Today officially marks Day 1 of my journey from where I am now to 180 lbs.
No dramatic transformation photos.
No fake motivation.
Just a normal, chaotic, demanding day… done properly.
And honestly, I couldn’t have picked a more real day to start.
Last Night (The Honest Setup)
Last night wasn’t clean.
I drank a bottle of wine.
I ate a lot of chocolate.
That wasn’t a mistake — it was intentional.
Because from today onward, that stops. I wanted a hard reset, not a slow fade. No pretending. No “just one more day.”
On top of that, one of our twins got sick at around 2 a.m. Vomiting, unsettled, no sleep.
Kleona and I were up dealing with that, so sleep was broken and short.
So this morning didn’t start with “perfect recovery.”
It started with real life.
Morning Reality
Up at 7 a.m.
Bessa stayed home sick.
Dropped Harry to school at 8 a.m.
Straight to the gym after.
No excuses. Just sequencing the day.
Recovery & Gym Session
Before any lifting, I focused on recovery:
- 10 minutes sauna
- 2 minutes cold plunge
- Back to sauna
- Back to cold plunge
- 10 minutes steam room
- 2 litres of water with Perform electrolytes
Given the lack of sleep and last night’s choices, this wasn’t about smashing myself — it was about resetting my nervous system and circulation.
Training (Full Body – At Home)
I’m running full body workouts every second day, and today was Day 1.
Nothing fancy. No ego lifting. Roughly 3 RIR across movements.
Calves, legs, glutes, hamstrings, back, shoulders, arms, chest — all covered.
Push-ups after fatigue told me more than any max test ever could.
Strength is there. Base is solid. Plenty of room to grow.
This approach is intentional.
I’m building sustainably.
Nutrition & Macros (Keto + IF)
I’ve committed to intermittent fasting, with an eating window from 11 a.m. to 7 p.m.
My last meal is done, and here’s where the day landed:
- Calories: ~2224 kcal
- Protein: ~180 g
- Net Carbs: ~30 g
- Fat: ~143 g
Keto-friendly.
Protein-forward.
No snacking. No grazing. No nonsense.
Hydration is strong and will continue into the evening.
Supplements & Daily Non-Negotiables
Today I took:
- Creatine
- Perform electrolytes
- Perform clear whey protein
And every single morning — without exception — I wear my X39 and X49 patches.
That’s a non-negotiable for me.
They go on every morning, the same way brushing my teeth does. Consistency matters more than intensity, and I genuinely believe that’s a big part of why my recovery, metrics, and baseline health are where they are.
The Other Side of the Day (Life & Work)
This didn’t happen in a vacuum.
Today also included:
- Coaching my team
- Building and setting up a new coaching program in my business
- Working
- Parenting
- Training
- Managing stress and fatigue
This is important to say out loud:
I’m not doing this instead of life.
I’m doing this inside life.
Final Thoughts – Day 1
Nothing about today was optimal.
Sleep was poor.
Recovery scores were low.
Stress was real.
And yet…
I trained.
I ate with intention.
I stayed inside my window.
I showed up.
That’s the standard.
This journey to 180 isn’t about motivation.
It’s about showing up on imperfect days and stacking them anyway.
Day 1 is done.
On to Day 2.
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