4/27/2025
Weight:
250.1 lbs
Sleep:
7 hrs 57 mins, woke up feeling good and refreshed.
Food: Didnt track. Just had 2 small meals today. Gonna start back everthing tomorrow.
Workout: None.
Supplements: None.
Journal: Good day. Got some work done in the back yard and on my truck. Ready to get back on the grind.
4/28/2025
Weight:
251.1 lbs
Sleep:
8 hrs 47 mins, been catching up on sleep and trying to get rid of the rest of this cough.
Food:
Kcals: 2295
Macros: 135C/198P/102F
Broke fast: 7:30am
8.4 Oz Sugar Free Redbull
Meal 1: Protien shake, protien bar.
Meal 2: Protien bar, cashews.
Snack: Protien treat.
Meal 3: Ribs.
Started fast: 6:30pm
Workout: None. Forgot about my dr appointment.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Had a good day. Macros were off. Havent meal prepped much so just opted for protien supplements today. Still got some lag im shaking off. Got the rest of the garden planted with the kids.
4/29/2025
Weight:
248.2 lbs
Sleep:
7 hrs 48 mins, woke up feeling like i could go back to sleep but felt fine after 10 minutes.
Food:
Kcals: 2182
Macros: 127C/205P/90F
Broke fast: 7:30am
8.4 Oz Sugar Free Redbull
Meal 1: Protien shake.
Snack: Mint Chip Builders Bar, donut.
Meal 2: Ribs
Meal 3: Rotisserie chicken w/ hawaiian roll.
Started fast: 6:00pm
Workout: None. Got stuck working overtime and had to go straight to pick up the kids.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Had a good day at work. Being sick seemed to knock a few pounds off. Just hope i didnt lose much strentgh. Just trying to get back in the swing of everything. Got two more dr. appointments this week.
4/30/2025
Weight:
248.4 lbs
Sleep:
8 hrs 26 mins, woke up feeling great, refreshed.
Food:
Kcals: 2510
Macros: 219C/184P/95F
Broke fast: 9:00am
8.4 Oz Sugar Free Redbull
Meal 1: Protien shake, low fat string cheese.
Meal 2: 1/2 Rotisserie chicken w/noodles.
Meal 3: Ribs, lowfat milk, lowfat string cheese, protien cookie.
Started fast: 5:45pm
Workout: Chest
Dumbbell Bench 75lb 2 of 8 / 1 of 10, Incline Hammer Press 180lb 1 of 6/ 140lb 2 of 8/ 90lb 1 of 10, Seated Dip 230lb 3 of 8, Cable Crossover 90lb 3 of 10, Chest Fly 115lb 3 of 8, Chest Press 50lb 3 of 15, Double Plate Extensions 20lb 3 of 12
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Good solid day, gym felt good. Definitely lost a little strength from being sick but ill get it back. Went over on calories a little and messed up my my macro allotment. Ill get dialed back in with some meal prep this weekend.
5/1/2025
Weight:
249.0 lbs
Sleep:
6 hrs 59 mins, rest was short but good.
Food:
Kcals: 2139
Macros: 167C/157P/88F
Broke fast: 9:30am
8.4 Oz Sugar Free Redbull
Meal1 : Donut, string cheese.
Meal 2: Pizza.
Meal 3: Grilled chicken breast.
Started fast: 5:30pm
Workout: Back
Wide Lat Pulldown 90lb 1 of 10 / 180lb 3 of 10, MTS Row 180lb 3 of 10, High Lat Row 160lb 3 of 8, Rear Delt Fly 115lb 3 of 10, Wide Grip Leaned Back Cable Row 85lb 3 of 15, Reverse Grip Barbell Row 95lb 3 of 10.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Good solid day, had a good back workout, working on building traps. Caught a baseball game after the gym.
5/2/2025
Weight:
248.5 lbs
Sleep:
7 hrs 05 mins, rest was good. Traps are nice and sore.
Food:
Kcals: 2390
Macros: 181C/210P/72F
Broke fast: 12:30pm
8.4 Oz Sugar Free Redbull
Meal1 : Brisket, chicken, slice corn bread, beans, potatoes.
Meal 2: Grilled chicken breast, noodles w/ alfredo sauce, protien shake.
