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

DATE: 1/2/2020

  • Woke up at 1:30a and couldn’t fall back asleep
  • Coached @530a, 445p, 530p, 615p


  • 3a- Beef Bone Broth
  • 7a- Bulletproof Coffee
  • 11:30a- Denver Omlette
  • 230p- Beef Stir Fry
  • 4p- BCAA drink + MCT Oil
  • 7:30p- Protein Shake


  • 2pm, worked out in Garage
  • AMRAP 20
    • 10cal Airbike

    • 10 Back Extensions

    • 10cal Ski Erg

    • 10 Reverse Hypers #20

    • 10cal Row

    • 20 Thick Bar Curls #20

  • I was a little tired so this was just about getting some work in. Started out slow but about 5min in I was working through the circuit at a good pace.
  • Circuit took just about 20 minutes, burned 320 calories from the warmup through the end, about an 45 in the garage.


  • My calories are tracked by my WHOOP band.
  • Today’s was 4826
    • This is a very high calorie day for me. I average between 3800-4200 calories burnt normally on a Thursday, but since I was awake from 130a my heart rate was elevate for an extra 3 hours which added to that calorie burn.

    • Even though on paper this looks great, it also means that I had 3 less hours of recovery time and that needs to be made up.

  • Today was a high strain day. Strain is measured by my WHOOP band and it calculates out the overall stress load I’ve put on my body for the day. A max strain for the day is 21.0 and I had an 18.1 day. Coaching was my biggest strain, the morning session was a 10.2 and the evening 3 hours was a 13.5. As well as an 8.2 workout.



  • Slept 4hrs 55min out of 8:02 needed which was a great 61% sleep score.
  • My recovery score was 58% which means I was actually in a good position despite a lack of sleep. 
  • I did take a 38 min nap today to help out. It was only supposed to be 20min but I couldn’t wake up. I hit deep sleep really fast according to my WHOOP and I never hit that in a nap which means I was exhausted.
  • Tonight I went to bed at 8:30p and alarm set for 630a.
  • My WHOOP band said I need 9:24 min of sleep. 
    • My baseline sleep is 7:35min 

    • Strain of the day- 59min extra needed

    • Sleep debt- 1:29min extra needed

    • Nap: 38min which reduces time needed to sleep

  • I usually have about an hour over the night of awake time so I needed to go to bed with 10:24min before wake time. I didn’t get to bed that early as I don’t get home from coaching until 730 and still needed to eat, shower and prep for next day. Was in bed by 8:30p however which was my initial goal.


  • I did cupping on my thighs while working. I have my own cupping set that I use often on areas that are sore. My thighs were really sore from Tuesday’s workout so I cupped them while doing computer work.


  • Lack of sleep. I was nervous that later in the day this would catch up to me and make me a zombie. Luckily I was mentally prepared for it.
  • Coaching a long day. On these long days I burn a ton of calories always and I get a little exhausted because I’m not good at taking much ME time.
  • Thursday’s always scare me. It’s usually the start of my weekend bad eating trend. On bad weekends they will start with eating a bad lunch on Thursdays and snowball from there.


  • Got a workout in even though I was pretty worn out.
  • Didn’t let the lack of sleep negatively impact my day.
  • Even though I really wasn’t tired and didn’t have any ME time today I still forced myself to bed by 830p because I knew it was best for my body and recovery.


  • I design out a meal plan for 7 days at a time and eat the same thing everyday. It allows me to easily prep, know exactly what I am supposed to eat, buy a limited amount of different groceries. I rarely get bored of a meal in 7 days then I make slight modifications each week to something to mix it up.
  • I’m not sure what caused such a bad night of sleep. My mind was racing but not about anything in particular, just one of those nights. I think a lot of it had to with being off a normal sleep schedule for 10 days. I normally go to bed at the latest 10p each night and for 10 days my earliest was 11p and normally after 1a.


Cover and Title of Blog

All About The GCP Keto Diet

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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