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.