Holy Shit Week Day 2: Crushing It with Precision and Intensity

Day 2. No fluff. Just action. If you’re in this with me, we’re not here to feel good. We’re here to get better. Period. Yesterday was a solid start, and today, we keep pushing. We’re still dialed in on precision—training, nutrition, and mindset. Here’s what we’re doing to ensure we keep moving forward.

Catch up on the full series on YouTube as we dive into every detail of this transformation process.

Day 2 Plan Breakdown

We’re locking in at 2,000 kcal for the day, and the goal is simple: hit the numbers, stay focused, and keep intensity at 110%. Here’s how we’re breaking it down:

Macro Breakdown for Day 2

• Protein: 250g = 1000 kcal
• Fats: ~40g = 360 kcal
• Carbs: ~160g = 640 kcal
• Total: ~2000 kcal

That leaves us with a little over 1,700 kcal to plan for the day. I’ve already had a snack to start, and we’ll go from there.

Meal 1: Snack (already eaten)

• 5 tbsp cottage cheese: ~100 kcal, 13g protein, 3g fat, 3g carbs
• 1 tbsp peanut butter: ~90 kcal, 4g protein, 8g fat, 3g carbs
• 1 tsp jam: ~20 kcal, 0g protein, 0g fat, 5g carbs

Total for Meal 1:
Approx: 210 kcal | 17g protein | 11g fat | 11g carbs

Meal 2: Post-workout

After training, it’s time to refuel, no excuses. The goal is to recover fast and keep the muscle-building engine running:

• 200g 0% Greek yogurt
• 1 scoop whey protein
• 40g oats
• 1 tsp peanut butter

Total for Meal 2:
Approx: 350 kcal | 45g protein | 6g fat | 30g carbs

Meal 3: Lunch

You want to be strong? Eat strong. Here’s lunch:

• 200g lean ground pork (drained)
• 1 slice whole wheat bread
• 1 tsp margarine
• Hot sauce or low-cal seasoning

Total for Meal 3:
Approx: 450 kcal | 50g protein | 20g fat | 15g carbs

Meal 4: Pre-work

This is for fuel—there’s no room for half-assed effort. Pre-workout meal to give me the edge:

• 2 scoops whey protein in water
• 1 Eggo waffle or 1 banana

Total for Meal 4:
Approx: 300 kcal | 50g protein | 2g fat | 25g carbs

Meal 5: Dinner

To close out the day, I’m going for performance and recovery:

• 200g chicken thighs (no skin)
• 150g hashbrowns (pan-fried in spray)
• Frozen veggie mix

Total for Meal 5:
Approx: 480 kcal | 55g protein | 12g fat | 40g carbs

Total for Day 2:

• ~1990 kcal
• ~250g protein
• ~40g fat
• ~150g carbs

You know the drill: this keeps me full, fueled, and pushing hard. Nothing here is designed to make me feel good. It’s about progress. Simple as that.

Training Breakdown for Day 2

The plan? Push harder. Train smarter. Recovery’s essential, but no one gets anywhere by taking it easy. Here’s the setup for today:

• 45 min fasted walk
• 60 min weight training + abs + burpees
• 25 min stationary bike
• 28,000+ steps for the day

Every minute counts. No shortcuts. This is about moving your body to places it hasn’t been before.

Today’s Full Workout Routine:

• Deadlifts: 5 reps, 8 reps, 10 reps, 15 reps
• Pull-Ups: 12 reps, 10 reps, 8 reps, 8 reps
• Barbell Bent-Over Rows: 10 reps, 12 reps, 15 reps
• One-Arm Dumbbell Rows: 12 reps each side, 12 reps each side, 12 reps each side
• Lat Pulldown (Wide Grip): 12 reps, 12 reps, 15 reps
• Seated Cable Row (Close Grip): 12 reps, 15 reps, 20+ or AMRAP
• Barbell Curl: 10 reps, 12 reps, 12 reps
• Incline Dumbbell Curl: 12 reps, 12 reps, 15 reps
• Preacher Curl (EZ-Bar or Machine): 12 reps, 12 reps, 15 reps
• Concentration Curl: 12 reps, 12 reps, 15 reps
• Shrugs (Barbell or Dumbbells): 20+ or AMRAP, 20+ or AMRAP, 20+ or AMRAP
• Behind-the-Back Shrugs (Smith or Barbell): 15 reps, 15 reps, 15 reps
• Reverse Curl (EZ Bar or Dumbbells): 12 reps, 12 reps, 12 reps
• Wrist Curls (Seated or Standing): 15 reps, 15 reps, 20+ or AMRAP
• Neck Flexion (Plate or Harness): 15 reps, 15 reps, 15 reps
• Neck Extension (Lying or Harness): 15 reps, 15 reps, 15 reps
• Standing Calf Raises: 20+ or AMRAP, 20+ or AMRAP, 20+ or AMRAP
• Seated Calf Raises: 20+ or AMRAP, 20+ or AMRAP, 20+ or AMRAP
• Crunches (Weighted or Plate): 50 reps, 20 reps
• Hanging Leg Raises: 30 reps
• Cable Crunch: 20+ or AMRAP, 20+ or AMRAP, 20+ or AMRAP
• Farmer’s Walk (Heavy Dumbbells): 3 rounds of 40–60 seconds
• Stationary Bike: 35 minutes steady pace with optional 30-second bursts every 5 minutes

Fuel for the Fight

Protein – Sweet Spot: 1.5–2g/lb bodyweight
Aiming for around 250–270g on days like this works best for keeping muscle mass intact while cutting fat. Anything higher than this is unnecessary unless you’re deep in a deficit. The key here is managing protein intake based on the cut.

Carbs – Sweet Spot: 100–200g depending on the day
On low days (like today), you want carbs to be around 100–150g to help keep insulin levels down and encourage fat loss. On moderate days (closer to refeed or peak), you can go up to 200–300g to replenish glycogen without spilling over.

Fats – Sweet Spot: 40–60g
Fats are essential for mood, hormones, and overall performance. Too much fat, and it’ll be harder to stay lean; too little, and it can lead to a mood crash—especially if you’re taking lithium.

Calories – Sweet Spot: 2,200–2,800 depending on the day
Your daily calories should vary based on your output. For days like today, you’re at a deep cut with about 2,200 kcal. On days with lower activity, aim for 2,500–2,800 kcal to keep the deficit manageable and ensure you maintain energy levels.

It’s All About the Work

With diet and exercise, remember: I’m not here to feel good—I’m here to get better. Excuses don’t lift weight, and pain is permission to keep going. This is about discipline, not negotiation. We don’t negotiate with weakness. You’re here for a reason. Keep grinding. Earn your pain. Comfort is the enemy. Keep that focus. We’re on track for Day 3.

Watch the full video on YouTube and get inspired to keep going.