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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. (9 so far)
  • Follow the Whole30 diet with slight modifications (protein shakes are ok as well as BCAA drink) (6/8)

DATE: 1/8/2020

  • Had meetings in Philly from 8a-5p.
  • 2 days in a row where I haven’t been Whole 30 compliant


  • 12:30p- Philly Cheesesteak (2nd day in a row)
  • 3p- Tastycake Butterscotch Krimpet
  • 6:30p- 10oz Sirloin Steak with Seasonal Veggies (squash and zucchini)
  • 9p- Battered Cauliflower, Chicken bites, Cheesesteak Egg Roll
  • Didn’t have a choice for lunch, they ordered those in. Did great with my dinner choices. The last of the meals was a bad choice at a bar for the night, it was more of bored eating than anything.



  • 7:30a @Urban Athlete Gym
  • This was more of random workout of different things. KB Swings, TRX Rows, snatches, and more. Ended with a bunch of double unders as I was getting coaching from a friend on how to improve them. Got much better quickly.
  • It was great to get up and workout with friends. However, at the end of the workout during my double under practice my back seized up. I could feel my QL’s go extremely tight.



  • Today’s was 3249 calories
    • I was pretty happy with this calorie burn know that I spent most of the day just sitting and talking in meetings.

  • Today was a good strain day. It was a 13.3. I think this strain really came from having some big conversation and my heart rate stayed higher from that.
  • TOTAL CALORIC DEFICIT FOR DAY: Calories burnt (WHOOP) – Calories intake (MFP)= 3249-2870= 379 deficit
  • Knowing how inactive I was today overall and eating some not great food and still have a deficit really made me happy. It showed that I was making better choices than I realized.



  • Slept 6hrs 45min out of 9:25 needed which was a good 72% sleep score.
  • Knowing that I was sleeping in a new house and one that was noisy I was pretty happy with this sleep quantity. Also, with these friends I always stay up super late so it wasn’t too bad at all.
  • My recovery score was 28% which is horrible score. It was a huge drop from yesterday being 88% down to 28% today. This shows how much travel can really affect a persons body.
  • I went to bed at 11p. I was pretty stiff from my back being locked up but fell asleep pretty quick.
  • My WHOOP band said I need 9:05 min of sleep tonight going into tomorrow.
    • My baseline sleep is 7:35min 

    • Strain of the day- 27min extra needed

    • Sleep debt- 1hr 04min extra needed


    • I spent most of the rest of the day foam rolling and lacrosse ball rolling whenever I could between meeting sessions. I could barely bend and sitting was extremely uncomfortable.



    • My back locking up so early in the morning.
    • Being in meetings all day and not being able to control what lunch was going to be.
    • Knowing I was going to have very little time to myself all day to take care of little things I needed to for my health. From the time I woke up until I went to bed at 11p it was all focused on others which gets a little exhausting.
    • There were snacks in the meeting room all day and none of them were healthy.



    • Despite it causing me a back injury, getting up and getting a good workout in while traveling.
    • Making a great choice for dinner.
    • Putting focus on my mobility through out the day.


    • Knowing I didn’t do my mobility work after my flight and then working out the next morning I should have been smarter about being plyometric like I was doing in the double unders. This definitely made me realize that I need to do my mobility work as soon as I get off the plane in the future so my body is loose.
    • Every morning I look at my WHOOP band info to give me feedback on if I should workout or not and see how I recovered. Today I didn’t look at it at all. If I would have looked at it, I would have realized I shouldn’t be working out because my score was so low and took such a drastic drop. This was a lesson in making sure I follow my WHOOP because it’s feedback on how my body is really feeling.
    • Making sure in the future for trips I find a way to have a little more alone time either in the morning or evening to make sure I can take care of myself a little better.

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