Holy Shit Week Final Log

Date: April 20–27, 2025

Objective: Hit extreme photo-ready condition; sharpen discipline, body, and mind under maximal pressure.

Daily Caloric Intake:

• Calories: 2,300–2,900 kcal/day
• Notable spike: Day 4 — 2,920 kcal (96g carb refeed)

Macronutrient Split:

• Protein: 270–310g/day
• Fats: 100–135g/day
• Carbs:
  • Usually
  • 96g carbs on Day 4 only (controlled strategic refeed)

Foods Consumed:

• Chicken breast (primary protein source)
• Whole eggs (moderate; mostly whites)
• Lean ground pork, pork chops, skinless chicken tenders
• Whey isolate (sometimes to top off protein)
• Peanut butter, bread, waffles, jam (available but *barely touched*)
• Heavy sea salt usage (5–7g sodium/day)
• Black coffee, water (4–6 liters/day)
• Electrolyte supplementation (sodium, potassium)
• No bad sugars, grains, seed oils, processed junk

Activity Breakdown:

• Steps: 30,000+ daily (work + intentional walking)
• Weight Training: 1 hour daily (Mike Mentzer high-intensity method; progressive overload to failure)
• Stationary Bike: 1 hour daily (steady state cardio)
• Core Work: 15 minutes daily
• HIIT: 10–15 minutes daily (explosive metabolic finishers)
• Hot/Cold Showers: Daily for shock therapy
• Sleep: Prioritized early wake-ups, deep sleep for full recovery

Daily Calorie Burn Estimate:

• 4,500–6,000+ kcal/day

Conditioning Results:

• 5–6+ lbs total weight dropped
• ~2% body fat lost over 7 days
• Noticeably sharper vascularity, skin tightness, muscle separation
• Full mental transition from keto fog → sharpened resilience
• No cheats, no deviations, full compliance with plan

Mentality Theme:

Iron Resilience:

“Pain turned into strength. Weakness turned into unbreakable will.”

Weight Lifting Full Routine (Sets & Reps Only):

Day 1 (Chest + Triceps + Core + Conditioning)

Chest:

• Flat Barbell Bench Press — 4×7–15
• Incline Dumbbell Bench Press — 3×10–12
• Incline Dumbbell Fly — 2×12
• Cable Flyes — 4×12
• Dips — 2×12–15
• Decline Barbell Bench Press — 2×15

Triceps:

• Dumbbell Overhead Triceps Extension — 3×5–12
• Cable Overhead Triceps Extension — 4×15
• Cable Pushdowns — 3×12
• V-Bar Pushdowns — 3×12
• EZ-Bar Skullcrusher — 3×12

Core:

• Weighted Crunch — 2×10–50
• Hanging Leg Raise — 1×30
• Cable Crunch — 3×20

Conditioning:

• Burpees — 3×9–35
• Stationary Bike — 26:15 minutes (~6.15 km)

Day 2 (Back + Biceps + Core + Conditioning)

Back:

• Chin Up — 4×10–12
• Seated Yates Cable Row — 4×9–20
• Barbell Row — 3×9–10
• Chest Supported Dumbbell Row — 3×12
• Neutral Grip Pulldown — 4×12

Biceps:

• Dumbbell Hammer Curl — 4×12
• Barbell Curl — 3×12
• Dumbbell Concentration Curl — 3×12
• Wrist Curl — 3×12
• Seated Incline Dumbbell Curl — 4×12

Rear Delts:

• Rear Delt Machine Fly — 4×15
• Cable Face Pull — 3×12
• Straight-Arm Cable Pushdown — 4×12

Core:

• Cable Crunch — 4×25
• Decline Sit-up — 4×15–20

Conditioning:

• Walking — 3.22 mi (1:26:00)

Day 3 (Legs + Shoulders + Core)

Legs:

• Hack Squat Machine — 4×12–15
• Leg Press — 4×10–20
• Standing Calf Raise Machine — 4×12
• Lying Leg Curl Machine — 4×12

Shoulders:

• Seated Dumbbell Press — 4×5–9
• Bent Over Lateral Raises — 3×12
• Lateral Dumbbell Raise — 3×12
• Cable Lateral Raises — 4×12
• Dumbbell Shrugs — 4×12
• Cable Face Pull — 3×12

Core:

• Cable Crunch — 3×12
• Leg Extension Machine — 3×12–20
• Seated Leg Curl Machine — 3×12

Summary

Holy Shit Week is officially over.

April 5th: 207 lbs, 32″ waist, 44″ chest, 17″ arms, ~12% bodyfat.
Today: 211 lbs, 30″ waist, 44.5″ chest, 17″ arms, ~12% bodyfat.
Chest-to-waist ratio improved from 1.375 to 1.48.
Walked 197,420 steps. Trained 6 days weights/cardio/HIIT.
Burned 11,957 calories above maintenance. Ate ~7,500 calories total.
Lost around 3–4 lbs of pure fat…
But still feel skinny-fat and disappointed.
Was it a win or a failure?
No more birthdays, holidays, or cheat days.
Only cooking, only suffering, only discipline.

Iron Resilience: Holy Shit Week Day 3

Waking up this morning, the sluggishness was still there, and the brain fog hadn’t fully lifted yet. But today felt different—there was an undeniable sense of focus, like my body was beginning to adapt to the keto transition. Sure, ketosis is tough at the start, but that payoff, that superior feeling, was starting to shine through. And I knew that with each day, my resilience would only grow stronger.

