Week 2 Update – 90 Day Shred on the 180 Protocol

Welcome to Week 2, Day 1 of the 90 Day Shred, part of the Iron Resilience 180 Protocol—where real-world strength, discipline, and clean eating collide to build lean, natural physiques and sharpen the mind.

The Truth About Keto Fatigue

If you’re on keto, you already know. It hits hard in the first few weeks. The fatigue, the brain fog, the sense that no matter how much fat, salt, or protein you eat—you’re still drained. That’s normal. It’s your body learning how to burn fat for fuel instead of sugar. And there’s no shortcut. You just have to live with it until your body adapts.

What makes it worse is slipping up. Go over your carbs, and you reset that adaptation clock. You’ll go right back through that energy crash again. It’s brutal—but here’s why I stick with it:

• No more hypoglycemia: My blood sugar doesn’t crash anymore.
• Stable moods: Less emotional volatility and brain fog.
• Health > aesthetics: Keto isn’t for looking sexy—it’s for staying sane and healthy. Looking good is just a side effect.

The reality is most people don’t want to hear the truth. You can’t get shredded while eating junk. You can’t out-train or out-supplement a bad diet. Those YouTubers eating cereal and getting jacked? Genetic outliers. That’s not me. That’s not you. For 99% of us, the only way to transform is through consistency, clean eating, and serious training.

Today’s Nutrition – Week 2 Day 1

3 AM Meal:

• 3 small chicken thighs (skin-on, bone-in)
• 50g mixed nuts
• 20g trail mix (low-carb, light raisins)
• 50ml peanut oil
• 25ml coconut oil
• 8 small restaurant butter packets
• 1 scoop whey isolate
• 1 cup almond milk
• 1.5 tbsp natural peanut butter
• 175g lactose-free fat-free Greek yogurt

11 AM Meal:

• 12g pork fat
• 2 whole eggs
• 2 cups spinach
• 1 cup bell peppers and onions
• 2 tbsp chipotle sauce
• 4 small chicken thighs (skin-on, bone-in)
• 6 small beef sausages
• 20g trail mix
• 1 scoop whey isolate
• 100g Greek yogurt
• 2 tbsp natural peanut butter

Post-workout snack: Small portion of mixed nuts with raisins

Calories & Macros (Approximate)

• Total Calories: ~3,000 kcal
• Protein: ~280g
• Fat: ~200g
• Net Carbs: ~18g

This keeps me well within keto ranges, high in protein for muscle retention, and high in fats for stable energy. Despite the raisins and minimal vegetables, I’m still in ketosis.

Workout Log – Chest, Triceps, Shoulders, and Delts

Time: 3:30PM – 4:10PM

Flat Barbell Bench Press
- 245 x1
- 230 x6
- 230 x8
- 225 x10
- 215 x15

Close Grip Barbell Bench Press
- 215 x10
- 210 x10
- 205 x10

Incline Dumbbell Bench to Flyes
- 85 x10
- 85 x10
- 70 x10

Incline Dumbbell Bench Press
- 70 x12

Incline Dumbbell Pullovers
- 70 x10 x3 sets

Dumbbell Overhead Triceps Extension
- 60 x12 x2
- 50 x12

Lateral Dumbbell Raise
- 40 x8
- 30 x12 x2

Cable Pushdowns
- 137 x12 x4

Rope Pushdowns
- 137 x12 x3

Seated Dumbbell Press
- 75 x12
- 60 x12
- 50 x12

Cable Bent Over Lateral Raises
- 50 x12 x3

Cable Flyes
- 50 x20 x3

Calories Burned:

Workout burn: ~350–400 kcal
Steps walked: 27,000 (~1,200–1,400 kcal burn)

Current Stats

• Weight: 205 lbs
• Height: 6’0”
• Estimated Body Fat: 8–10%

Closing Thoughts

Keto isn’t easy—but it’s worth it. You trade the short-term hit of carbs for long-term control over energy, mood, and metabolism. You don’t need superhuman genetics. Just discipline, honesty, and consistency. That’s the 180 Protocol. That’s Iron Resilience.

See you in the next update—stay strong, stay sharp.