Day 5 of Holy Sh*t Week – Pushed Hard, But Off the Mark
Day 5 hit different. I gave it everything — the output was insane — but the execution wasn’t perfect. I can’t pretend I nailed it. Some of the targets slipped, and while the effort was there, the discipline around precision faltered. Still, this was a high-deficit day, and I’m primed for the final grind tomorrow.
Day 5 Breakdown: Actuals vs Planned Targets
| Metric | Actual | Planned |
|---|---|---|
| Calories | 2,429 kcal | 2,200 kcal |
| Protein | 259g | 350g |
| Fat | 129g | 110g |
| Carbs | 41g | <5g |
| Sodium | ~5,000mg | 8,000mg |
| Water | ~2.5–3L + diet soda/juice | 9–10L |
| LISS/Steps | 35,000+ steps (6+ hours walking) | 1 hr LISS cardio |
| Weights | Heavy back & biceps | Full-body depletion pump |
| Shower/Sauna/Sleep | Hot shower, not enough sleep | Evening hot therapy + recovery sleep |
Burn and Deficit Estimates
- Total Burn: ~5,900–6,200 kcal
- Intake: 2,429 kcal
- Deficit: ~3,400–3,700 kcal
- Fat Loss Estimate: Close to 1 lb
- Water Drop: Minimal due to low fluid/sodium
Reflection:
I gave this day serious effort — 35k+ steps, heavy lifting, and mostly fasted. But I strayed from the depletion formula. Protein wasn’t high enough, carbs were too high to stay deep in ketosis, and I dropped the ball on water and sodium.
This likely made me flatter, less full, and stalled some of the water drop I was aiming for — but the deficit was massive. I’m leaner, and I’m definitely depleted. What matters now is how I show up tomorrow.
Day 6 — FINAL GRIND PLAN (SATURDAY)
Focus: Savage depletion, extreme output, strategic fasting to set up the dry-out
Expected Training Output
- Steps: 30,000–40,000 (≈14–20 miles)
- Cardio: 25 minutes vigorous stationary bike
- Weights: Shoulders & Legs – 45 mins
Heavy and high-volume work to fully drain glycogen, especially in delts and quads.
Meal Strategy
- Eating Window: 7am–12pm only
- Outside That: Just salt or a spoon of peanut butter if absolutely needed
Macronutrient Targets
| Macro | Target |
|---|---|
| Calories | 2,000–2,200 kcal |
| Protein | 300g minimum |
| Fat | 70–90g |
| Carbs | 30–60g (trace greens, post-training carbs, small PB if needed) |
Still in targeted keto — carbs are low enough to keep fat burning on, and will help avoid CNS burnout with today’s output.
Water & Sodium Strategy
| Metric | Target |
|---|---|
| Water | 3.5–4.5L (start tapering by 3–4pm) |
| Sodium | 3,000–4,000mg (still supporting electrolytes, but easing into the dry-out) |
Optional Support Tactics
- Caffeine: Morning only — no stimulants in the afternoon
- Magnesium & Potassium: Light dose at night to prevent cramps
- Dandelion Root: Optional for natural diuresis
What This Day Is About
This isn’t a rest day — it’s the last major depletion push. I’m flattening out completely, pushing fat burn to the edge, and setting up the most dramatic rebound possible. No posing yet, no recovery yet — just one more brutal effort to earn that final look.