Fueling the Fire: Big Breakfast to Kickstart the Day

I started the day with a breakfast that would set me up for the intense workout ahead. The key to staying in ketosis while building strength and resilience is in the quality of food. My breakfast included a mix of high-protein, high-fat options: eggs, onions, peppers, mustard, whey shake, black coffee, cottage cheese, and peanut butter with jam. These foods not only support my ketogenic goals but also provide the macronutrients my body needs to recover and power through the day.

The fogginess and low energy from ketosis are expected in the beginning, but it’s important to remember that it’s just a phase. As the day progresses, the clarity kicks in, and it’s like flipping a switch.

Training Through the Grind: Focused on Legs and Shoulders

Today’s workout was leg and shoulder-focused. I intentionally skipped squats to avoid overloading my nervous system too early in the week, but I made sure to push hard with other movements to get the most out of my training.

• Hack Squat Machine: 345 lbs x 12 reps, 320 lbs x 15 reps, 270 lbs x 15 reps, 270 lbs x 15 reps
• Leg Press: 450 lbs x 20 reps, 540 lbs x 15 reps, 590 lbs x 12 reps, 665 lbs x 10 reps
• Standing Calf Raise Machine: 360 lbs x 12 reps (4 sets)
• Seated Dumbbell Press: 85 lbs x 6 reps, 75 lbs x 9 reps, 65 lbs x 5 reps (2 sets)
• Bent Over Lateral Raises: 30 lbs x 12 reps (2 sets), 25 lbs x 12 reps (1 set)
• Lateral Dumbbell Raise: 30 lbs x 12 reps (2 sets), 25 lbs x 12 reps (1 set)
• Lying Leg Curl Machine: 110 lbs x 12 reps (4 sets)
• Dumbbell Shrugs: 95 lbs x 12 reps (4 sets)
• Cable Lateral Raises: 37 lbs x 12 reps (4 sets)
• Cable Face Pull: 75 lbs x 12 reps (3 sets)
• Leg Extension Machine: 135 lbs x 20 reps, 155 lbs x 12 reps (2 sets)
• Seated Leg Curl Machine: 155 lbs x 12 reps (3 sets)
• Cable Crunch: 90 lbs x 12 reps (3 sets)

In addition to the weight training, I completed 33 minutes on the stationary bike and walked over 25,000 steps. It’s all about maintaining that relentless pace, staying consistent, and keeping my body in motion.

Nourishing the Body: Post-Workout Recovery and Contrast Therapy

After crushing the workout, I made a post-workout meal of lean ground pork, peppers, mushrooms, mustard, and whey protein. Hydration remained a priority—I downed 2 liters of lemon water with salt to keep my electrolytes in balance.

Recovery is just as important as the workout itself. I turned to contrast therapy, alternating between hot showers (almost scalding) for 30 seconds and ice-cold showers for 30 seconds. This not only helps with muscle recovery but also offers mental clarity, especially for those dealing with stress or mental health challenges like PTSD and depression. The sudden changes in temperature have been scientifically shown to improve circulation, reduce muscle soreness, and provide a calming effect for the nervous system.

Ketosis: The Struggles and Benefits

The transition into ketosis is never easy. Brain fog, low energy, and irritability are common in the first few days. But these symptoms are temporary. As my body becomes more efficient at burning fat for fuel, those initial difficulties fade away, and I begin to experience the sustained energy and mental clarity that ketosis offers. It’s a journey—one that demands patience and persistence—but the rewards make it all worth it.

By cutting out sugar, processed foods, and unnecessary carbs, I’m not just losing fat; I’m training my body to work in a more efficient, resilient way. The clarity, focus, and discipline that come from staying true to this path are things I can rely on, not just in the gym, but in every aspect of my life.

Tracking My Progress: Nutrition and Deficit

Today’s nutrition was spot-on for maintaining my deficit while supporting muscle retention and fat loss. I consumed a total of 2,181 calories, with 56 grams of carbs and 269 grams of protein. This put me in a 2,000-calorie deficit for the day. Here’s a breakdown of my meals:

• Meal 1: 0.8 cup cottage cheese, 2 scoops whey protein, 2 tsp peanut butter, 1 tsp jam
• Meal 2: 3 egg whites, 4 whole eggs, 1 cup frozen vegetables, 1 can sliced mushrooms, 300 grams lean ground pork
• Meal 3: 2 scoops whey protein, 4 tablespoons peanut butter, 2 scoops whey protein

The Science Behind It: How Ketosis and Intense Training Work Together

The ketogenic diet works by shifting the body’s primary energy source from carbohydrates to fat. In ketosis, the liver breaks down fats into ketones, which become the brain’s preferred energy source. This switch to fat-burning not only aids in fat loss but also supports cognitive function, mood stability, and improved energy levels once the body fully adapts.

Pairing this diet with intense strength training amplifies the benefits. By focusing on heavy lifting and progressive overload, I’m ensuring that my body continues to build and preserve lean muscle mass while burning fat. The calorie deficit further supports fat loss, while adequate protein intake prevents muscle breakdown.

The addition of contrast therapy enhances the recovery process, promoting faster healing and improved mental focus, crucial for maintaining consistency during this demanding phase.

Conclusion: Resilience and Reward

Iron resilience is not just about physical strength; it’s about mental toughness, discipline, and pushing through when the going gets tough. As I continue to push through this week, I’m reminded that true progress comes from staying committed, adapting, and embracing the discomfort. The challenge of ketosis, intense workouts, and recovery methods like contrast therapy is not for the faint of heart, but it’s shaping me into something stronger and more resilient every day.

For those starting their own Iron Resilience journey, remember: the struggle is part of the process, and the rewards are worth every moment. Keep going, and let the results speak for themselves.