Share on facebook
Share on twitter
Share on linkedin


  • 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. (25 so far)
  • Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink) (17/21)

DATE: 1/21/2020

  • Coached 530a, 445p, 530p, 615p
  • Long long day but productive.


  • 7a- Bulletproof Coffee
  • 10a- 3 eggs, 8oz ham, blueberriesberries & orange
  • 12p- Bone Broth
  • 2:30p- Pork Meat Stick + BCAA/ MCT Oil Drink
  • 7:40p- 8oz Beef stew meat with 125g carrots


  • 2p in Garage
    • AMRAP 20
      • 10cal Ski Erg
      • 5 Deadlifts
      • 10cal Bike
      • 5 Reverse Hypers
      • 10 cal row
  • I was feeling pretty rushed for time and honestly a little tired so I was thinking about not doing this one. Then my alarm went off and I just decided to just get in the gym and it’ll start coming to me. It did for sure and I felt great after it. It wasn’t crazy hard but got the heart rate up and helped me move better.


  • Today’s was 5145 calories
    • Tuesday’s are always a really calorie big day, just lots of NEAT movement.

  • Today was a high strain day. It was a 18.6. Three straight hours of coaching always makes my day strain shoot through the roof.
  • TOTAL CALORIC DEFICIT FOR DAY: Calories burnt (WHOOP) – Calories intake (MFP)= 5145-1792= 3353 deficit


  • Slept 6hrs 47min out of 9:07 needed which was a perfect 74% sleep score.
    • Way lower on sleep than what I wanted. I just don’t get to sleep early enough on nights when I have to get up at 430a. So I actually ordered some stuff to help my 1hr of sleep awake time during a night and turn it into less than 30min. This is a supplement for restless legs so hopefully I have less disturbances in my sleep after it comes in.
  • My recovery score was 68%.
    • Highest it’s been in a while.
  • I went to bed at 10:20p.
    • Stayed up watching the Gotham Garage show on Netflix for about 1 too many episodes.
  • My WHOOP band said I need 9:36 min of sleep tonight going into tomorrow.
    • My baseline sleep is 7:35min 

    • Strain of the day- 1hr 2min extra needed

    • Sleep debt- 59min extra needed

  • Might have to get back to taking a mid day nap again to help out with some of this sleep debt that is happening.


  • I had my stretch therapy today. It was painfully good. He spent time on my shins trying to correct my inversion of my feet.


  • Not enough food prepared.
  • Long coaching day.
  • Big time consuming projects currently working on.


  • Made smart food choices even when food wasn’t prepared.
  • Got a workout in even when the energy wasn’t there. I just wanted to make sure I fully committed to myself.


  • Had a moment of laziness today where I just didn’t want to cook. I didn’t have my meal prep done and didn’t have it planned to do until tomorrow so I had to find a solution. I wasn’t going to go through the work to prep because I was low on time so instead I have an emergency food a pork meat stick and also had a bcaa drink. This helped me get by until after coaching. Then after coaching I cooked just a little bit of protein because I was hungry for more than just a protein shake. That’s a huge mindset shift for me. In past, that’s when I make a quick run to Subway and kill a 1800 calorie meal and destroy all the hard work I’ve put in.
  • Not every day is going to be a superhuman day. Many days are a struggle but on those days, going through the motions is still better than not showing up.

Cover and Title of Blog

All About The GCP Keto Diet

WHAT IS KETO? Keto is short for ketosis. In the simplest terms, ketosis means that your body has become adapted to run mainly on fat.

What Is Deep Sleep?

What Is Deep Sleep?

Today I wanted to go over our Deep Sleep Gummies. We get a lot of questions from clients about sleep, especially about having trouble falling