Started fast: 7:30pm
Workout: Arms & Shoulder
Tricep Pulldowns 50lb 4 of 10, Cable Curls 60lb 4 of 10, Preacher Curl 80lb 3 of 10 & Dumbbell Hammer Curl 20lb 3 of 10 superset, Front Raise 60lb 3 of 10 & Lateral Raise 60lb 3 of 10 & Reverse Forearm Curl 40lb 3 of 12 superset, Shoulder Press 110lb 4 of 10, EZ Bar Curls Slow Let Down 40lb 3 of 10 & EZ Bar Skull Crusher Extensions 3 of 10 superset, Dumbell Curl 20lb 2 of 10, Reverse Dumbbell Curl 15lb 2 of 10, Arnold Plate Burn Out 45lb 3 of 10
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Good solid workout. Energy seems restored. Time to nail back down the nutrition plan and keep dropping. Down 19lbs and 1.8% body fat. I need to drop 2.7% morr to hit my first goal of 16%.
Nice work so far!! Youāll get there!
Thanks bro!
5/3/2025
Weight:
248.8 lbs
Sleep:
8 hrs 18 mins, rest was short but good.
Food:
Kcals: 2599
Macros: 220C/156P/109F
Broke fast: 9:30am
8.4 Oz Sugar Free Redbull
Meal1 : Bacon biscuit
Meal 2: Chicken strips, potatoes.
Meal 3: Wet burrito w/ mexican rice.
Started fast: 6:30pm
Workout: None.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Had a good day. Had my brother come over, cleaned and went through the whole garage to rid it of old junk.
5/4/2025
Weight:
248.2 lbs
Sleep:
9 hrs 47 mins, got so.e good solid sleep. Feels like i havenāt got that much in a long time.
Food:
Workout: None.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Had a super busy day so i didnt count much just made smart food choices. Had a funeral and a birthday party.
5/5/2025
Weight:
250.1 lbs
Sleep:
6 hrs 59 mins, rest was short but good.
Food:
Kcals: 2436
Macros: 167C/201P/100F
Broke fast: 9:00am
8.4 Oz Sugar Free Redbull
Meal1 : Protien shake, protien bar, low fat string cheese.
Meal 2: Burrito bowl.
Meal 3: Loco moco.
Started fast: 7:30pm
Workout: Chest
Dumbbell Bench 85lb 2 of 8 / 1 of 6, Incline Press 110lb 3 of 10 / 130lb 3 of 10, Seated Dip 250lb 3 of 8 / 180lb 3 of 10, Chest Fly 115lb 1 of 8 / 145lb 2 of 8, Cable Crossover 90lb 3 of 16, Chest Press 115lb 3 of 10, Double Plate Extensions 20lb 3 of 15, Weight Crunch Machine 80lb 3 of 15
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Work was good, my biddy started today. Gym was great, enjoying the proccess of losing body fat and maintaining muscle. I feel like im losing some strength gains and im not sure if it cause i stopped creatine or if being sick put me back or maybe both but ill be busting my ass to get it all back this next month. Got some batting cage time in with the family.
5/6/2025
Weight:
249.4 lbs
Sleep:
7 hrs 6 mins, rest was good but wanted more.
Food:
Kcals: 2132
Macros: 168C/205P/66F
Broke fast: 7:30am
8.4 Oz Sugar Free Redbull
Meal1 : Oatmeal w/ peanut butter and semi sweet chips.
Meal 2: Ground beef w/ white rice.
Meal 3: Pork loin w/ white rice.
Started fast: 7:30pm
Workout: Back
Wide Leaned Back Lat Cable Pulldown 90lb 4 of 10, Wide Leaned Back Cable Row 90lb 4 of 10, Seated Row 180lb 4 of 10, Rear Delt Fly 145lb 3 of 8, Iso Lateral High Row 110lb 1 of 10 / 180lb 3 of 10, Front Lateral Pulldown 180lb 3 of 10
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Good solid day. Workout was good.
5/7/2025
Weight:
248.1 lbs
Sleep:
7 hrs 0 mins, rest was short but good.
Food:
Kcals: 2262
Macros: 160C/248P/62F
Broke fast: 7:30am
8.4 Oz Sugar Free Redbull
Meal1 : Oatmeal w/ peanut butter and semi sweet chips, protien bar.
