Woke up at 9:30a
  • Didn’t eat as many meals as planned today do to late start and working on projects at the gym.



  • 10a- Bulletproof Coffee
  • 12p- Denver Omelette 
  • 5:30p- Beef Stir Fry



  • 3pm, worked out @GCP
  • 6 rnds
    • 10 Deadlifts #95

    • 10 Box Jumps 20”

    • 10 TRX Rows

    • 10 Double Unders


  • Routine started out slow as I was pretty sore from New Year’s Sweat-A-Thon
  • Took about 2 rounds to really get going.
  • Circuit took just about 20 minutes, burned 320 calories from the warmup through the end, about an hour in the gym.



  • My calories are tracked by my WHOOP band.
  • Today’s was 2297
    • Even with a workout in there it was a low calorie burn day. As I woke up late and went to bed at 730p. Sleeping doesn’t burn a lot of calories overall as the heart rate is very low.

  • My biggest strain for the day was my workout, which was a 7.6 strain so a lighter workout. 



  • Slept 7hrs 59min out of 8:24 needed which was a great 95% sleep score.
  • My recovery score was 85% which means I was primed for a good day. 
  • Tonight I went to bed at 7:30p as I had to be up at 445a to coach morning classes.
  • My WHOOP band said I need 8:02 min of sleep. 
      • My baseline sleep is 7:35min 

      • Strain of the day- 16min extra needed

      • Sleep debt- 11min extra needed

  • I usually have about an hour over the night of awake time so I needed to go to bed with 9:02min before wake time.



  • I used the GoWOD app today to do 22 minutes of mobility work for my hamstrings and lower back. Did this while watching the Alabama vs Michigan game.



  • Not having an exact schedule for the day. I find that when I have a very routine day I do great with my health but if I have a day off I struggle.
  • Cooking some new meals I haven’t done yet. Beef stir fry and Denver Omelette. Both turned out great.



  • Got a workout in even though I was super sore.
  • Having an off day from a routine didn’t hinder me at all.

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