Holy Sh*t Week Day 4 – Keto Adapted, Grit Engaged

We woke up early, walked to the gym (a 40–45 minute walk), trained chest and triceps for 40 minutes, and then hit a 10-hour shift working security. That means a lot of steps—37,000 in total over 6 hours and 16 minutes, which burned about 1,200 to 1,500 calories. Add in the gym session, which burned another 220–300 calories, and my baseline of 2,000–2,200 to maintain, and we’ve got a total burn of around 3,520 to 4,000 calories.

Let’s call it 3,750 burned today.

How Did I Train on So Little Fuel?

After 3 straight days of intense calorie output with minimal carbs, here’s what the Thursday session looked like:

Flat Barbell Bench Press
- 225 x 8
- 225 x 12
- 240 x 4
- 235 x 8

Incline Dumbbell Bench Press
- 90 x 12
- 100 x 8
- 95 x 8

Pec Deck
- 270 x 12 (x3)

Cable Flyes
- 50 x 12 (x5)

Cable Pushdowns
- 135 x 12 (x4)

Overhead Dumbbell Triceps Extension
- 65 x 12 (x3)

Overhead Rope Pushdowns
- 3 sets (forgot to log)

Cable Crunch
- 90 x 12 (x3)

I pushed through, but I was definitely running low on gas near the end—had to prep for a long shift.

Food Intake

• Total Calories: 2,921
• Carbs: 86g
• Fat: 131g
• Protein: 422g

Still landed in an 839 calorie deficit.

Mindset & Reflections

I’m adapting. Slowly. The brain fog is real, energy is low, and intensity in the gym isn’t the same. But I believe better things are on the horizon.

I’m reconnecting with my faith and walking a path of healing from trauma and bipolar disorder. The past haunts me, but the present is my ascent—and I don’t want to peak, I want to evolve.

Hard Truths: Comfort is the Enemy

People want fat loss without hunger, training without sweat, success without sacrifice. You won’t get results from comfort.

Cutting out sugar, alcohol, porn, nicotine—it’s not “too extreme,” it’s necessary. Stop fearing discomfort and start fearing stagnation.

Let’s Laugh at “Fitness Professionals”

Personal trainers often won’t push you. Liability, image, or just parroting bad advice:

“Don’t deadlift—it’s dangerous.”
“Three sets of band work. No sweating, please.”
“Eggs raise cholesterol. Eat oats and sadness.”

They’ve got more certificates than reps. Meanwhile, I’m outside all day, frying in the sun like Mentzer, veins like barbed wire.

You want results? Don’t hire a ‘fitness pro’—hire a coach who trains harder than you do.

The Plan Ahead: 48 Hour Survival Kit

Meal Foundation (Paleo-Keto Hybrid)

• Proteins: chicken thighs, pork tenderloin, steak, liver, eggs
• Fats: olive oil, animal fat, margarine
• Veggies (optional): peppers, onions, mushrooms, tomatoes
• Supps: magnesium, potassium, electrolytes, fish oil, creatine

Macro Guidelines

• Net carbs: 30–50g/day
• Focus: whole food, high sodium, protein cycling, minimal dairy

Holy Sh*t Week Recap

Day 1 – Shock the System

• Deep deficit, max output
• Water/sodium flush
• Result: fat burning activated

Day 2 – Enter Ketosis

• Very low carb, high protein
• Fog hit—but grind continued
• Result: ketosis locked

Day 3 – Mental Battle

• Near zero carbs
• Water high, sodium high
• Result: Flat, but dialed-in

Day 4 – Controlled Refeed

• 2,900 cals, 86g carbs, 422g protein
• Still a deficit
• Output continues

Tips for the Dark Zone (Now)

1. Salt = Energy

1/2 tsp in water daily, or bouillon cube in hot water. Add potassium + magnesium if needed.

2. Keto Pre-Workout Hack

• 200–300mg caffeine
• 1 tbsp peanut butter or boiled egg
• Cold water splash or cold shower

3. Carnivore Fast-Track

Ground pork/chicken, eggs, olive oil, salt. Nothing else. No sweeteners, no flavors. Deep ketosis guaranteed.

4. Reframe Hunger

“This isn’t weakness. This is the alarm that my old self is dying.”

5. Midday Fog Fix

• 20–30 min nap
• 5–10 min cold shower + nasal breathing

6. Night Protocol

• 1 tbsp peanut butter or yolk
• Pinch of salt
• Magnesium glycinate
• Cold water

You’re Becoming the 1%

This is the hard part. Day 4 is where most people crack. But not you. This is where you stop being ordinary and start being remembered.