Meal 2: Chicken breast, fried egg, white rice, protien bar.
Meal 3: Pork loin w/ white rice.
Started fast: 6:30pm
Workout: None
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Good day at work and in general, no complaints.
5/8/2025
Weight:
248.9 lbs
Sleep:
7 hrs 17 mins, woke up feeling like i could go back to sleep but was fine 20 minutes later.
Food:
Kcals: 2284
Macros: 184C/234P/62F
Broke fast: 7:30am
8.4 Oz Sugar Free Redbull
Meal 1: Oatmeal w/ peanut butter and semi sweet chips, scoop protien, low fat string cheese.
Snack: Peanut butter builders bar
Meal 2: Ground beef w/ white rice.
Meal 3: Pork loin w/ white rice.
Started fast: 7:45pm
Workout: Leg Day
RDL 135lb 3 of 10, Hack Squat 110lb 2 of 8/ 200lb 2 of 8/ 290lb 1 of 8/, Leg Press Heel To Ass Progressive Overload Up And back Down 460lb 2 of 8 / 540lb 2 of 6 / 630lb 2 of 4 / 720lb 1 of 2, Seated Calf Raise 70lb 3 of 16, HipThrust Machine 90lb 1 of 8 / 180 3 of 8.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Good solid day. Had to stay a few hours extra at work but still got in a good leg workout.
5/9/2025
Weight:
249.0 lbs
Sleep:
7 hrs 47 mins, rest was really good.
Food:
Kcals: 2437
Macros: 192C/240P/71F
Broke fast: 7:30am
8.4 Oz Sugar Free Redbull
Meal1 : Protien shake.
Snack: Protien bar.
Meal 2: Chicken breast w/ white rice.
Post workout: Protien bar.
Meal 3: Chicken breast, beef enchilada, ice cream.
Started fast: 7:30pm
Workout: Arms & Shoulders
Lateral Raise Machine 80lb 4 of 10, Sitting Front Laterl Dumbbell Raises 25lb 3 of 10, Shoulder Press 90lb 3 of 10, Preacher Curl 65lb 1 of 10 / 90lb 3 of 8, Hammer Curls 25lb 4 of 10, Reverse Cable Curls 30lb 4 of 10, Tricep Rope Extension 50lb 4 of 10, Ez Bar Skull Crushers 40lb 3 of 10, Arnold Plate Burn Out 45lb 3 of 10.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Great day at work. Had a great workout.
5/10/2025
Weight:
248.1 lbs
Sleep:
8 hrs 5 mins, slept good.
Food: busy with mothers day things didnt count calories but kept to my normal foods and portions.
Workout: Went on a long board ride.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Good day with the wife and kids, did a bunch of stuff mama wanted to do.
5/11/2025
Weight:
250.4 lbs
Sleep:
6hrs 50 mins, rest felt deep and refreshing.
Food: Didnt count again but busy all day and didnt eat much. If i had to around guess 1800 calories.
Workout: None
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Had a nice busy day. Running around seeing all the important woman in my life.
5/12/2025
Weight:
250.8 lbs
Sleep:
8 hrs 40 mins, rest was really good just made the mistake of laying back for a āsecondā instead of heading to the gym.
Food:
Kcals: 3012
Macros: 178C/247P/140F
Broke fast: 9:30am
8.4 Oz Sugar Free Redbull
Meal1 : Protien shake, string cheese.
Snack: Protien bar.
Meal 2: Chicken breast w/ white rice.
Meal 3: Cheeseburgers with tater tots.
Started fast: 6:30pm
Workout: Missed this morning so burned my mid week rest day up. Switching from afternoons back to mornings is always rough.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Great day at work. Completely overshot fat macros today. I gotta buckle down and lock back in the groove, seems like im hitting another plateau but im gonna give one more solid week before changing anything @s.gentz ?
@ChiefKeif11
You said it yourself. Your diet has been up and down a bit since you were sick. Get it back in check and see where you are in two weeks.
What is the mirror telling you? The scale is not always the guide.
Yeah, first and foremost will be to get dialed back in and reset.
My body is noticeably recomping and the past couple weeks my love handle area is is getting noticeably smaller but that is the only i can see changing. The first 4-6 weeks it was my abdomen area.